Judy Rodman - All Things Vocal Blog

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Wednesday, September 11, 2013

Busy Voices: Quick Tabata Exercise for Physical Stamina

Tabata timer stays readily accessable bookmarked in my internet favorites

Your voice needs not only vocal strength and stamina, it needs the rest of your body to be in shape, too. But we are SO BUSY... it's so easy to neglect or put off physical exercise due to time constraints. I've used the excuse a ton of well-intentioned mornings myself! But what if you could do a 4 minute workout that could rival your 30 min routine? Or a 23 minute routine that would top the fat-burning, cardiovascular, muscular-skeletal, endorphine-creating results of a much longer hour or more exercise session?

CAUTION: My heart feels like it's beating out of my chest when I'm finished working this intently for just 4 min, 10sec! If you are possibly prone to heart attack, stroke, pregnant, etc... consult with your doctor before starting this or any other exercise.

That said, my guest poster today is my own amazing and trusted chiropractor:

Tabata Exercise Protocol 

by Dr. Dwaine Allison DC, Wellness Center of Franklin

Use Tabata timers for computer and smart phone apps to provide 20 sec/10 sec. cycles while you work out.  An entire Tabata workout might go like this:
1 to 3 minute warm up:
•    On a Rebounder,
•    or doing Jumping Jacks 

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Then 8 sets of a whole body workout - something that uses as many muscle groups as possible, like
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4 Different, Staggered Movements
Another method, still only 4 minutes would be to pick 4 different movements that use 4 different body areas, and stagger them; e.g. 

(after warmup)
•    Sets 1 & 3 Pushups,
•    Sets 2 & 4  Jack Knife Sit Ups
•    Sets 5 & 7 Squat and Jump w/arms to sky,
•    Sets 6 & 8 Using Dumb Bells, Lean & Row

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Want To Do More Sets? 
with 3 minute warmup this takes 23 minute total:
•    8 sets of one particular exercise,  rest 60 sec,
•    then 8 sets of 3 other exercises – with a 60 sec rest between each of the sets of 8.

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Other Exercises that can be used Tabata – style:

•    Lunges of all kinds
•    Situps of all kinds
•    Weight lifting (light weights always using good form, because they must be done at fast, high intensity pace)
•    Jumping Rope
•    Swimming
•    Stationary bicycle (just stop pedaling at the rests)

NOTES:
•    The 20/10 cycle is important, and also doing the max you can in each. 
•    It's a good idea to journal how many reps you were able to do on the last (8th set), and watch it improve with time.  Example, push ups- you might be able to do 20 or so on set one, but by the 8th it might be 6.  That 6 might improve to 10 or more with time.  That's an important indicator, plus you'll feel great.

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posted by Judy Rodman @ 5:57 AM  

5 Comments :

  • At September 11, 2013 at 4:27 PM , Anonymous Salem Jones - "One Soul Thrust" said...

    Tabata?!? ROCKS.
    Have used it as part of my workouts and it’s fabulous. But you have to sprint it like there’s a tiger chasing you…LOL

    Another one when you have more time- 6 sets of 30 second tiger sprints w/3-4 mins moving rest in between.

    A tiger sprint: go "like a tiger is chasing you" :)I call that a tiger sprint. And it's that- like the world is ending- that's the way to make those kinds of HIIT's work for you, otherwise the law of diminishing retuns kicks in.(HIIT=High Intensity Interval Training) Those babies burn fat like nothing else can, when properly done.
    Xo Salem

     

  • At September 11, 2013 at 4:28 PM , Anonymous Leigh Ann said...

    Interesting. I've never heard of this style of working out. Sounds like a fun and challenging technique to try.

     

  • At September 11, 2013 at 6:56 PM , Blogger Judy Rodman said...

    I really am loving it... amazed at the difference it's making in my energy level already!

     

  • At September 11, 2013 at 6:58 PM , Anonymous Lance Robbins DC said...

    The Tabata protocol is awesome! I use it with clients all the time and you r right, you can use any exercise movement you want doing as little as 1 up to 4/5 tabatas in a row. The protocol has been largely popularized by Crossfit.

    Another great protocol is the AMRAP (As Many Rounds As Possible) protocol. It's wear you select couple exercises to do with a set amount of reps and then you blow through as many rounds as possible in a set amount of time. For example:
    12 minute AMRAP-
    5 push ups
    10 sit ups
    15 squats

    So in the above example you would do 5 push ups, 10 sit ups, and 15 squats and then you would repeat that sequence for as many rounds as you could for 12 minutes.

    I think it's great you are implementing these new exercises! Congrats!

    Lance Robbins DC

    Robbins Family Chiropractic
    Chirolates

     

  • At September 11, 2013 at 7:00 PM , Blogger Judy Rodman said...

    To my readers, Dr. Robbins is my nephew. He is also a brilliant chiropractor and has some great videos for stretches and core training. http://drlancerobbins.com/

     

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