Fitness Ver Fitness Guide to Tabata Workout for Thanksgiving

Guide to Tabata Workout for Thanksgiving

Exercise may not be the first thing you think about on Thanksgiving, but it feels good to get moving during a holiday known for sitting, eating and sitting more. This holiday workout is fast, fun and perfect for the whole family!

The Tabata Timed Format was popularized in 1996 by a Japanese research study by Dr. Izumi Tabata. The participants trained at 170% of their VO2MAX: in other words, at a very high level, for 8 sets of 20 seconds, separated by recoveries of 10 Seconds. The results showed significant increases in aerobic and anaerobic capacity and a high caloric expenditure even after the end of the exercise.

Most of the Tabata workouts, including the following, are not at the same level as those examined in the study, but many use the Timing used in the Tabata research.

Training

For this workout, perform a 5-minute cardiovascular warm-up of your choice before The Tabata workout. For each of the four Tabata workouts, do the first exercise for 20 seconds, take a 10-second break, do the second exercise for 20 seconds, take a 10-second Break, and so on for a total of eight rounds. This is equivalent to four sets of each exercise and four minutes of work. Take a break of 3 to 5 minutes and start with the next Tabata Combo. As mentioned earlier, these do not have the same intensity that the elite athletes endured in the research study, but try to challenge themselves to achieve high levels of muscle and cardiovascular fatigue, associated with perfect movement patterns for each series.

EXERCISE 1: CALYX SQUATS

Hold a Kettlebell by the horns (or a dumbbell vertically at one end) against your chest. Your feet should be slightly wider than shoulder width apart and your toes should be turned slightly outward (the less mobile your hips are, the more outward your toes should turn). With your chest open and your shoulders anchored, let your hips fall down and back. Imagine that you separate the floor with your feet and contract your glutes while you return to the starting position.

Options: this can be done as a bodyweight squat or as an assisted squat with the TRX Suspension Trainer.

EXERCISE 2: RENEGADE DUMBBELL ROWS

You will not contrition your time at the table this year after these rows of boards! Start in a straight, tight plank position with wide feet for support. Avoid turning and row one dumbbell at a time, pushing behind the shoulder blade.

Options: this can be done without weights and / or with the position of your board on your knees.

EXERCISE 1: ROMANIAN ONE-LEGGED DEADLIFT

The best part of the turkey is also one of the best exercises in this workout! Start by holding a dumbbell or a weighted object in the opposite hand from the planted foot. Keeping a neutral spine and just a slight bend in the planted leg, lean forward and stay square to the ground. Once the end zone of a flat torso is reached (your body should form a large T if you have the mobility), lower the leg to the floor.

Options: limit the range of motion when the lower back begins to round. This exercise can be performed without additional weight.

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