2017 January Tabata Challenge Day 3

Wendy Repovich of Eastern Washington University writes in the abstract of her report on short term, short duration, HIIT and Tabata-style exercises that the Tabata protocol of 20 seconds of give-it-all-you-have followed by 10 seconds of I-gotta-be-crazy for eight rounds is an effective training model.

Her study looked at this method for a short duration of testing. That is, the test period lasted for three weeks. Exercise days were Monday, Wednesday, and Friday. This study was aimed at specifically intra-abdominal fat, IAF. IAF is the fat deep inside the body cavity. This is the stuff that is packed around our internal organs. Yes, we need some, but not anywhere near the extent that far too many people have. This is the stuff that gives us that big ol’ “beer belly” look. Who wants that? Really? No way.

We already know that increasing VO2 max, improving body composition and strength, as well as numerous other benefits come from this style of training. A great extra which Dr. Repovich found was that cognitive function improves, too.

Yes, getting moving, getting the heart beating, having some time outside in the fresh air all help. Were you aware that exercising also helps your brain create new brain cells? It sure does. There is an exhibit at the Maryland Science Center, a fantastic place to go if you’re in that area, which demonstrates this very nicely. I saw it several years ago and was told that the exhibit was one of the Center’s permanent displays. At any rate, strenuous activity actually makes you smarter. It builds your brain while building your body.

Some of the points Dr. Repovich et al left unanswered include doing Tabata protocol workouts on consecutive days and for more than three weeks. Folks, if you are doing this with me, you are part of science! Well, maybe not, but you are darned sure getting a great workout.

As for the 2017 January Tabata Challenge, the repetitions are increasing in both numbers and my capacity to perform is getting better. This is only, only, day three.

Post your comments. I want to see your results and how you feel with these changes to your life and person.

Links:

http://dc.ewu.edu/srcw_2014/10/?utm_source=dc.ewu.edu%2Fsrcw_2014%2F10&utm_medium=PDF&utm_campaign=PDFCoverPages

http://dc.ewu.edu/cgi/viewcontent.cgi?article=1009&context=srcw_2014

2017 Tabata Chalenge Day 2 1/3/2017

WHY TABATA'S?
Why Tabata style routines? Is there really any argument for such a short workout? While traditional routines and even the Master Blaster himself, Joe Weider, all say that 30 to 60 minutes of aerobics three times per week is the way to go. Right?

Historically, that all is true. Recent studies tell us that things need to be reconsidered. A growing body of research is showing that weekly or even periodic high intensity training, such as Tabata drills, shows benefits. A study from 2011 done by Little et al showed that 30 to 75 minutes of this type of exercise per week improved glucose control and markers in patients with type II diabetes.

Evidence has been mounting to show how effective HIIT is when it comes to lowering overall body fat percentages, increasing resting metabolism, improving heart health, and several more benefits. Many of which will be touched on this month.

TODAY'S WORKOUT 1/3/2017
No videos for this today, my cameraman is at school. The workouts are getting easier ... no, that is not quite the right word.I am getting more out of each repetition. Honestly, I hope that you are, too.

My schedule for this challenge is Monday through Friday with the weekends for recovery. My cardio on Friday is scheduled to be 30 minutes of jumping rope. I know that will be an entirely new level of ... discomfort. And, yes, I realize that, this week, I did my first set on Saturday and got the videos uploaded on Monday (1/3/17) ... I am changing how I do these challenges from prior ones.

In the past I did them on my own and in isolation from my readers. Now, I am going to do them publicly, if you will, and with you. Like the man said, I'm pulling for. We're all in this together.

For today, the drills done at the No-Budget-No-Frills-No-Excuses Gym feel great!

Flexibility is important, remember to stretch!

5 Minute Drills

 ::EDITORIAL NOTE:: After my first day of this challenge I am going to be doing it every other day. It seems to make more sense for me to be able to recover a day. If you can do it daily, five days a week, more power to you. Tell us your progress, please.

We finished the 30 Day Burpee challenge and took a week off for full recuperation. The daily workouts, stopped. The daily diet, not a chance. Now it is time for a new challenge, a new workout to get us moving and into fighting shape. I challenge you to do 5 Minutes Drills. This is an awesome dual purpose routine combining strength training and cardio in an efficient system.

