Let’s talk a little about strength training. If you follow me then you know I incorporate it into my weekly workout routine. I do enjoy it mainly because it is a different kind of animal from running or cycling. It’s intense and specific … it’s hard work in a different way than cardio activities.
I have had the question come to me “what do you do, exactly?”
Yes, I do use weights most of the time (which is in about an hour workout) but I mix it up with runs of boxing ( ok, maybe I still need to get a little cardio in š boxing is not only great cardio but it’s great for your core and upper body too. I remember when I first started a couple years ago… I could barely get through one song without being winded and ready to stop. Now I do 3 song segments… it’s work but I can slam it out. And hey, if you don’t have a bag, you can still do jabs and punches .
From that I move right into sets with my weights and then alternate to just body work ( trust me, using just your body IS strength training) I kinda move this way through the hour… boxing…weights…body work…
I know it’s been a good workout when I’m laid out on the floor breathing hard, sweaty, and can’t do one more rep.
Anyone can do something similar… there’sĀ something called tabata.
Tabata is basically high interval training in a short amount of time.Ā Although most of my strength training days are an hour there are days I’m super crunched and do a hard hitting 30 minute workout.
But what if you could knock something out faster? And feel like you’ve had a serious workout ? Tabata is intense 4 minute rounds that promise to leave you feeling whipped.
It looks something like this:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete eight rounds
You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete eight sets.
Here’s where the creativity comes in… you can use any exercises you want =)
An example of a 20-minute Tabata workout looks like this:
- Push-ups
- Squats
- Rows
- Sit-ups
Start with push ups, do as many as you can in 20 seconds. Rest for 10 seconds. Repeat for a total of 8 sets.Ā Once you finish all 8 sets rest for one minute and then move on to squats and follow same steps till you’re finished.
You can mix this up with any exercise you like following same pattern of work and rest.
Tabata is a great quick workout if you’re short on time or need to switch things up with what you’re doing… and it’s guaranteed to work you hard in a short time =)
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Sassyfitnesschick
8 years ago I began what I now refer to as my "journey into lifestyle fitness". After a yearly check in with my Dr he said I looked "really good on paper, but I might consider losing a few pounds" I wasn't offended... I knew I needed to but it seemed like to much work at the time. In that year we had adopted 2 girls out of foster care, plus caring for my 3 sons & husband sort of left me on the back burner taking care of "me". I told him I "used to" walk & he encouraged me to at least get back to that. I left his office that day, started, & never quit. As time moved on my walks increased in length & speed. I started mingling some jogging into it...then after more time some short sprints. One day I realized I was doing more running than anything else. I learned to run longer and farther. I constantly challenged myself to do more. I realized I had turned into a runner & was loving it. I have since run 6 half marathons, 2 full marathons, and my first 50K scheduled for March 1,2015. Not bad for a girl who just started off walking not quite 2 miles! My body was now beginning to show the results of my work as weight & inches dropped off. I began to add in boxing & weights on days I wasn't running. Over time as the fat left, my new muscles were waiting underneath =)
Obviously, I also made some food changes. Nothing drastic..just started eating less and trying to eat better.. I hated diets and how they made me feel....deprived & left out of all the fun...so adjusting & eating less of what I liked and moving more.. I found myself getting in decent physical shape. It began my thinking of lifestyle and not "dieting". As I got stronger,healthier & more fit it was an easier process to "let go" of some of the foods I had enjoyed. I had more energy, strength and confidence in what I could do. It was empowering. It made me realize that I probably wasn't the only one who wanted to lose weight, be healthy & strong but not always be on some sort of "diet". Maybe my journey & what I had learned & been doing might possibly help others to success in their lives...
I consider myself to be rather normal and ordinary ( meaning I haven't always been into fitness and healthy eating) it has been a steady, daily, learned process with good days and bad days and my hope is that you too, will see the greatness in you, and that you have the ability and power to change and do anything you put your mind to. If you want change, you can make it happen. It's just one day at a time, making smart moves and better choices, and before you know it, things are happening.
Get started on your journey, really, what do you have to lose ? And yet, so much to gain =)
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sassyfitnesschick 