Winter comes around and I am the first one to admit that my exercise routines and eating habits become less regimented. At the risk of sounding superficial, I will be honest with you and tell you that part of the reason for the lack of my motivation comes from that little voice in my head reminding me bathing suit season is over and the winter months are here which means jeans and sweaters that camouflage what my summer clothes do not. That being said, I also know that falling out of my routine for too long can make getting back into it very challenging, so I remind myself especially after the holidays to remain focused and I change up my programs and add in different high intensity intervals. You may not know this but our bodies are master adapters, and when it becomes used to a routine it becomes more efficient and uses less energy. So in summary we burn less calories and our muscle and cardio gains are less the longer we follow the same training program.
When we first start exercising our body is challenged and everything is new, therefore results come faster than compared to someone who may have a been exercising consistently for several years. In order to continually achieve fitness results we have to systematically push our body outside its comfort zone. So what is one of the best ways to wake up our metabolism? It is tabata interval training. This type of exercise is one of the most intense and effective types of training, and the best thing about Tabata training it takes only four minutes, however don’t be fooled, this short time can produce significant results. These drills can be done on the tread mill, bike, elliptical or stair climber.
When you alternate high intensity with recovery periods in between, you increase your heart rate tremendously and torch the calorie burn. This type of training is great if you are short of time and it is also less wear and tear on your body.
Explanation of tabata intervals are as follows:
After warming up take any exercise and perform it to maximum effort for 20 seconds, then rest 10 seconds then repeat 7 times
Example of a quick and effective 20 minute tabata work out:
1.Squats 8 sets/20 sec. work /10 sec. rest
2.Push Ups 8 sets /20 sec. work /10 sec. rest
3.Crunches with feet 90 degree angle on wall 8 sets /20 sec. work /10 sec. rest
4.Run on an incline your maximum speed 8 sets /20sec. work / 10 sec.rest
Crystal Champagne: Founder Santé Kor West Island
Certified group & personal trainer, accredited Women’s Master Empowerment Coach
Through guidance and personalized programs I help women discover their best selves inside and out.
By: Crystal Champagne