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TABATAMAMA!

TABATAMAMA FLYERhow its done

I am not a fan of workout videos. People get hurt, people get discouraged. You need someone by your side to guide you in form, in breathing, etc. I am there for you, by you, to watch you, and offer you modifications if necessary. In TABATAMAMA, I suggest you begin with slow movements, modifications, and working out the form and breathing before you attack.

Tabata is 8 rounds of 8 exercises. 20 seconds of what you can do with 10 second breaks. a 30 second break between each round. Your entire body, every muscle group, will be worked!

Here’s an example of a class:
Round 1: SQUATS. I monitor to see if your knees remain over your ankles and not past your toes. Are your shoulders back? Are you breathing properly: inhale down, exhale up. This is for lower body and core. 
Round 2: PLANKS. Is your back straight? Hips aligned with your spine? Shoulders back? I may split this with SIDE PLANKS, meaning every other set will be a Side Plank. Try not to clench your fist in the side plank. Align your spine and neck. Stack or stagger your feet. Raise your arm once you are aligned. One side might be stronger than the other. This is for entire body, spine, and core.
Round 3: WINDMILLS. Lay on your back on the mat and swing your legs in 3 different directions. Breathe as you wish (up with the inhale or down with the inhale). Split this with BICYCLE LEGS. Run your legs in the air like you’re riding a bike. Windmills are for the entire core, love handles included. Bicycle legs for legs and core.
Round 4: WALKING LUNGES. Very important again to keep your knees over your ankles. Step and sink down. Let the back leg control the motion, and think that the spine is connected with the back leg. Don’t lunge forward, but step and sink downward. Inhale down, exhale up. For core and legs.
Round 5: HIGH KNEES. Mixing in cardio and plyometrics with resistance training is very important. Run in place while bringing your knees up high. We will do 4 rounds of this, so don’t burn yourself out in the first set. Split this with ol’ fashioned JUMPING JACKS for a complete cardio round! For the heart.
Round 6: PUSH-UPS. Begin with the plank and lower yourself down. Again, inhale down and exhale up. Begin with a modified push-up, on your knees. Do what you can  Again, we will split this round with MOUNTAIN CLIMBERS. Begin in a plank and kick the knees into the chest. Lift the foot as you do. Start slow because there are 4 rounds of this. Push-ups are for upper body and core, mountain climbers are for full body and heart because it’s part cardio.
Round 7: OBLIQUE DIPS. We are going to get on our feet and slow it down for these. Very slight movements for the obliques, the love handles. Standing with one arm up, dip to the opposite side with your back straight. Try not to dip the hips. Try to use your core to lift the lowered arm, and imagine your lowered arm is dead – don’t lift the shoulder! We will do each side 2 times, and then we will do the same with both arms up. The last 2 rounds we will bend back slightly and bend forward slightly to really hit the obliques.
Round 8: TOE REACHES. Back on the mat for these. With feet in the air, or just knees, we will inhale first, then reach for those toes with an exhale. Really attack the stomach’s ab muscles. Split-set this with BRIDGES. Remaining on the back, tuck in the shoulder blades, rest your arms by your sides, and bring the knees back until they touch or near your longest fingers. Lifting the hips up and down, without touching the ground, work with what breathing technique works best for you. The last set we will hold the hips up in the air. Great for the lower back and hamstrings (back upper legs) and a nice stretch for the anterior body.

WELL DONE! THAT’S TABATAMAMA!

NOW WE STRETCH!

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CLASSES IN THE PARK!

WEDNESDAYS:

TABATA @530p-620p

Payne Park, Sarasota 

( click for map)

* Please meet in parking lot off Laurel Street, next to the children’s playground.

SUNDAYS:

TABATA @10a-1050a
YOGA FOR ALL @11a-1150a

Summerfield Park, Lakewood Ranch 

(click for map)

* Please meet in parking lot.

*Please check-in at least a day prior via email!*

SUGGESTED DONATION:

$10 PER CLASS

($15 FOR BOTH ON SUNDAY)

What is TABATA?

TABATA is timed high-intensity interval training.

Tabata watch

Each exercise – whether it be body-weight, with weights, props, or a combination – is done in 20-second intervals, with 10-second breaks, and a 30-second break between each sequence.  Typically the exercises are done on average of 8 sets; and the 20/10/30 is the most common combination, however, variations do include altered lengths of sets and breaks.  That’s about 4 minutes of each.

  • As a Tabata teacher, I only teach body-weight exercises.  I find that many do not know proper technique and get injured or discouraged, so even though the class is a “boot camp” style, I take my time to monitor form, breathing, and modifications, and adjust accordingly.
  • It is very important to understand and be mindful of the body, all the major muscle groups, posture and alignment, proper breathing, stability, core strength, and be able to pick up oneself off the ground (and that is not just for the older generation).  
  • Essentially, I format my class so that it can be taken by everyone and anyone.  I usually have in class a wide-range of ages, people with different precautions, people with different strengths, and they all get a great workout. (see below: “Should You Try Tabata Training?”)
  • I enjoy mixing up the sequences into split-sets (alternating between 2 exercises), developing on one particular exercise (like different types of squats), and making the class interesting and challenging.
  • The Tabata-style can actually be combined with a wide-range of exercises involving aerobic and anaerobic, or body-weight, free-weights, and machines, ie: 8 sets of sprints followed by 8 sets of pushups, to leg presses….
  • I always end my class with about 5 minutes of stretching.  This important aspect of fitness tends to get left behind with the usual aside, “yeah, I need to do more of that.”

