As I was catching up with my magazines on Friday, a rotation in M&F for Men caught my eye. It's something I would NEVER
think to do - high endurance - but for some reason this article intrigued me.
It's called the "Tabata Training Style
" and it works one body part a week. It calls for 8 sets but get this: 20 seconds on, 10 seconds off. No set reps here, just do the exercise until the timer goes off.
Talk about getting out of my comfort zone.
So that's what I did this morning. I tried it with chest. I liked it. A lot
I'm in a huge plateau right now and this should get my body burning fat again.
Two things I don't like about it: 1. It's a pain to do the 20/10 counts. I used two Pampered Chef timers. Worked well with Chest but I'm not sure how I'll do this when it comes to Squats. 2. My right shoulder got very fatigued. I could have definitely gone heavier with my weights but my shoulder just burned. Not sure why my left one was ok.
So here's my workout. Article says you need to cut your weight back to half of what you normally would use. Very high in intensity and my HR was up there through the whole thing. I wore my HRM to see how it was going. This week is trial/error with the weights.
10 minutes on treadmill for warmup.
3 minutes rest between each exercise.
***Wow, this was the hardest exercise. 10 seconds is VERY short for rest.
Incline Bench Press:
45# - 12/12/11/12/11/11/10/10
***Should have gone higher here.
Flat Dumbbell Press:
20's - 11/11/10/11/11/10/10/10
***Right shoulder started feeling it with these. I think this was a fairly good weight for this exercise.
Flat Dumbbell Flyes:
15's - 10/10/10/9/9/10/9/9
***This was light but my right shoulder was really burning.
I then got on the treadmill again for 15 minutes. Just did a light walk on an incline.
I sure hope I feel this in my chest this evening or tomorrow. I felt it more in the shoulder area. I'll be curious to see if I get sore from this.
HR stats after 10 minutes on treadmill and weight section:
0 minutes below zone
39 minutes in zone
2 minutes above zone (this was with the pushups)
306 calories burned
HR Stats after entire workouts:
4 minutes below zone
55 minutes in zone
2 minutes above zone
427 calories burned
This rotation calls for little cardio. Doing the 20/10 training is endurance and is counted as cardio. I will be doing only one cardio workout a week doing this. You are only suppose to do this type of training twice a year for only 4-6 weeks. I will try to do it for 6 weeks and see what happens.