| How to Do a Tabata Workout Posted: 02 Jul 2017 05:00 PM PDT A Tabata workout is a 4-minute high-intensity interval training regimen. Tabata is broken up into eight 30-second sets. Each 30 second period is broken into 20 seconds of workout and 10 seconds of rest. By putting forth maximum effort, the Tabata workout is intended to get results very quickly. Ultimately, by starting with a basic Tabata workout, expanding your Tabata regimen, and incorporating Tabata into your exercise routine, you'll be able to improve your cardiovascular fitness. EditPracticing the Basics - Pick an exercise. Because Tabata is reliant on quickly repeating simple exercises with full exertion, you should pick those that are relatively easy and comfortable for you to do. And since Tabata moves so fast, you should choose exercises you are confident you can do with correct form so you don't injure yourself. Tabata was developed for use on stationary bicycles, and that is still the ideal way to Tabata. Other possible exercises include:[1]
- Cardio training exercises like: stationary cycling, using an elliptical, rowing machine, or doing jumping jacks.
- Basic training exercises like: squats, pull ups, crunches, push ups, jumps, or sit-ups.
- Exercise for 20 seconds. After choosing an exercise, you need to complete a set of intervals or repetitions of that exercise. Performing repetitions vigorously and repeatedly is the essence of Tabata.
- Put maximum effort and energy into completing your intervals. If you are cycling, begin pedaling as hard and fast as you possibly can.
- Each interval will take 20 seconds. Do as many reps as possible. For example, if you are completing jumping jacks, see how many jumping jacks you can do in 20 seconds. Make it your goal to beat your personal record.
- Rest for 10 seconds. After completing repetitions for 20 seconds, you will rest. Resting is important, as it gives your body time to recover from the strain of vigorous exercise.
- End your last repetition in the start pose of the exercise. For instance, if you chose crunches, make sure you stop exercises and start your 10 seconds of rest when you are in the down position.[2]
- Complete seven more sets. A complete Tabata workout (a circuit) is made up of eight sets. As a result, you'll need to complete all eight (exercising for 20 seconds and resting for 10 during each set) to finish your circuit.[3]
- As with your original set, make sure to exercise as vigorously as possible throughout the rest of the circuit.
- Circuits may be made up of a variety of exercises. For instance, you can pick one exercise, go back and forth between two different ones, or even do eight completely different exercises.
- Feel free to walk a few minutes after completing your circuit to cool down.
- Note the difference between Tabata and Tabata-style timing. Tabata training is a very specific and simple workout that requires you to give 100% of your energy, moving as fast as you can. This lends itself only to certain exercises. If, for instance, you want to incorporate weights into your Tabata workout, then it is no longer technically Tabata — this is because weightlifting requires you to move slower and with caution so you do not injure yourself. Another example is running, which requires time to accelerate and decelerate, which means you are not doing full-out exertion for the full 20 seconds. A combination of high speed and high intensity can easily lead to injury.
- There is nothing wrong with doing Tabata-style timing instead of traditional Tabata, but it's important to distinguish between the two. True Tabata training emphasizes total high-intensity work, as Tabata found that intensity was as (or perhaps even more) important as duration of exercise. Doing traditional Tabata with an inappropriate exercise (like resistance training with weights) could lead to serious injury.
- By the 6th or 7th interval, your muscles may be exhausted, which puts you at risk of injury if you are doing something like weight lifting or running on a treadmill. You will need to modify your level of intensity or range of motion when doing these exercises, which means it is not true Tabata.
- A stationary bike is ideal for Tabata, as there is no "ramp up" time as on a treadmill (you would lose 10 to 15 seconds to speed up and slow down a treadmill for your intervals), and because you are seated and stationary, you are unlikely to injure yourself.
- Tabata is named after Dr. Izumi Tabata, a Japanese physician and researcher who developed the workout. The athletes who participated his research were on stationary bikes, which allowed them to stop and start quickly.
EditExpanding Your Tabata Workout - Choose multiple exercises. After you've perfected a basic Tabata workout, you should consider a more advanced workout. By varying your workout, you'll challenge yourself and get more out of your Tabata experience Tabata should always be a challenge — if it is starting to get easy, then you need to change it up.
- Feel free to choose anywhere between two and eight different exercises.
- Think about picking exercises that work different muscle groups in different ways. For example, if you choose four different exercises, you might pick: mountain climbers, crunches, burpees, and squats.
- Plan your exercises carefully. Setting up any equipment before you begin will save you time as you move through your circuit. Consider where in the gym you will need to perform each exercise. For example, group all exercises that require the use of a piece of equipment or exercise mat. Remember, however, to also be considerate of other gym-goers: if you take the only pair of 25 pound dumbbells and then only use them for 20 seconds during your eight minute workout, you might make some enemies. If this is the case, use your 10-second cool down to return the weights so other can use them.
