The summer is always a difficult time for me to stick with my fitness routine.
You would think it would be the opposite- that the extra Vitamin D, warm weather, and need for less clothing, would make getting outside more enjoyable. But truthfully, there are many times I lack the motivation I feel I should have. Maybe it’s the sticky air that has us sweating before the workout begins, the packed summer schedule, or the lure of friends and margaritas on a cute, sunny patio, but there are many times I just want to sit. Or eat. Or sit and eat. With everything that goes on in the summer months, I often don’t have the time or energy to devote to a long workout.
This is why, lately, I’ve been hooked on Tabata! A form of high-intensity interval training, Tabata intervals are only 20 seconds long, with 10 seconds of rest in between- repeated 8 times. The workout, often praised by the media as a “fat burning miracle,” can be as short as 4 minutes and can be done virtually anywhere. The benefits of this form of exercise were discovered in the 1970s when Japanese researcher, Izumi Tabata, conducted a study of Japanese Olympians. The study followed two groups of athletes and compared moderate-high intensity training with high-intensity interval training. Results showed that the quick, high intensity bursts increased not only aerobic capacity, but also anaerobic capacity (the body’s ability to work without oxygen), resting metabolic rate, and can burn more fat than traditional aerobic workouts. In other words, if done correctly, just four minutes of Tabata could produce better fitness gains than an entire hour of running on a treadmill.
Any exercise that incorporates cardio can be used for Tabata; what’s important is that you give 100% to each 20 second interval. In the classes I teach, I like to stack four “Tabatas” on to one another; that’s just four exercises, each 8 times, for a total body workout taking only 16 minutes (35 after a good warm up and cool down). An example might be:
- Jump Squats
- Mountain Climbers
What 100% effort looks like will be different for everybody, but as long as you give each second all you have, you’ll get an incredible workout in a very short time. With every Tabata workout you’ll feel stronger, more empowered, and ready to tackle your jam-packed schedule with time (for that margarita maybe?) to spare!
Want to try this intense and effective workout? Go to our class schedule to sign up for our Tabata-Pilates Fusion class!
Welcome to Nourish Northwest’s blog.
Olivia and I met about six years ago while working in a nutrition research kitchen at the Fred Hutchinson Cancer Research Center in Seattle. Our primary task was weighing jellybeans, broccoli sprouts, and pumpernickel bread to the gram for cancer prevention studies.
This work relationship blossomed into a friendship that centered on walks to the farmers’ market, weekly experiments in the kitchen and occasional midnight viewings of Back to the Future. These weekly dinners turned into multi-weekly feasts until I was spending most nights of the week on her couch. We joined a 24-Hour Fitness and quickly discovered that we had an affinity for the same group fitness classes (and the same adorable boot camp instructor). To us, there was nothing more satisfying than sitting down to a nourishing meal after an intense hour of yoga, rolling our eyes in pleasure at the perfect floret of roasted cauliflower.
One day, as we observed that it takes three broccoli sprouts to make a gram, we began dreaming, as many dietitian hopefuls do, of starting our own business—to break away from the standard of hospital dietetics—and really make a difference in the way people think about food and nutrition.
In retrospect, our daily routine reflects what we hope Nourish Northwest provides: a place to gather, prepare wholesome meals, enjoy the company of friends and to sweat.
In this blog, you can look forward to a range of musings. Heartier posts will include reviews on the latest food and fitness trends or a breakdown and translation of current nutrition science. More easily digestible entries will include recipes, tips on how to deal with an uncommon or unique food or a quick fitness move.
We are so excited that this dream came true and extend gratitude to our loved ones for making it possible.
We look forward to nurturing a heathy community here in Portland. Stop by the studio to check out our space!