Why is it difficult to get in shape? Why is it even more difficult to stay in shape? Well, if you are a family man like me, your day begins with getting the kids ready for kindergarten and getting yourself ready for work. Exercise is practically out of the question in the morning, at least on weekdays, simply because there is no time. Of course, I could get out of bed an hour earlier at 4:40 am, but I’m pretty sure it’s a habit that I’ll eventually break.
The next opportunity to exercise occurs after we have picked up the kids from kindergarten around 5:30 p.m. Of course, there’s the matter of making dinner for the family, but I guess my wife and I can alternate doing that. so that at least one of us can get some exercise every other day. On the other hand, it is not so easy to take care of the children and at the same time cook dinner. It would be great if my wife could do that while I cook. Correct.
After dinner, there is a window of about 45 minutes before bedtime for the children. I think this time is well spent playing with them. If it’s my wife’s turn to put them to bed, then I can do my exercise. It ends at approximately 9pm. That leaves about an hour of child-free time with my wife for the marriage to flourish before it’s time for bed. Right now we are both quite exhausted and we just want to relax in front of the TV. It is not ideal.
Under these circumstances it is in fact, it is quite difficult to form and maintain a good exercise habit. Is there any way to avoid this? Yes! Let’s see the solution:
The exercise of saving the marriage is called Tabata intervals. It can be done with just about any exercise or combination thereof, but I’ll just show you what I do. After you’ve done whatever warm-up you want for two minutes, do the following:
- Do 20 seconds of maximum intensity high knee jumps.
- Rest for 10 seconds
- Do 20 seconds of maximum intensity burpees.
- Rest for 10 seconds
- Do 20 seconds of maximum intensity mountain climbers.
- Rest for 10 seconds
- Do 20 seconds of full-intensity jumping lunges.
- Rest for 10 seconds
- Repeat 1-8 one more time
- You’re done. Go take a shower. Then spend time with your partner.
This 4 minute workout is actually quite challenging and will definitely get your heart pumping and sweat flowing. Don’t be fooled by how little time you are working!
There is a scientific study that supports the effects of the Tabata protocol. It was conducted in 1997 by Dr. Izumi Tabata and his research colleagues at the National Institute of Fitness and Sports in Tokyo, Japan. I’ll skip the details of the study and head straight to the conclusion:
Four minutes of Tabata intervals can do more to increase aerobic and anaerobic capacity than one hour of resistance training!
The tabata regimen can be incorporated into your day no matter how busy you are. So, what are you waiting for? Try it! Best of luck!
Remember to consult a physician before beginning any exercise or diet program.
