What is Tabata Trek you ask?
It is an intense, total body workout, that involves a spin bike, a set of weights, and a “ready to work” mind set.
As a Mad Dogg certified Spinning Instructor, I have been taught to never perform any type of activity on a spin bike that you wouldn’t do on a regular outdoor cycle. This includes the use of weights.
A Tabata Trek class involves the following:
- Warm up
- HIIT on the Bike
- Strength training off of the bike.
- Cool Down and stretch
Here is an example of how I run my class
Make sure to re-hydrate with at least 40 ounces of water post workout, and refuel those muscles with a combination of Complex Carbs and Protein.
Some of my favorites include:
Oats with cinnamon, spinach and egg whites
oats with blueberries , cinnamon and Greek yogurt
Collard Green Wraps with Chicken, brown rice, peppers and onions.
water with mint and fresh lime
cranberry lime seltzer with frozen berries
What new workouts have you done lately?
As if my skin tone wasn’t orange enough, I’m looking at you sweet potatoes and carrots, I’ve begun a love affair with yet another Beta-Carotene and Vitamin A rich vegetable..
After making spaghetti squash earlier in the week, I decided to finally use my butternut squash for something other than harvest décor.
I sliced my two-pound squash in half with a large knife, spooned out the seeds and strings, and proceeded to aggressively peel away the skin.
Talk about an arm workout.
You can always purchase the ready to use package at the store, but there is something organic and empowering about cutting and peeling your own squash.
We lift weights, we peel squash
Once the squash was peeled and chopped, I tossed it in a large bowl with 1 Tbsp. EVOO, some ground black pepper and generous shake of cinnamon for a simple, yet tasty combination.
spread onto a baking sheet and place in the oven at 400 degrees for 30 minutes, stirring half way through.
(I like to broil them for the last 3-5 minutes to add a slight burn to the outer layer.)
Enjoy the squash as is, mixed with Greek yogurt, topped with raw almond butter, use different herbs and spices, or make it into a soup/chili.
Fall food is the best
Now onto today’s workout.
Workout terms are everywhere; in magazines, at the gym, and even on exercise TV.
It can all be a bit confusing, so let’s go over some of the most common terms to help you understand what I like to call… “Gym Talk”
Target Heart Rate (THR)- Based on your chosen intensity, your THR is the beats per minute that you are aiming for during cardio.
To find you Max heart rate, subtract your age from 220.
This is the most beats per minute (bpm) that your heart can reach safely.
Ex. I am 26 years old.
220-26=194 bpm as my max heart rate.
For low intensity cardio, aim for 50-60% of your max heart rate
60-80% for moderate
80-90% for high.
Low intensity for me = 97-116 bpm
- 194 x .50=97 bpm
- 194 x .60= 116 bpm
Moderate intensity for me = 116-155 bpm
- 194 x . 70= 136 bpm
- 194 x .80= 155 bpm
High intensity for me = 155- 175 bpm
- 194 x .90= 175 bpm
Max intensity for me= 174-194 bpm
Anaerobic Exercise: Exercise that uses phosphates and glycogen for fuel instead of oxygen, such as sprinting and lifting heavy weights. This type of exercise cannot be performed for longer than 2 minutes, and it increases power, strength, endurance and speed, while burning an exceptional amount of calories.
Aerobic Exercise: Exercise that uses oxygen as fuel and can be sustained for a longer period of time at a low- high intensity. Examples are walking, jogging, aerobic classes and swimming.
Repetition: One complete movement of an exercise.
Example: 1 Bicep Curl
Set: Your set number of repetitions
Example: 10 repetitions= one set.
High Intensity Interval Training (HIIT): Boosts your endurance and burns the most amount of calories in the least amount of time, by alternating between Fast and Moderate intensities.
Try and stick to between 10-30 minutes when it comes to HIIT, since it is very demanding on the heart and can lead to overtraining. This type of workout is great for people who are short on time. You get the benefit of a 1 hour workout, in a 20-30 minute time frame
- Sprint for 45 seconds and Recover for 1 minute
- Jog for 1 minute, Walk for 2 minutes
- Elliptical forward for 2 minutes, Sprint in reverse for 1 minute.
- 1 minute Plank Jack, 1 minute Mountain Climber, Rest 1 minute.
Plyometric: Quick and explosive movements that increase power, muscle strength and calorie burn.
Examples- Ice Skaters, Frog Leaps, Box Jumps, Jump Lunges, Push up with Hand Claps.
Compound Exercise: Working multiple muscle groups and joints at the same time, such as squats, wood chops, pull ups and military press.
Peripheral Heart Action: Going from one exercise to the next, with little to no rest. Usually done by alternating upper body and lower body exercises for cardio training and muscle development.
Superset: Two exercises done back to back with no rest in between. You can perform two exercises for the same muscle group, or alternate between two opposing muscles groups.
- Set 1: Push ups
- Set 2: Chest Fly
- Set 1: Dumbbell Bench Press
- Set 2: Dumbbell Row
Drop sets: Starting an exercise with the heaviest amount of weight you can lift (with good form), and decreasing the amount with each set
Example: Bicep Curls
- Set 1- 20lbs
- Set 2- 15lbs
- Set 3- 10lbs
Delayed Onset Muscle Soreness (DOMS): Often felt after exercise, caused by micro tears within the muscles as part of the body’s rebuilding phase. It is most commonly felt after weight lifting or excessive running, and will normally last around 24-72 hours.
Now that your up to speed, go put your new found knowledge to work!
- 10 Stability Ball Rollouts
- 30 second Stability Ball Plank
- 10 Plank Oblique Twists
- 10 Mountain Climbers
Rest 30-45 seconds.
Complete the circuit 2-3 times depending on your fitness level.
Beginners: Try performing the circuit once, and adding another set if you feel strong enough.
More Advanced: Add desired number of reps to each exercise, or perform an additional set until fatigued.
I’ve created a list of songs with energizing chorus’ to help make your cardio routines fly by. You can pick any piece of cardio equipment you like, or simply run outside if you choose.
When the chorus of each song begins, go as hard you can until it ends. Recover until the chorus begins again, and repeat.
Get ready to sweat!
Chorus Cardio Blast Playlist
- 1. Marry The Night- Lady Gaga
- 2. Papi -Jennifer Lopez
- 3. Without You- David Guetta ft. Usher
- 4. International Love-Pitbull ft. Chris Brown
- 5. Burn It To The Ground- Nickelback
- 6. Riot- Three Days Grace
- 7. In The Dark- Dev
- 8. Sexy and I Know It- LMFAO
- 9. Mr. Saxobeat-Alexandra Stan
- 10. Good Feeling- Flo Rida
I felt strong at the end of this routine and the time literally flew by.
I ended with 15 minutes of solitary stretching and abs in my gym’s yoga studio.
Abs: Repeat 2x
- Reverse Crunch: 25
- Toe Touches: 25
- Plank Oblique Twists: 30 seconds
- 1/4 cup oat bran with 1 cup water
- 1/2 sliced banana
- 3/4 cup liquid egg whites
- dash of nutmeg and cinnamon
Side of honey vanilla chamomile tea with stevia in the raw
Speaking of breakfast, has anyone heard the news about brands such as Kashi, Barbara’s Bakery Puffins and Whole Foods 365 cereals containing high levels of GMO’s?
Read more about it here.
What are your thoughts on this?
I’ll admit that I am disappointed. Kashi GoLean Original is one of my favorite cereals, along with my new found love of Peanut Butter Puffins. I’m hoping to hear more about this issue along with how these brands are responding.