    Prof. Izumi Tabata

Professor Izumi Tabata, well known for his research into high-intensity intermittent training, is a former researcher at the National Institute for Health and Nutrition and currently a professor and researcher at Ritsumeikan University’s newly established Faculty of Sport and Health Science. He created Tabata training originally for speed skaters.  Please visit the Faculty of Sport and Health Science’s English Website for more details.

“The current regime consists of repetitions of 20 seconds of intense work, followed by 10 seconds of rest. This means that, excluding warming up and cooling down, the exercise can be completed in only 4 minutes if repeated 8 times, more than enough to make even a fit person exhausted. The idea has become bigger than I imagined and now if you search this on Google, you will get about 200,000 hits.”

(ref: Izumi Tabata | Featured Researchers | Ritsumeikan University)

While a number of research studies have explored Dr. Tabata’s 20-seconds-on, 10-seconds-off interval training format for cycling and running activities, fitness professionals, athletes and casual exercisers are now applying the Tabata training concept to all kinds of different exercises, including weight lifting, swimming, athletic drills and more.  Unlike other intervals where you just want to “work harder,” by definition, Tabata training is working at an intensity level that is as hard and as fast as you can physically go—generally an anaerobic effort.

Does It Really Work?
A number of studies have suggested that Tabata training does, in fact, work. Further studies have also made a case for Tabata training and other variations of high intensity interval training. A 2007 study in the Journal of Applied Physiology found that seven sessions of high intensity interval training over two weeks resulted in marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. A 2009 study from the same journal found that young men cycling to maximum effort for four bouts of 30 seconds with four minutes of rest doubled their metabolic rate for three full hours after training. Also, a 2008 study in the Journal of Physiology found that these short, yet intense types of interval workouts can be a time-efficient way to get in shape and may help participants achieve fitness improvements comparable to longer, less-intense workouts. 

Should You Try Tabata Training?
Tabata training promises big results in little time, but true Tabata training requires participants to push themselves to the max—and that level of intensity is definitely not for everyone. Working out at such a high intensity is only appropriate for healthy, intermediate to advanced exercisers who have experience and knowledge in the type of exercise(s) they’re doing. Tabata training takes your body to the extreme, so it’s best if you’ve been working out regularly and are very comfortable with the exercises you’ll be doing (more on that later). This ensures that you have better awareness of how hard to push your body (or when to back off) and that you have the know-how to maintain form (or modify your weight or exercise) when your body tires as you go through the intervals.

With that said, beginners can try Tabata-inspired intervals at a lower intensity that’s more appropriate for their fitness level. However, anything less than maximum effort won’t get the true Tabata training results. As always, if you’re trying Tabata—or any new exercise—for the first time, it’s a good idea to get it approved by your doctor and work with a fitness professional until you feel comfortable doing it on your own.

(ref: Tabata Training 101: Does This 4-Minute Fitness Technique Deliver? — By Jennipher Walters, Certified Personal Trainer and Fitness Instructor)

Try it!

4 REASONS WHY DIET SODA IS BAD FOR YOU

Diet-Coke-two-liter-plastic-bottle

In random order….

1. In 2009, a study was produced  by nurses with 3,256 participants. For those who drank at least 2 servings of diet soda daily, it revealed a 30% drop in kidney function. (ref: Supplement Relief)

2. Recent studies show that a diet-soda habit can increase your risk of stroke, osteoporosis, and type two diabetes. Early studies show diet-soda drinkers are 61 percent more likely to have a stroke, have , and are more at risk for developing type two diabetes. (ref: Fit Sugar)

options3. As early as 1960 aspartame was determined to be a dangerous chemical and the emerging research years later only served to affirm the true nature of this artificial sweetener. Over the years, aspartame has been found to create holes in brain tissue, adversely affect the brain and nerve development in the fetus, cause cancer, migraines, headaches, seizures, convulsions and even retinal damage. With this amount of negative findings, aspartame should have been removed from the market years ago! (ref: natural news)

** See also on magicsandboxAll About Aspartame

Diet Cherry Dr. Pepper

4. Diet sodas are acidic. Excess acid can be hard on the digestive system. For the generally healthy person, this only becomes a problem with excessive intake of diet sodas; however, those with gastrointestinal problems, such as acid reflux, indigestion or ulcers can exacerbate their conditions by consuming only small amounts of diet sodas. Acidic beverages are also hard on tooth enamel, which can cause decaying or rotting of the teeth, leading to cavities. (ref: livestrong)

English: Diet Coke Products

There are no healthy ingredients in diet soda! 

(ref: livestrong)

Related articles

Mark Hyman, MD: Three Hidden Ways Wheat Makes You Fat

 

click> Mark Hyman, MD: Three Hidden Ways Wheat Makes You Fat.

 

“…. Yes, gluten is a real problem. But the problem is not just gluten. In fact, there are three major hidden reasons that wheat products, not just gluten (along with sugar in all its forms) is a major contributor to obesity, diabetes, heart disease, cancer, dementia, depression and so many other modern ills….”

 

For more information about Dr. Mark Hyman:  www.drhyman.com

 

From Gabriel Sanders: What an amazing, educational, and controversial article! So many questions about the truth of wheat products and gluten, health, how doctor’s treat digestive ailments, (the history of) food, and our own nutrition are brought to the surface and answered, while some are left open-ended.  Capital One asks “what’s in your wallet?”  I ask: “what’s in your stomach?”

 

Ref: www.huffingtonpost.com