Time to Tabata!

Are you strapped for time when working out?  If you answered yes, then Tabata Training is great for you.  Tabata Training was developed in Japan by Izumi Tabata.  It has been proven that it is 9 times more effective in fat loss than moderate intensity training.  Tabata is very high intensity and consists of 4 minute rounds.  You perform an exercise for 20 seconds as fast as you can trying to go to complete failure if possible.  You are then rewarded with a 10 second break.  You repeat this 7 more times to complete one round.  Since this  method is high intensity, the duration decreases.  Start with 2-3 rounds and increase to 5-6 as your fitness level increases.  Good luck!

The Importance of Strength Training for Women

Many women fear that if they lift weights that they will become bulky, but that simply is not possible.  Due to the low amount of testosterone in the female body, women simply do not have the genetic make-up naturally to build muscle like a man.  In fact, strength training is very important in bone health for women.  Lifting weights increases bone density and helps fight osteoporosis. 

If you are just starting out lifting weights use the weight machines in the gym.  This will help to keep you in the correct range of motion and decrease the possibility of injury.  Start with 2-3 sets of 8-12 reps.  Increase your reps to 12-15 in order to grow your muscle endurance.  It is important to keep increasing your weight week after to week to challenge yourself and limit the possiblity of hitting a plateau.

If you lift weights on a regular basis and are bored of the same routine try something new.  Plyometrics are a great way to increase strength and challenge the body.  Use plyometrics for HIIT Training (High Intensity Interval Training) and really give your body a boost.  I suggest finishing your weight section with a round plyometrics.  Try 3 sets of jump squats that last 20 seconds for a kick to your workout finale.