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No Time, No Problem

JW88

By JW88
in Sports and Fitness

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JW88 Newbie
JW88
Posted

I've been exercising since I was...well, since forever. I got serious into gym workouts and lifting weights and doing cardio in my late teens, and now I'm 39. I subscribe to a magazine called OnFitness, and they are truly on the cutting edge of what works and what doesn't. This magazine is aimed more at trainers than the every-day average Joe, and since I'm studying to be a personal trainer, it's right up my alley.

So, with a summary of credentials out of the way, my latest edition of OnFitness detailed a highly effective style of workout that can literally be done in 3-4 minutes. Trust me, it's not for the faint of heart or the beginner, but you can apply the principles of the 4-minute workout to any cardio or weight-based routine to bust through any plateaus you're hitting in your workouts.

Basically, the 3-4-minute workout consists of 6-8 30-second intervals. You sprint for 20 seconds and recover for 10. If you're doing squats, then you squat fast and all-out for 20 seconds, then stop and rest for 10 seconds, then go all-out again for 20 seconds, then rest for 10. Do that 6-8 times and you're done. Don't think it'll work? In a study that compared people who did 60 minutes of steady-state exercise to people who employed the 3-4 minute workout (called Tabata training) over a 6-week period: The steady-state exercisers raised aerobic capacity 5%; the Tabata group raised aerobic capacity 7%. But anaerobic capacity was where the biggest difference was seen. The steady-state group saw no change in anaerobic capacity, while the Tabata group improved anaerobic capacity 28%.

I have not attempted the 4-minute workout, yet, but have started doing bike intervals where I sprint for 8 seconds and go slow for 12, sprint for 8, slow for 12. I've only been doing this for one week, but already saw a change on the scale, losing 2 pounds (I'd been stuck at the same weight for about a 6 weeks). My legs are also noticeably stronger and more toned. I've knocked 10 minutes off my normal bike workout, but the results are already better after just one week.

I just wanted to share this with any of you who sometimes need shorter, yet still effective workouts. I've been so pleased with my initial results that I think I am going to find ways to incorporate the "Tabata Principle" of intervals into my workouts even outside my bike exercise. And I think I'll start trying to build up to the 4-minute workout by doing 1 minute, then 1 1/2 minutes, then two minutes, and so on. I can just see the look on my husband's face as I head off to work out and then come out 4 minutes later sweating bullets and say, "All done!" :lol:

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hermitgirl Contributor
hermitgirl
Posted

One of the nutritionists I went to last year recommended that over the 30 min cardio. I still am hesitiant, as I have cholestorol as well as a slight weight issue. I am curious, so keep posting with results and maintanance.

  • 1 month later...
fig girl Rookie
fig girl
Posted

Thanks for posting this JW88! This sounds perfect for me since I'm on the Specific Carbohydrate diet and some days don't have time for anything else but work, cooking and cleaning! :) I am feeling much better and stronger and have pretty much stopped my workout regime for the last 7 months (i do walk my dog though on the weekends). I used to workout regularly. I'm going to start doing some yoga and then gradually add some 4 minute workouts. Thanks again for posting this! :)

Michelle

  • 7 months later...
naturallyboredthriller Newbie
naturallyboredthriller
Posted
  On 6/11/2009 at 2:48 AM, fig girl said:

Thanks for posting this JW88! This sounds perfect for me since I'm on the Specific Carbohydrate diet and some days don't have time for anything else but work, cooking and cleaning! :) I am feeling much better and stronger and have pretty much stopped my workout regime for the last 7 months (i do walk my dog though on the weekends). I used to workout regularly. I'm going to start doing some yoga and then gradually add some 4 minute workouts. Thanks again for posting this! :)

Michelle

I have to add to this post since I was just in a police academy as a recruit, and while the academy is VERY strenuous and physically challenging, our instructors added a significant amount of Tabata circuits to our weight lifting and running, and I strongly felt that the Tabata helped to further increas my strength and stamina, in addition to helping me to tone up. I agree that it is not an easy workout, but it's not supposed to be; it's supposed to get you in better shape, mentall and physically, than you were before you started it and it truly is an amazing workout. I could run for miles and miles, but I never had a true sweat session like I did while doing those Tabata circuits. I would dread them so much, but as soon as we were done with them for the day, I really felt like I had accomplished so much more and that made me feel like a little mean, fighting machine! haha I really did enjoy these workouts and am going to start using them again because they really do produce results!

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