Well, first serious crack at a Tabata routine yesterday. Kind of feeling it today and it was certainly an experience.
The basics of Tabata is 8 rounds of 20 seconds flat out exercise with a 10 second rest in between per exercise. So each exercise lasts 4 minutes (20 + 10 x 8).
The key is to go flat out while exercising to get your heart rate up and you’ll improve your VO2 Max. The high heart rate is anaerobic exercise and burns the sugar component of fat in the body.*
While 20 seconds doesn’t sound much, after 3 rounds of 4 minutes I had built up a good sweat and completing the 7th and 8th round of exercise was challenging. I’m also feeling it a bit today.
I did three exercises: Deadlift (30kgs), Plank, Kettlebell Swing (12kg).
I pushed myself but needed to also focus on form. No point getting stupid injuries simply to go faster. I will build up the reps/20 seconds as I get better.
A couple of images from the Garmin:
Heart Rate Stats
Average heart rate is low (105) and considered aerobic but keep in min there was a warm up, cool down and two minute rests between exercises. That said the max of 143 could be higher but this is also due to working on form and and not speed. Overall a fair start. Next Tabata is Saturday afternoon.
While I did walk around a bit between exercises this does look a little weird. Obviously the watch records everything which includes heading inside to get some iced water.
Tomorrow there is parkrun and then the next workout tomorrow afternoon.
Should be fun!
*-I’m not a doctor so just check this if you need to.
It’s 2017 and I need to lose some weight. I’m 86kgs and need to be close to 78… and stay there.
I need to move more – actually scratch that, I think I move enough.
I’m getting to average 100+ km per month in running. Yes it could be more but it’s a helluva lot more than it was and it’s pretty consistent. Even today I’ll run 10km home after work before heading out for dinner at the kid’s.
No, what I need to do is eat better. Actually, scratch that too, I eat reasonably well. It could be better but most of my meals are veggies, meat, chicken, salmon. I drink 2.5 litres of water per day.
What I need to do is drink less alcohol. I drink probably 3 glasses of red at night. Should be 2 according to medical authorities, could be less.
I usually drink with dinner then one or two with some TV.
So let’s try for less alcohol. No alcohol today. Even at dinner. Just for today to see if I can do “one in a row!”
This used to be a blog about learning, management and leadership.
On reflection does the world need another blog about such a fluid and tenuous area? Well, maybe, but not from me.
A far more interesting and challenging topic, to me, these days is how to get and remain fit and healthy.
For example, I’m learning about the MAF (Maximum Aerobic Function) method of training developed by Dr Phil Maffetone. Very interesting and makes running longer distances more enjoyable.
More to come …