October 27 Tabata Habit

October 27 Tabata Habit

Tabata feel magical to me because you can get so much out of such a little time commitment.  Four minutes is easy to waste, but four focus tabata minutes can change your day, and a tabata a day over many days can change your life.  If you try it I think you will be amazed how easy it is to fit a tabata into your day, and how much a tabata habit will improve your health.  Tabatas are great for getting your metabolism going and for increasing both aerobic and anaerobic fitness levels.   A tabata consists of 8 sets of 20 seconds of intense work, and 10 seconds of rest (30s x 8)= 4 minutes.  The work of the tabata can be any type of exercise. You could sprint, ride a bike, swim… really anything could be the work of the tabata.  Just go hard and keep yourself safe by using good form. The form becomes your safety check.  Going only as fast as you can keep form, and only use a weight with which you can keep proper form. Today let’s do a tabata of planks.  You can do all 8 sets of the same plank or you can try different plank variations for each set, for example: 1-top of push up(topp), 2- topp with right arm up, 3-topp with left arm up, 4- topp with right foot up, 5- topp with left foot up, 6- topp with right arm and left foot up, 7- topp with left arm and right foot up, 9- front of elbow plank.  Keep your back as straight as possible by pulling guts toward your spine and keeping neck, shoulders, back and hips all lined up.  Imagine you have long tubuluar strength like a snake, and be sure to engage your backside as well as the front.  Kettlebell folks can add 3 sets of 15 russian swings after the tabata.