This is a workout that is going to work about every muscle group in your body except your neck muscles. But, you can add neck bridges if you like. When I put this one together several years ago I was interested in Interval Training. I still am interested in intervals, they are fun. This routine is designed your heart pumping and your lings working hard. Cardio is a factor here. This is accomplished by doing each of the 5 minutes blocks without stopping and without resting in between. Doing the routine at a moderate pace, minimum, will result in your heart and lungs really being worked. If you are like me, you will go into each exercise at 80% intensity or better.

The muscles are getting a good push, too. Particularly in the Bodybuilders. This is where you will need some equipment. This point and the jump rope would be the only times in the workout that this is true. You must have a place to do pull-ups. Start standing tall, squat down and place your hands on the ground. Now, kick your feet back so that you are in a full plank with your arms straight. Do a push-up. Do it as hard and as forceful as you can. Quickly pull your feet back in to where they were at the start and jump. While you are in the air try pulling your knees up to your chest before you have to straighten them and land on your feet. Once you have your feet on the ground again grab your overhead bar and do a pull-up. That is one count. Do that for 5 minutes.

The other exercises are fairly common and you should have no trouble with them. You can also substitute Russian Twists for the Bicycle Crunches if you prefer.



The workout is a series of 6 exercises that will be performed for 5 minutes at a time. Yes ,5 minutes for each exercise.

Jumping Jacks
Bodybuilders
Mountain Climbers
Bicycle Crunches
Pogo Hops
Jump Rope


That's it, folks. 30 minutes of digging deep to do more each day. What days of the week are we doing this on? Monday through Friday. I am thinking 4 weeks for this challenge, I may go ahead and do 8 weeks. This mix of exercises is going to burn fat fast. It also gives you an excuse to use your kids jungle gym for the bodybuilders. Share it with your teens as a challenge, who is the better man.

I will post my body weight and body fat changes over the coming weeks. Enjoy your training time.

I Challenge You!

This is going to be a simple challenge in that it has few moving parts. The catch is, it will be harsh.

The fitness challenge which I am planning is a combination of the high intensity interval training (HIIT) and endurance. As I have been writing, the HIIT training is going to force my system to become more efficient at using oxygen and removing lactic acid. This part of the training is also going to rapidly increase my leg strength and muscular capacity. That is, according to all the scientific studies I have been reading. Also, my own experience in the past with Tabata drills and other HIIT routines.

The bicycle riding is an endurance and cardio event. We are familiar with how the low impact, moderately paced cardio workouts burn fat after 20 minutes.

By combining the two routines we, if you also take this challenge, will see a significant drop in body fat along with an increase in our overall aerobic capacity.

Monday, Wednesday, Friday
Drop Set Pull-Push Routine; Interval Runs (2 mile minimum); Bicycle Crunches (2 min)

Tuesday, Thursday, Saturday
Bicycle Riding, for me, 20.4 miles


If you are still reading this, then the challenge is for you to get up and get going. I am going to be posting my progress. You can substitute the bicycle ride with a long run/jog or a good swim. Join me with this for 4 weeks.

Join me and post your progress. I am starting off with a body weight of 216 pounds and a body fat percentage of 22%.

Fast Full Body Workout

For a fast and effective full body workout challenge, I look no further than my old time favorite, Change of a Dollar.

A lifetime ago I was at Great Lakes Naval Recruit Training Center. We often got mashed (had extra physical fitness stunts that HAD to be done) for a variety of reasons. Sadly, none of them included pull-ups or rowing.
That every muscle group but the back was worked bothered me. Not too long after leaving Great Lakes I modified one of my favored exercises to include pull-ups. Before I get ahead of myself, let me describe the exercises for all readers.

The exercise was called Change of a Dollar. It was four exercises done for 25 repetitions each. 25 push-ups, 25 sir-ups, 25, jumping jacks, and 25 body builders. To do the body builder you start standing up. Squat down and place your hands on the ground. Kick your feet back so that you are in a plank position and hold that for a moment. Snap your feet back to where they were and jump. As mentioned earlier, this does not hit the entire body. It ignores the pulling muscles of the upper body, the largest of that group being the muscles of your upper back.

To remedy this, add a pull up after the jump. This one little modification is a real game changer.

Do this with the High Intensity Interval Training methodology. Complete one cycle through, or one dollar. Take one minute to recover then do another. Stay with this until you have finished eight cycles. Set "prices" for certain treats, say you pay yourself one dollar for a snickers bar.