- Think about your position as you perform the exercise. For example, group all exercises that require you to stand up (like jumping jacks and pull ups). If your circuit includes situps, pushups, jumping jacks, and squats, make sure you do situps and pushups back-to-back, since you'll be on the floor for both.[4]
- Decide whether you want to alternate exercises. If you choose to do one type of exercise more than once, you need to decide if you want to do those sets back-to-back or alternate them with different types of exercises. When deciding this, consider:
- That completing multiple sets of the same exercise back-to-back may save you time. For instance, if you choose to do two sets of pushups in your circuit, by doing them back-to-back, you won't have to waste time getting in the same position again.
- That alternating exercises might be more interesting. For example, you may get bored doing multiple sets of crunches. You may find that it is more fun to instead alternate crunches with pushups, jumping jacks, and squats.
- That completing multiple sets of the same exercise might tire you out faster. For instance, if you do two sets of pushups first, you may wear yourself out and be unable to effectively complete two sets of pull ups or lifts later in the circuit.[5]
- Finish your circuit. By completing all of your chosen exercises and appropriate number of sets, you'll finish the circuit and conclude your Tabata workout.
- Make sure you complete eight sets. If it helps, write out or print your Tabata schedule so you can see it while completing a circuit. This way, you won't forget or repeat a set.
- Stay energized as you begin to wrap up your circuit. While you may be very tired by the 6th or 7th set, remind yourself that you are almost there. Try to view Tabata as a personal challenge that you want to win.
- It is okay if your circuit goes over 4 minutes. Over time, you'll be able to finish your circuit more efficiently.[6]
EditIncorporating Tabata into Your Fitness Routine - Keep time while you exercise. Timing and full-exertion are what make make a workout Tabata. You'll need to keep your time while you do reps, sets, and the whole circuit. Without keeping time, you won't be able to get the most out of Tabata.
- Use some sort of app to alert you when to switch sets.
- Place a clock prominently so you can see it while you work out.
- Use a traditional timer.[7]
- Create a Tabata schedule. Tabata should be part of a total comprehensive workout schedule. To do this, tailor your schedule to spread Tabata out and to pair it with other types of exercises.
- Start with Tabata once a week. This exercise works your heart up to or near its maximum capacity, and your heart (which is also a muscle) needs to rest and recover or you risk damage.
- After four to eight weeks of doing Tabata once weekly, you may want to increase to twice weekly. Any more than that is too much.
- Do cardio training on off days. For instance, run, swim, or cycle on Tuesday, Thursday, and Saturday.
- Consider doing some weight training on days you do Tabata. For instance, if you've designed a Tabata regimen that focuses on your core, plan to do some weight training that works out your upper body.[8]
- Manage your Tabata routine with an app. Mobile device apps will help you design routines, plan your week, and provide you with prompts on when to switch exercises during your circuit.
- Use the schedule function on apps to design and plan different circuits for each week.
- Many apps also have a way to include different types of exercise routines, like running or swimming, into your schedule. This way, you'll have a comprehensive view of your fitness activity for the week.
- Try apps designed specifically for Tabata like Tabata Pro or Tabata Trainer or apps designed for interval training like Bit Timer or HIIT Workout Timer.[9]
EditSources and Citations
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| How to Make Fourth of July Bald Eagle Treats Posted: 02 Jul 2017 09:00 AM PDT Cute, delicious, and easy to make, these bald eagle treats will be enjoyed at Fourth of July celebrations, or for any occasion where you'd like to make treats with a nature theme. EditIngredients - 1/4 cup white chocolate chips
- 6 marshmallows
- Finely shredded coconut
- 6 chocolate sandwich cookies
- 6 whole cashews
- Black decorator's gel
- Melt the chocolate. Place the chocolate into a bowl suitable for microwaving and melt the chocolate in the microwave.
- Stir it frequently as it melts to ensure an even consistency throughout.
- Once melted, remove from the microwave. Coat each marshmallow with the melted chocolate. They need to be thoroughly covered so that the coconut has something to stick to.
- Roll the marshmallows in the shredded coconut. Completely coat them in shredded coconut except for leave one end of each marshmallow, which should be left free of coconut.
- With the uncoated side facing up, place each coated marshmallow onto a chocolate sandwich cookie. Leave until the chocolate sets.
- Create a hole in the side of each marshmallow using a toothpick.
- Push a cashew into the hole. This becomes the eagle's beak.
- Add the eagle's eyes. Using the decorator gel, draw on two eagle eyes.
- Enjoy the bald eagle treats! Serve them together on a plate with other foods for the party.
EditThings You'll Need - Microwave proof bowl for melting chocolate
- Saucer or dish for shredded coconut
- Toothpick
- Serving plate
EditRelated wikiHows EditSources and Citations |
| How to Avoid Theft While Traveling Posted: 02 Jul 2017 01:00 AM PDT Traveling can be a memorable and eye-opening experience, but the experience can quickly take a bad turn if your belongings are stolen along the way. Losing your luggage, your passport, your cash, or an expensive camera or phone can be a stressful, scary, and unsettling situation. You can prevent theft during your travels by being a mindful and informed traveler and by securing your belongings at all times. If you research your destination ahead of time, purchase locks and secure luggage and backpacks, and know how to keep your belongings safe during the day, you can successfully protect yourself from theft. EditResearching Your Surroundings - Find out the crime rate at your destination. As you prepare for your trip, be sure to research what types of crimes occur at your destination. In many European cities, for example, pickpocketing is a problem, while some cities in South America and Asia may have issues with robberies. Be aware of what types of crime occur at your travel destination so you can stay safe and protect your belongings.
