Fun In the Sun

We took the kids to Price Lake this morning for a little canoe trip. They got their life jackets on and after a little persuasion got into the boat. It was fun, but short lived, I think Sophia was ready to get out at about the 10 minute mark. We ended up paddling around for about 45 min. I did discover what a great workout paddling can be. Anyway, we had lots of fun and plan to go back soon!

Bonus Just added

Another great day in the mountains of NC. I’ve just added a great free download the FitCamp Blog(www.gregsfitcamp.com) The download is an awesome 12 week interval plan and a food journal. I think it’ll help guide you through some cardio workouts that will kick your fat burning into high gear. Perform these workouts 3 times per week along with the Fitcamp workouts & you’ll loss fat and drastically improve your fitness levels.
All you need to do to get the e-book is enter your name & e-mail address. You’ll be sent a confirmation e-mail to the address you provide. Once you click to confirm you’ll be taken to the page with the downloads. It you have any problems just shoot me an e-mail.

PS. I’d love to hear some feed back when you try a couple of the workouts!

Tags: FitnessBootcamp, Boone, NC , Cox Fitness, Gregs FitCamp

Rumble in the Parkin’ Lot

Those Crazy Tabatas

Tabatas

I often use a 20 second work/ 10 sec rest protocol in my Fitcamp class. Just in case you’re wondering, I didn’t just pull that work/rest ratio out of my head, it’s proven to produce awesome results. While you can find lots of info about it I found a good summary below/

The Tabata workout is a high-intensity training regimen that produces remarkable results. A Tabata workout is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles.

How effective can just 4 minutes of exercise be? … Very. You will be amazed at how intense the four minutes of exercise will feel. The intervals tax both your aerobic and anaerobic energy systems. To be clear, this isn’t “eight sets of eight,” although the goal of doing eight reps in each of the 20-second clusters is about right. Instead it’s “as many reps as I can get in” during the twenty seconds, followed by ten seconds rest.

Read the article here: http://ezinearticles.com/?Tabata-Anything—Four-Minutes-of-Pain-to-Gain&id=348486
or do a search for tabata on Pubmed.com