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TABATA BOOTCAMP

August 14, 2016

There are countless workout styles you've probably heard about over the years, and all of them are meant to help you reach your fitness goals. You may want to increase strength, lose weight, improve flexibility or build muscle. Whatever yours goals are, most exercise programs can help you reach them, as long as you stick to the plan. If you're looking for a new program to add to your routine, you may want to give Tabata Bootcamp a try. Tabata training is a high-intensity interval training (HIIT) workout, featuring exercises that have 40/30/20 second strength intervals for lower body, upper body and core. Your intensity level varies from hard, harder to hardest for each time slot respectively. There are two or three traditional Tabata 20/10 intervals mixed in with the 40/30/20 timing. And the beauty of it all is that you can work at your own fitness level. The Tabata Boot camp program gives you a lot of modifications.

Now to understand why Tabata training actually works let peek into the history of this type of training. How it all started? Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent. In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

So if you want to Blast more fat but work out less: It may sound like a bogus claim to attract people, but dozens of scientific studies support the timesaving, calorie-zapping benefits of quickie workouts known as high-intensity interval training (HIIT) and Tabata bootcamp is a perfect example of this type of training.

There's good reason why HIIT is one of the hottest workouts around: Its format - brief bouts of hard exercise paired with easier activity for recovery - burns off more calories per minute than doing a longer workout at a continuously moderate pace. And researchers at the University of Guelph found that women who trained with high-intensity intervals for two weeks increased their bodies' capacity to burn fat while they exercised. HIIT also makes the heart grow stronger; a study from Medicine & Science in Sports & Exercise showed that high-intensity intervals may be better for improving cardiovascular fitness in healthy adults than moderate steady-state exercise.

What makes HIIT work so well? One factor is the type of muscle fibers used. Studies have found HIIT recruits large, powerful muscle fibers that otherwise lie dormant in everyday life or during moderate exercise ,that means you get defined muscles faster. And the benefits aren't all physical, either. HIIT can help you dodge de-motivating workout ruts. There are only so many ways to run for an hour on a treadmill, Interval training provides infinite variety, and it's fun.

Ready to give HIIT a try? With the right approach, practically anyone can benefit from this calorie-incinerating cardio workout. So dial in to your next Tabata Bootcamp class with me

10 reasons to SPIN into the New Year

Jan 10, 2016

You have set your new year’s resolutions right. Want to lose weight, gain energy and be stronger. But how do you get there? Have you ever thought of incorporating Spinning into your workout routine? I know most of you love hopping on your bicycle when it's nice outside, pedaling from one place to another and getting in some good exercise or you go to the GYM on the floor and do elliptical for 30 minutes or so and call it your cardio for the day. The thought of sitting on a stationary bike and sweating in a dark room for 45-minutes baffles you. What enjoyment could you possibly get out of that? And isn't it kind of girly? Don't be so quick to turn your nose up at Spinning® class.

I actually wasn’t fond of Spinning® myself when I started back in 2014, because I had heard wrong reviews about the class. It all changed when I went on vacation to Hawaii and tried a Spinning class at the resort, since I loved group exercise classes and that is what the resort was offering I decided to attend. Boy Oh Boy I fell in love with the class an hour later and attended spinning every single day during my vacation, I just couldn’t get enough of it. As I got accustomed to the training I realized it not only was a good cardio activity but it also gave significant muscle definition to my legs and that got me hooked.

From the instructors to the music to the constant change in lighting, good spin classes never seem to have a dull moment. The best comment from a class participant has been “I came tired, and left alive”. You're going to come and have an instructor who's giving 120 percent and that's contagious.

1. Fast calorie burn:

A 45 minute Spinning® Class can burn on average 500 calories. I have had participants in my 60 minute class burn as much as 850 calories, even at challenging levels other cardio equipment couldn’t burn that many calories in such a short time.

2. Cardiovascular endurance:

If you opt for regular spinning classes, you will build increased cardio endurance. This is beneficial, especially if you feel weaker and start panting even after an insignificant effort, such as climbing a flight of stairs. Interval training in a Spin class is anaerobic exercise, pulling energy from reserves and building up muscular endurance over an extended period of time. However it also comes with aerobic benefits. Spinning® Classes include both endurance and cardiovascular training. Heart health is an obvious benefit, as is lung capacity.

3. Follow your Pace:

If someone prefers to pedal a little slower they can’t fall behind the rest of the Class, and they won’t feel out of place for not knowing an Aerobics or Step Routine. No one knows what level anyone else is working at, and they are free to progress at their own pace.

4. Quick Workout:

Whenever I have asked someone especially men to come try my class, they are worried that spinning class will be boring and too long. In truth though in a Spinning Class, the challenge is constantly changing. As you work through each level you tend to lose track of time. Using language and visualization techniques, and captivating music Spinning® Instructors can create positive mental distraction and time passes like seconds.

5. Reduced Risk of Injury:

While running and jogging may present a high risk of injury, a spinning class is less likely to cause any injuries. However, it's recommended to stretch prior to the class, so that you don't pull any muscles.Spinning keeps the pressure off your knees and feet. You are able to work out hard on a Spinner® Bike without hurting your knees and feet. It is also a good workout for those who cannot use the treadmill or elliptical because of arthritis.

