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4 Minute Fitness with the Tabata Method

Would you believe it if someone told you that in just four minutes you would not only improve your fitness level, you would also burn more calories per minute than running ten miles an hour, plus increase your metabolism 30 minutes post workout? According to researcher Dr. Michele Olson, aka, the Exercise Doctor, it’s true! It’s been backed up by numerous research studies, and it’s called the Tabata Training Method.

“This particular style of interval training has profound effects even on short-term, post-exercise metabolism,” has explained Olson. “It would take five times the amount of typical cardio exercise, like a twenty-minute brisk walk, to shed the same number of calories that result from a four-minute Tabata.”

kettlebells

Tabata is an interval training workout designed to push you to your anaerobic threshold for 20 seconds, with a 10 second recovery break, for a total of four minutes. Designed by Izumi Tabata, a Japanese trainer of athletes, the Tabata method seems to be a major breakthrough in fitness training programs. However, it should be practiced with caution.
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4 out of 5 Americans Aren’t Getting Enough Exercise

exercise

  • A new report report from the Centers for Disease Control and Prevention indicates that roughly 20 percent of U.S. adults are getting the recommended amount of exercise.
  • According to MedicalNewsToday.com, most Americans are falling short in the area of strength training. Research revealed only one in five U.S. adults is meeting the requirements for both aerobic and muscle-strengthening components of the physical activity guideline issued by the federal government.
  • Research was based on a phone survey of adults aged 18 and older issued by state health departments.
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Small Goals Keep Jennifer’s True Weight Loss Story on Track

The most recent goal Jennifer had in her weight loss journey was to get down to the weight printed on her driver’s license. In the past month, she accomplished that. She’s now three pounds under her license weight and says “I really need to go get a new driver’s license.”

She’s doing a lot of things right in her weight loss, which we’ve been following since summer. For one, she’s not on a diet. She’s establishing healthy habits that are helping her achieve one goal at a time (which is one of the healthiest habits of all when losing weight). Setting small, manageable goals helps you enjoy achievement all along the way, rather than feeling like you’re pursuing something that, for many, will takes months and even years to achieve.

Since the start of her journey in February of this year, Jennifer is down a total of 44 pounds, currently weighing in at 257 pounds. She’s down from a size 26 to a size 22 and has bought a few new clothes. She admits to still ordering things online, but is pleased with how they definitely fit when they arrive.

She’s also celebrating what she called a breakthrough this past month. “I did spiderman planks!,” Jennifer bragged. “It’s a big deal to me!” She talked about not being able to do them at all before and now she can hold one for 20 seconds.
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Stay in Shape While Recovering From an Injury

By Elizabeth Magill

Dealing with an injury that requires rest–no matter for how long–can seem like an eternity.  If you’re fitness-conscious as well, you’ll be concerned about staying in shape during your recovery. According to the International Association of Athletics Federations you can do it by focusing on strength, balance, flexibility, and endurance during your downtime.

Here are 10 tips to help you stay fit while recovering.

1. Start with R.I.C.E.

If your injury is sports-related, a sprain, strain, knee injury, fracture, dislocation, or an injury of the Achilles tendon, treatment should begin with the R.I.C.E. method, an acronym for rest, ice, compression and elevation. R.I.C.E helps to reduce swelling and relieve pain, especially during the early phase of the injury. The R.I.C.E. treatment also helps your injury heal faster, enabling you to get back to your previous fitness regime more quickly.

2. Communicate with your doctor

Whatever exercise you do, do it under your doctor’s supervision. Your physician will keep you apprised of what you’re ready for, and what you need to hold off on, so that you don’t re-injure yourself.

3. Listen to your body

In addition to listening to your doctor, listen to your body. It will let you know when you’re exercising too much or pushing too hard. Overdoing it can hinder your ability to stay in shape while recovering from an injury.
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Drums Alive: Burn Calories to the Beat

When former professional dancer Carrie Ekins’ body was sidelined to due hip surgery and a wheel chair, her creativity kept flowing. Being restricted to arm and hand exercises only, Ekins randomly began hitting boxes in her basement. This odd development has lead to a new workout trend, Drums Alive.

Eventually Ekins grew strong enough to stand once more and moved from basement boxes to exercise balls, drum sticks, and a variety of upbeat music. Drums Alive was created and found to be more than just a a workout for fitness. Hitting the exercise balls produces immediate stress relief for starters. However, the seemingly primitive routines can also improve coordination. As drumming engages both the left and the right hemispheres of the brain, coordination can be boosted. And finally, current studies have noted that drumming can contribute to increased immune functions along with improved moods and creativity. That’s a lot of punch for one workout session.


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