Tabata training: ideas

If you are ready to try Tabata training - here are some ideas for you to try in the gym or at home. Remember to set your stopwatch for 20 seconds work/10 seconds rest for 8 sets. There is also a free App for Tabata training - check Itunes store. You can work cardio intervals using skipping rope, jumping in place, jumping jacks, birpees or on a bicycle. Ed, a massage therapist from Abbotsford reports: "One thing I‘ve found with Tabata training as applied to cycling (outdoors or in) is to increase the sessions to 40 seconds “on” and 20 seconds “off. It takes longer on a bike to get your heart rate up, due to pedal cadence, and switching gears as you speed up. I originally did the 20/10 method for a couple of years, then saw pro cyclists doing the 40/20 method. After changing, I noticed a significant increase in my strength (in sprints and climbing), and speed (increased threshold) while training/racing, and able to get my heartrate up higher during the tabatas. Secondly, as a long time back problem sufferer, athlete and RMT/trainer, I believe that if there is an activity a person can do pain free, then tabata training could be included." For Strength training I do the following with my clients: . Squats . Biceps curls with 5 or 8 lbs free weights or tubing . Lunges . Push-ups (on knees or on toes) . Tubing Rows . Kick-backs with 3 or 5 lbs free weights or tubing Happy Training!

My next hike is Hike the Chief, for Women only, Saturday Oct 6 Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257