IS 16 Minutes A Day Enough?
HYPOTHESIS: ENGAGING IN KETTLEBELL FOCUSED TABATAS FOR A MONTH, WILL INCREASE LEAN BODY MASS, WHILE HELPING CARDIOVASCULAR ABILITY.
TEST: 4- 5 TABATAS FOCUSING ON 4 MOVEMENTS AS MANY DAYS AS POSSIBLE. Equipment in test will be the titan fitness adjustable competition kettlebell, mace, calisthenics, and other modalities, focusing on these movements.
THE SNATCH. A HIP HINGE COMPOUND MOVEMENT, TO ENCOURAGE FULL BODY ATHLETICISM.
THE CLEAN- THRUSTER. AN INTENSIVE FULL BODY COMPOUND MOVEMENT, ENDING IN FULL RANGE.
THE JERK/PUSH PRESS/ PRESS- STACKED CORE AND ABILITY OF OVERHEAD PRESSING MOVEMENT.
THE SQUAT.
CURRENT/STARTING METRICS.
WEIGHT-220 LBS/99.79KG.
SEDENTARY HEART RATE-60/56 BPM SELF RECORDED.
SEDENTARY BREATH HOLD-90 SECONDS.
NO DIET RESTRICTIONS- ONE BIG MEAL A DAY (Usually)
The American Heart Association recommends that adults 18 years or older should….
Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.- American Heart Association- April 18th, 2018.
Less than a quarter of adults and teens are meeting this guideline in the United States.
Children 3–17 years of age are recommended to get 60 minutes of activity PER DAY.
THE WHY
Here are some of the big wins: according to American Heart Association.
Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several types of cancer, and some complications of pregnancy
Better sleep, including improvements in insomnia and obstructive sleep apnea
Improved cognition, including memory, attention and processing speed
Less weight gain, obesity and related chronic health conditions
Better bone health and balance, with less risk of injury from falls
Fewer symptoms of depression and anxiety
Better quality of life and sense of overall well-being
When asked what was the biggest obstacle to achieving fitness goals, the generalized answer is time required.
What if the answer lies in short bouts of high activity exercise spread out throughout the day. This is what my hypothesis is testing. Instead of allocating hours of time to the gym daily, what if we utilize repetitious high intensity exercise throughout the day. Namely a Tabata training style.
Tabata involves 20 seconds of balls-to-the-wall effort followed by 10 seconds of rest (either pare down your effort or stop completely), repeated eight times for a total of four minutes. Every four-minute bout is one complete Tabata. The workout was originally developed by Dr. Izumi Tabata to train Olympic speedskaters, but it can seriously benefit your non-Olympian workout routine, too.
I completed 4 tabatas yesterday with my adjustable kettlebell at 58.9 LBS, and felt fatigued in my legs.
This may be due to a number of things but with the amount of squats movements with these exercises may be a contributing factor. I completed 4 more tabatas today, thus completing day 2 of the 28 days in February.
Please stay tuned, and like and subscribe.
Thank you!
