Using Tabata Intervals and Kettlebells

I have never been a fan of long cardio training, maybe I lack the necessary mental fortitude for it. Last fall I ran my first half marathon in 1:51.46. I know that speed won’t win any sponsorships, but I am proud of my time for someone that gets bored after 20 minutes of cardio. Training for the half marathon does require actual running, but during my training I learned another reason to loath cardio. Half way into my marathon training I developed iliotibial band syndrome, which feels like a knife is stabbing in the side of your knee with each step. I had already committed to the half marathon and my stubbornness would not let me drop out. Advil, ice baths, and foam rolling were not enough to control the ITBS so I had to find another way to up the cardio without over working my knees. That is when I discovered Tabata Intervals, named after Dr. Izumi Tabata

ABSTRACT
Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.

Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.
View Abstract at Pubmed.gov

I have been training with kettlebells for several years, but I needed a way to overcome my lacking the fortitude to bang out swing/clean/snatch for an extend period of time. Determination and concentration are virtues I am working to develop. Combining Tabata Intervals with kettlebells allowed me to keep my focus through multiple rounds.

Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes). Although Dr. Tabata used a mechanically braked cycle ergometer, I paired it with variations of kettlebell swings and cleans.

Sample Workout Interval

• Two handed swings
• One handed swings
• High Pull
• One handed Cleans

This workout will consist of 4 separate Tabata Intervals, each consisting of 4 minutes. The total workout will last 16 minutes. Depending on where you are at with your training you can add/subtract intervals or increase/decrease the weight of the kettlebell. For light days I use the 16 kg bell and for my serious cardio days I use the 24 kg bell. A bonus side effect I found from combining Tabata Intervals with kettlebells was the increased fat burning. Studies keep showing that interval training can be more effective at fat loss than low intensity, continuous cardio. Tabata Intervals give you that increased metabolic rate long after you are done working out. Give it a try and let me know how it works for you!

The Joys of Holy Basil, an Adaptogenic Herb!

There are a number of adaptogenic herbs that I love to use. Adaptogenic herbs help the body to deal with and respond to stress. I choose the herb based on the type of stress as you never know what life is going to throw at you. I primarily use Holy Basil when I am struggling with emotional stress. It is awesome as a tea after a long day. Holy basil (Ocimum sanctum) is the English translation of an herb from India, where it is known as tulsi (Incomparable one in Sanskrit). I have used oil extracts, capsules containing dried tulsi, tincture, brewed tea, and grown my own plants. You can purchase the seeds here if you want to grow tulsi (I have had great luck with the Krishna and Rama varieties). Tulsi is an important herb in Ayurvedic medicine and has significance in the Hindu religion. The “Rasayana” of tulsi gives the human body what it needs for perfect health and aids on the journey to enlightenment. You can see it growing around Hindu temples in India. It looks similar to culinary basil, but has a spicier flavor like cloves.

Tulsi has been suggested to possess the following properties:

• Adaptogenic


• Analgesic


• Antidiabetic


• Anticancer


• Antifertility


• Antifungal and antimicrobial


• Cardioprotective


• Respiratory benefit

Tulsi has been used for thousands of years as a premier healing herb in Ayurveda, but it has only started to gain clinical data in the last few decades to support the benefits. Go to http://www.pubmed.gov/ and search Ocimum Sanctum and you will see that the growing clinical data is supporting the listed above uses. The studies are starting to establish a scientific basis for the therapeutic benefits of tulsi. If you want to get more specific in searching for the benefits of tulsi most of the above properties come from the Eugenol in tulsi, but it also contains uroslic acid, and rosmarinic acid.

I have found great benefit in using holy basil. You won't go wrong adding it to a stress management routine. I have primarily benefited from using holy basil to give me emotional endurance. Go buy some tea and join me in enjoying a cup of fresh brewed tulsi tea!

How do we find healthy fats? Read: "Fats That Heal, Fats that Kill"

I recently read Udo Erasmus’s book “Fats That Heal, Fats That Kill” and it opened my eyes to the truths and lies about fats. Udo Erasmus’s book contains a wealth of information, but can seem a little heavy on the molecular structure of fats. I strongly recommend this book to anyone interested in learning how to provide the essential fats necessary for optimal health. What follows is a high-level take away from the book.

We as Americans have been sold on the false idea that fats are bad for us. It comes from the fact that we use harmful fats in our western cooking. We love our baked goods. The oil starts out healthy but is then hydrogenated to add shelf life to products. The other danger is frying which changes the structure of the fat making it toxic. These fats are bad for our bodies and add validity to the misconception that fats are harmful. However, this idea causes us to miss out on the essential fats necessary for proper body functioning.

The two primary essential fatty acids (EFA) are alpha-linolenic acid (omega-3) and linoleic acid (omega-6). The body needs a balance of both omega-3 and omega-6. In our American diet we need to lower the amount of omega-6 and up the intake of omega-3.

The body needs EFAs for the following processes:

• Formation of healthy cell membranes
  
• Proper development and functioning of the brain and nervous system
  
• Proper thyroid and adrenal activity
  
• Hormone production
  
• Regulation of blood pressure, liver function, immune and inflammatory responses
  
• Regulation of blood clotting: Omega-6 FAs encourage blood clot formation, whereas Omega-3 oil reduces clotting. The ideal is to achieve a balance between omega-6 and omega-3 FAs
  
• Crucial for the transport and breakdown of cholesterol
  
• Support healthy skin and hair

Follow this link for a list of EFA deficiencies.

The book boils down to one main point that using EFAs is required for all the cells and tissues of the body to function normally. The added bonus is that EFAs can reverse degenerative conditions. Again, “Fats That Heal, Fats That Kill” is a great book on learning about healthy and harmful fats. The book lays out how the different types of fat function within the body, deficiencies, and the recommended amounts for optimal health.

Check it out!