- Hi gang,
I'm Dr. Jay from New Leaf Chiropractic
and Family Wellness,
and I want you to meet the workout Tabata today.
So Tabata was actually developed by a Japanese researcher
and Dr. Tabata.
And I always thought it was like Tabitha or something
or why they put this in here but it's actually Dr. Tabata.
And what he figured out is that 16 minutes of work,
high intensity work,
actually in the study group,
got better results than like an hour,
people who were just kind of doing mediocre,
long distance type workouts.
So my wife went to the gym the other day.
She's likes, ah, I don't really know if I can go.
I've only got 30 minutes.
And oh perfect, 30 minutes,
that means use Tabata right?
So what's a Tabata workout?
Tabata means exactly 16 minutes of work.
And just like this suggests,
you're basically going to be repeating this 30 second cycle
where you're doing 20 seconds of work
and then 10 seconds of rest.
The formula, you multiply that times eight.
So you're going to pick four different workouts to do.
My four favorite and most frequent done,
air squats and I'll demonstrate these.
Air squats, something core,
pull-ups or some version of pull-ups, and push-ups.
So you're getting a pulling group in,
you're getting a pushing group in,
you're getting a core group in,
and you're also going to be getting some leg work in.
So ah, okay,
20 seconds of work, 10 seconds of rest.
And you're going to do that eight different times.
And you can do that for four different movements total.
Right, so you're going to have four minutes of work,
of air squats,
four minutes of work, push-ups,
four minutes of work, up the next.
And then the core exercise for a total
of 16 minutes of work, it's really just that easy.
I recommend just starting, well with a running clock.
There's lots of apps that you can download also
that are called Tabata
that as you run towards seconds
and then there's a beep to rest for 10 seconds.
And then it beeps again
and you can even start another workout.
So the way this works is just 20 seconds.
So your air squats, I start with air squats first.
And then rest.
And then you do it for a second time,
20 seconds and then you rest.
When you get done with all eight
then you go to your next one.
My most frequent one is a push-up.
Common push-up, hit the floor.
You have to make sure your chest hits the floor.
If you're doing this like this,
your chest does not hit the floor,
drop to your knees, there's the scale.
Floor, lock up,
floor lock up.
This does not count.
If you can hit the floor and do a push-up.
I'd much rather you do four regular, good push-ups
than cheat and go from your feet.
Alright, so we did push-ups,
we did air squats.
Pull-ups, you're just going to grab a bar.
If you can't do a proper pull-up,
what I've done with a couple people,
we stack weights at the gym
so that you can do a jump and pull.
And it doesn't have to be far but you need
to get your heart rate up.
And again you're going to do that for 40 seconds.
And then the last one is something core.
Most frequently,
regular sit-ups type things can work
but there are a whole bunch of variations.
Regular sit-ups just look something like this.
Touch the floor behind your head,
touch between your toes, one.
Two.
Buyer beware here.
If you're doing these guys
you can develop little strawberries
at the top part of your butt cheeks
and have really uncomfortable showers
for the next week.
So sometimes I'll actually just lean back a little bit
on the left butt cheek,
and then go over to the right side.
So use that in those muscles
and adipose tissue as kind of a buffer.
Some gyms have these little,
c-shaped things which will take some
of the pressure off your back.
If you can't do a proper sit-up,
bridges are fine,
either from your knees
or all the way up to your toes.
And right, so you'd be 20 seconds on and then rest.
And then 20 seconds on and then rest.
So find the exercise that works best for you.
There's no one exercise that you have to do.
The idea is to get four different movements
and those four movements can be just like.
If you're getting really advanced with this
and you don't necessarily love the air squats,
if you've got some weights.
Grab some five or some 10 pound weights.
Hold them in what's called a front rack position
and then you can just go ahead and do those.
This does not count as a squat.
So if you're doing these things
we're going to ask you basically you should
that you can hit the floor.
Don't hit the floor, sorry.
Hit all the way to the bottom
unless there's like knee problems or knee issues.
With all these things,
I'm out of breath just from doing that.
With all these you want to make sure
that you're doing within your comfortable level
and if it hurts, if you've got back pain,
or something, or neck pain when you're doing these,
call a time-out, do something else.
If you have any specific questions
about the Tabata workout,
go ahead and pass a note.
Thanks gang.
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