- Refer to your favorite travel guide, travel blog, or travel website to see what types of crimes occur in the city or country you are traveling to.
- Ask a friend or relative who has visited that country what their experience was like.
- Check to see if there are any travel warnings. Before you go on your trip, check your government's travel website to see if there are any alerts or travel warnings for that area. These alerts will let you know if there is an increase in crime, violence, theft, or civil unrest in that area.[1]
- Purchase theft insurance if your destination has a high robbery rate. Travel insurance is a worthwhile investment for every traveler. If your research indicates that the area you are visiting has a high theft or crime rate, make sure your policy has theft coverage. If you are traveling with expensive items like a camera, a computer, a tablet, or other costly items, theft insurance can help ensure that you will be able to replace these items if they are lost or stolen. Plus, it will give you peace of mind as you explore your destination.[2]
- The cost of travel insurance plans is determined by the length of your trip, your destination, and your age. It typically costs between 4% and 8% of your total trip cost.[3] You can receive a free quote online from a variety of insurance companies, including Global Travel Insurance, Travelex, and Travel Guard.[4]
EditSecuring Your Backpack and Luggage - Purchase pad locks, cable locks, and combination locks for your bags. Before you leave for your trip, make sure you are able to lock-up your luggage securely. Invest in some baggage locks that allow you to secure the zippers on your luggage or backpack, and buy a padlock so you can lock away your possessions in a locker if you are staying in a hostel or a dormitory setting. A thief will be less likely to go after a backpack or a piece of luggage that is secured with a lock.[5]
- Buy an anti-theft backpack. If you are planning on carrying a backpack during the daytime, consider investing in an anti-theft backpack. These backpacks come equipped with tricky locks and zipper clips, making it difficult for a pickpocket to quickly and easily unzip your backpack. Anti-theft backpacks are often reinforced with a wire or plastic mesh within the material, making it difficult for someone to slash open the bottom with a pocket knife.[6]
- Many brands, such as PacSafe and Travelon, sell anti-theft backpacks. These backpacks can cost between $60 and $250 dollars and can be purchased online or at sporting goods stores and recreational shops.
- Cover your backpack with a waterproof sack for extra security. If you are traveling overnight on a train or a bus, secure your backpack with a waterproof bag or sack. The sack will not only protect your bag from water or moisture, but it will also cover up all the pockets, zippers, and straps, making it more difficult to access the items inside.
- Waterproof bags and sacks can be purchased online or at a local sporting goods store or a recreational shop. They can cost between $10 to $100, depending on the brand and size.[7]
- Be mindful of your belongings while in crowds. In crowded and popular areas, like the Roman Coliseum or the Parthenon in Athens, pickpockets may be wandering around hoping to snatch something from an unsuspecting tourist in the crowd. If you are visiting a crowded landmark, are on a packed bus, or are standing on a busy metro station platform, make sure your belongings are safe and secure. Be alert and aware of what is going on around you at all times.[8]
- Keep your backpack or purse in front of you when in a crowd. If it is left on your back or is dangling from your arm, someone can swiftly grab it or reach in and snatch your wallet.
- Make sure that all zippers are secure and each flap is completely closed. Do not leave your purse or backpack open.
EditKeeping Your Personal Items Safe When Exploring - Lock important items in the hotel safe. Many hotels have a safe within your personal room. If there is a safe in your room, store your passport, some credit cards, and cash inside when you are out for the day. This will help ensure the safety of your most important items. Plus, if you do lose some of your cash, a credit card, or your purse or backpack during the day, you will have a secure stash back at your accommodation.
- Make photocopies of your passport or ID. Photocopy your ID and passport and keep the copies in a secure place. Give one to a friend or relative at home, and keep another with you while you travel. If you do lose your ID or passport while traveling, having copies will help make it easier for you to obtain a new one.[9]
- Split your cash while out for the day. Never keep all of your money in one place. If all of your cash is located in your backpack or purse and someone swipes either item, you will lose everything. Keep some of your money in your purse or backpack, but also store some of it in a secure pocket, a money belt, an inside jacket pocket, or in your shoe.
- Use a dummy wallet. Keep a second, cheap wallet in your pocket while traveling. Keep a small amount of cash in the dummy wallet and fill it with old membership cards or loyalty cards. If someone tries to rob you, hand over the dummy wallet. The thief will look inside and see some bills and cards that appear to be credit cards. They will make off with the fake wallet, and your real wallet with be safe with you.[10]
- Secure your camera with a wrist strap. Keep your camera safe by attaching it to a wrist strap. While taking photos and exploring new scenery, it is easy to get caught up in the moment and to lose sight of what is happening around you. If your camera is secured at your wrist, a thief will be less likely to grab your camera out of your hand.
EditSources and Citations
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