88. New Exercise Protocol

I'm a member of the "I knit and I'm fit" group in Ravelry, so I talk about fitness once in a while in the blog. Thanks to Ms. KnitFit, I recently learned of the Tabata protocol. I latched onto it like a tick to a dog's ear, and I've got one word for you:

eFFEC-TIVE!

Here's another short article about it, and you can spend hours reading about it and watching YouTube videos of people using the protocol for various exercises, which is a pretty good idea to grasp the concept and get inspired.  And then just get out and do it! 

The first time I tried to incorporate it into my exercise routine, I tried it on the elliptical machine.  I did the first two sets and thought, "Oh, that's not so hard.  This is totally doable.  What's the big deal?" 

Then I did the third set. 

And I barely made it through the fourth set. 

And on the fifth set, my lungs started to burn. 

And that's as far as I got that day. I am mindful of the fact that I am only a few months short of one year less than half a century (follow that?) and I do monitor my heart rate in my workouts.  At that point in the workout, my heart rate was in the what-could-be-considered dangerous range, and I didn't want to push it farther than that.

I continued my workout, finishing my 35 mins. on the elliptical at a normal pace. letting my heart rate get back to a good cardiovascular workout range.  Then I did my weight work, and I finished the day by trying some more Tabata with the jump rope.  Once again, four sets was all I was able to complete.

That's the way I'm doing it -- I'm doing bits of Tabata-style exercises interspersed with what was my regular routine.

Then I took a couple or three days off, and I went back to the gym.  This time I repeated the process.  I tried more on the elliptical.  I was able to complete six sets. Later, I did some pushups using the protocol. I was able to complete three sets. I tried it with full assist (the equivalent of my entire body weight on the stack) of the chin-up assist machine. That means that in effect, I was lifting no weight, just going through the motions.  The machine was assisting me to the full extent of my body weight (does that make sense?).  I started to feel lightheaded, so I stopped.  Then I did Tabata squats. (<---link to a video of women doing Tabata squats. Please note that one of them has a newborn!)

[edited to add, with tongue planted firmly in cheek:]  To respond to the outcry that I might wreck the knees of all the knitters in the kingdom who follow me like I'm the pied piper and do their squats like the women above, here is a video of women doing them in a much better knee-protective form. Although my understanding from all the reading I've been doing lately is that the old 90-degree rule is controversial and may not necessarily BE the best form. I do, however, adhere to it myself, except when I'm doing Bikram, and then all bets are off. And please note:  Although the woman on the left looks very hot and sexy, and is doing the exercise in the right way, it appears she is chewing gum.  Please do not chew gum while doing vigorous exercise like that, or you might have to have Eddie Izzard perform the Heimlich Maneuver on you.  Hmmmm.  Have I covered all the bases now?  Have I?  :D

Don't be too intimidated.  It doesn't have to be done as vigorously and as fast as in that video, and it doesn't have to be squats -- just as hard as you can do it within your own fitness range. If all you can do this week is Tabata television-clicker-lifting or beer-can-lifting, or Tabata strolling, hey, it's a start.  Maybe next week you could move up to Tabata sitting-in and getting-up-from the La-Z-Boy.  It's all progress!

The idea is 20 seconds on, as hard as you can; 10 seconds rest; repeat this sequence ideally 8 times. 

I am able to push myself as hard as depicted in the video, but I was only able to do three sets the first time. Then I collapsed on the weight incline bench for a while, with people looking at me and probably wondering if they should call 911 (not really -- they looked at me with amused understanding). Then I went home. When you read people in these articles saying you'll think you never knew 20 seconds could be so long, they know of what they speak. But it's changed up my workouts to help make them more fun and interesting, and I think the results are already showing. Except for the fact that I felt like I hit a wall with exhaustion yesterday, I feel at least five years younger after just that first week, and I can't wait for the next one. I'm excited to try it with the bike outdoors, when and if the snow ever melts and the mud ever dries up.

There has also been a bit of time for knitting on the lovely Koigu sock:

And lovely it is.  This colorway is sweet!  I am totally in love with this sock. I was working on it while at a doctor's appointment yesterday, and the nurse and doc were both oohing and ahhing over it (and my Noro striped scarf, too, by the way. I almost thought the doctor was going to put it around her neck and walk away with it.) 

They were even savvy enough to notice the picot cast-on.  This is a fairly small sock, because it was intended for me and I have smallish feet.  So now I think I'm going to give it to the doctor. She is a teeny person, and she wears Birkenstocks and socks all the time.  I think she is the perfect recipient for these, and it makes it all the more fun to finish them. Now I can't wait! 

I got most of the way through the short-row heel last night and realized I had screwed up the count so they were uneven (this happens to me with every short-row heel!), so I had to rip it back to the beginning of the heel.  So, a small setback. But because I'm excited about giving these to someone who clearly appreciates the handknits, I'm really motivated to finish them.

Comments

[Kristen]

I needed to lie down after just watching the squats clip. ;)

[Lisa]

I love reading your blog. It completely makes my day. You have such a turn of phrase! :) (The granny delurker is very scary, by the way.)

