TABATA – THE 4 MINUTE WORKOUT TO A HEALTHIER, FITTERYOU!
Never has there been so much interest in the benefits of exercising, eating healthier and enjoying a healthier lifestyle.
If you don’t have much time to spare, but want to get into shape, Tabata may be the perfect workout for you! Not only will this brief workout improve your cardiovascular endurance, it will burn fat and increase your strength and speed.
Recent studies show that short, intense intervals of exercise are more beneficial than hour-long sessions, improving both aerobic and anaerobic capacity.
The program is simple:
- 5-minute warm-up
- 20 seconds of work / 10 seconds of rest
- Complete one round (20/10 cycles ) 8 times for 4 minutes
That’s it! This is a heart- pounding, fat-sizzling workout! In just four minutes!
If you are new to this, start with a basic exercise. Start with just a couple of 20-second work/10 second rest rounds and work your way up to 8; use different exercises for each round. Although this may sound simple, depending on your physical condition it may take several weeks to build up to the eight rounds. Work as hard as you can, do as many reps as possible in the 20-second work phase. As your stamina and endurance increase, you can add rounds. You can also add kettle bells, weights and bands as you progress.
Balancing Tai Chi
Using Tai Chi as a form of healthy exercise naturally promotes balance and harmony. It opens up the flow of energy through your body. This is a very low impact, stress reducing series of fluid movements. You don’t need much to get started right away. Anyone can benefit from Tai Chi, no matter your physical shape when you begin.
The first thing you need to start is comfortable clothing that will move with you easily. Comfortable shoes are included and need to be “no slip”. Your routine will begin by working on breathing patterns. These will slow you down and can even be done lying down. They will be accompanied by a series of gentle motions designed to relax your body, clear your mind and get your energy in motion.
Though Tai Chi will never result in over excursion, it will work the core, give balance and increase flexibility. These are all beneficial in the anti-aging movement. As you age, falling becomes a growing health concern as risk of injury increases. Your equilibrium and sensory neurons often weaken with old age. Tai Chi enhances your sense of body position in space. As the muscles strengthen and flexibility improves, the ability to regain balance improves.
Tai Chi is utilized in injury rehabilitation and post surgery treatments. Studies show improvement in cholesterol and insulin levels as well as improved sleep patterns. To learn more, you can attend a class or obtain instructional materials like videos that can be used at home.