6. Defined Leg Muscles

It will not take long for your efforts on a Spinner bike to show up as weight loss, but there is another great benefit to Spinning. Spinning uses large muscle groups in your legs. It does not take long before your thighs, hamstrings, and calves begin to take shape. Three Spinning Classes a week will make a difference in the shapely appearance of your legs.

7. Raising Threshold level and increased energy

Your workout threshold level gets higher so that you can work longer at a harder effort level. The benefit is that once you reach a breaking point and work through it, you get the natural endorphin kick that most athletes enjoy. You feel better throughout the day following a Spinning Class and you have more energy. You are simply training your body to work more efficiently.

8. Great Core workout

I know you are thinking WHAT??? THAT’S NOT RIGHT. But no my friends it is. In addition to the major leg muscles worked during a Spinning® Class, the abdominal muscles get a workout, as well. When you are out of the saddle you get an upper body rhythm going that helps you with the legs movement. The movement from a slightly bent position and side to side works both the central abdominal muscles and those along the side of your abdomens. This is a technique known as rhythm release. You may not see immediate results of your abdominal work, but over time you will feel your entire body begin to tone up, including your abdominal.

9. Energy of a pack

It is amazing how you can feed off the energy of other riders when you begin to fatigue and start thinking you might want to quit. Working together, everyone who rides can reach their goals. You also get a chance to socialize at the end and beginning of the class, some of the best friends I know are from my spinning classes.

10. Build Your Mental Strength

Any type of exercise is known to relieve stress. However, a spinning class can be a more efficient stress reliever than most types of exercise. This is due to the fact that the workout is intensive and it is a class where you can meet people and socialize that’s how Spinning builds mental strength. The important thing in the Spinning class is that you carry through with your routine. Push through difficult times, work up the hill climbs and ride through the endurance training. Self-discipline of the mind gained from Spinning can be applied to all areas of life. It is most beneficial in areas of self-control and confidence. Spinning really does help to develop a positive, “can do” attitude.

Choosing to ride doesn't mean giving up all other exercise and trading in the barbell for spin shoes but adding cycling into your workout regimen a few times a week can only advance your fitness. To learn more and to see these benefits for yourself start getting involved today! And come and join me in a SPIN Class soon. My schedule is posted on the website. Thanks for Reading see you in a class close to you.

My Trip out west

Aug 25th, 2018

All I can think of right now is how different my experience has been in the last ten days, definitely different than what I had expected. I am writing this blog sitting in a Denver city Starbuck on the intersection of Blake and 16th street. My summer vacation with family this year brought me out west, to Yellowstone. On the way we decided to have a stay in Denver each way, as it avoided the long layovers at the airport. I have to say Denver has pleasantly surprised me. The Mile-high city has the charm of a university town and conveniences of a big metropolitan. The dining neighborhoods of Denver highlight a roster of restaurants representing global cuisines. I was super impressed by bicycling infrastructure of Denver something I wish Philadelphia and its suburbs should follow suit on. I truly enjoyed riding the city B-cycles down the cherry creek trail. At night the larimar square and 16th street light up to bring this historic area of the town to life.

Once we were done getting astonished by the big city scene of Denver we headed to the small town of Jackson hole. As soon as I stepped down from my airplane, the view of the majestic mountains of Grand Tetons blew me away. I knew I wanted to see this beauty in a special way so after doing some search on the internet, I came across the website of Teton mountain bike tours, which I booked for my family for next morning. It was my first time mountain biking but it was an adventure of a lifetime, that I will not forget. Our tour guide David took us through antelope flats and was very knowledgeable about the flora and fauna and history of the area. We learnt about early Mormon settlements in the region and admired the wildlife up-close, AKA saw the Pronghorn and Bison.

Our next stop was the town of West Yellowstone where we started off with a Creekside horseback ride through the woods. We enjoyed the serenity of the woods and the range of yesteryear. The ride made me feel like a real Cowgirl. Next, we rented the mountain bikes at old faithful inn and rode through the trails of the big volcano also known as Yellowstone park, we marveled at the parks 10,000 hydrothermal features—steamy vents, sulfurous mud pots, hot springs and the canyons. The biggest hot spring also called the grand prismatic was picturesque. I learnt that the beautiful color of these hot springs is due to the microscopic creatures that dwell in these springs and the ecosystem supports a broad diversity of microbes. The different rings of colors in the hot springs, are the rings of different bacteria, each group adapted to the conditions, such as temperature and pH of the spring. The next day we hiked through the Lamar valley where we discovered the safari of the west U.S and came within 25 feet of elks, bald eagles and bison. At night we experienced the cowboy culture first hand by watching the rodeo in west Yellowstone Montana.

I felt so lucky to vacation in the pristine natural beauty of Grand Teton mountains and Yellowstone country. Although I struggled to grasp the enormity of the landscape, I still got lost in the tranquility and serenity of this space. I never knew mountains could be so placid and calming. I had not imagined that this place would be a bucket list item for myself but it was definitely bucket list worthy. I had read before going once you go there you are hooked, I have to say that saying is true. I am looking forward to a lot more National park and National forest vacations, I can’t wait to saddle up on the horses to ride through the back country and mountain bike through the gravel of western mountains again. I think the environmentalist philosopher John Muir described the beauty of this place the best, “Thousands of tired, nerve-shaken, over-civilized people are beginning to find out that going to the mountains is going home; that wildness is a necessity; and that mountain parks and reservations are useful not only as fountains of timber and irrigating rivers, but as fountains of life.”

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