[Lisa in Georgia]

O.K., you are actually inspiring me to get up off my arse and get moving!

[Nora]

I'm loving that sock - it is so much more fun when you're knitting for a surprise gift, isn't it?

The Tabata thing is very interesting. I hadn't heard of it, but as a runner, I know all about fartleks (no, it's NOT what you think!!) even though I don't always do them like I should. Same concept, I think.

[Laurie]

I love the idea, and it makes perfect sense. I'm going to try it. But not the squats the way they are doing them. The lady in the middle is nuts. She is squatting below 90 degrees, and all have their knees in front of their ankles. All I can see is chondromalacia patella in their futures. There is nothing that can be done for that medically other than pain killers (nonsteroidal antiinflammatories), and they don't do knee replacements for that problem.

[Joy]

Yummy sock - perfect with Birks ;)

[Roxie]

I am so delighted that you are blogging daily! You might not have shared this with us otherwise. Thanks!!

[(formerly) no-blog-rachel]

I hadn't heard of Tabata but wow - I'm going to have to give that a shot!

[Julie]

Tabata? Not so much when you're one month and 3 years short of a half century plus 10. And creaky. Those squats looked killer and my knees hurt just watching. Also, when I do short row heels and I lose count I don't rip, I adjust to actual (my favorite accounting term).

[Carol]

Thanks! This is right up my alley!

[KellyS]

I'm with Laurie and Julie--those squats are NOT safe for your knees. To do them, you cannot go past the 90 or you risk serious ligamental and patellar injury. The routine of the quick-paced workout should also only be done by those who are able to monitor their heart rate, and are healthy enough to push their workout to these limits.

I'm only putting this out there, as I know how many peeps love you and your blog, but should be aware of working out within healthy, safe guidelines. Too many people want the quick-fix, and this type of workout is not for those new to the concept. I'm just a lowly massage therapist, but in 4 years of working for a chiro, I have seen some people jump the gun to try to force their reluctant bodies into shape quickly and suffer long-term damage because of a few weeks' poor training.

For you, tis teh awesome, o healthy goddess of the knit!

[sandy]

You are my hero. Don't try to wiggle out of it. You're stuck with the title.

[sandy]

Yes, but can I put gum on my knees while doing sensible knee bends? Can I? Please??
xoxoox

[jessica~]

Oh, yeaaaaaaaaah.... Tabataaaaaaaaa. I'm totally pumped - can you tell? The squats and burpee Tabata sets are in my next months regimen. Oh, wait.... next month is like... tomorrow. *gulp*

I did Tabata sets of sit-ups this past week - it's hard to get your heart rate up high with sit-ups but it still burned a high number of calories for 4 minutes. My heart rate was elevated but not anaerobic. Then I did Tabata sets of jumping jacks (um, high impact is not for me) and my heart rate was way high, like you said. My knees didn't like it so I'll stick to burpees, football runs and squats. I didn't have a timer so I used 8 pencils and everytime I finished a set I'd toss down a pencil. (I can't keep track of 20/10 seconds AND the number of sets!)

[TMK]

Norma: I love tabatas. I'm pretty sure I mentioned them to you a few weeks ago because I really think they work. Try tabata pushups sometime or my favorite, bench press tabatas with the 45# bar. By the end of round 8 you'll swear the bar weighs 150 pounds! ;-) TMK

[Becca]

My cardio workout is me and my step in front of the TV. Just up and down, repeat. I can't wait to try this Tabata business with the step. I have a feeling 20 seconds is going to feel quite long.

What the heck are burpees? I thought that was the seed company.

Those socks + Birks = perfect.

[Anne]

Ok - I don't want to be too much of a weenie, but it sort of looks like posting a trot. Only you don't get the rest period. :)

Your doc noticed picot edging? Damn. Keep that one - she obviously has good clinical observation skills.

[anne]

i've used this type of training on my bicycle, both indoors (where i ride in on a resistance stand, not around the living room or anything) and out, and it really works well; i notice that i improve a lot faster when i use it, and it's great for getting past those plateaus that i seem to get stuck on sometimes. it has the added bonus of killing the boredom of long sessions at a continuous pace, or sessions where the intensity increases more slowly. i do those kind of workouts too, but i look forward to the variety the interval workouts add.

[Sarah]

This sounds like a nifty thing to try. I am not sure if it fits right with my current fitness plan, but it might be nice for the next round. I need to change it up from time to time.

[isela]

Awesome work Norma. You have again inspired me to incorporate something new into my workout routine. I will try this out and report.

[Sarahfish]

Hmm. Haven't heard of Tabata, but it reminds me of some of the sets I used to do when I was seriously training. I bet that would be a really effective trick for getting synchro swimmers fit for routines! And perhaps getting this synchro swimmer/coach back into better shape... ;)

[Paula]

Have you tried doing your short row heel on 60% of the stitches instead of 50%? Lucy Neatby recommends this and it seemed to work on the one short row heel (garter stitch by the way) that I have made.