CK Fitness & Therapy

06/05/2017

Darkness into light

04/05/2017

Morning circuit done. 6am

26/04/2017

😂😂😂

26/04/2017

TABATA TRAINING
WHO? WHAT? WHY? HOW? TABATA

Tabata was invented by Dr. Izumi Tabata a Japanese Physician and researcher. Tabata is a form of High intensity interval training (HIIT) Using a 20/10 interval. This means 20 seconds of maximum work followed by a 10 second rest repeated 8 times. Adding up to a total 4 minute workout.
Dr. Tabata used this form of interval training in his research and studied the results. The results showed an increase in both Aerobic and Anaerobic fitness levels. The participant’s anaerobic fitness increased by 28%.

Benefits of Tabata training.
- Improves cardiovascular fitness
- Improves Core strength
- Enhances Muscular strength and Tone
- Boost Metabolism
- Burns fat
- Improves Lactate threshold
- Builds muscle

How to do a Tabata Workout.
The 20/10 split. The 20 seconds of work must be done with maximum intensity in order to get the full benefit. Followed by a 10 second rest. The exercises that you use in your workout must be complex and compound movements, meaning that you use multiple muscle groups in each exercise.

Suitable exercises for Tabata.
-Squats
-Push-ups
-Burpees
-Box jumps
-Pull ups
-Shoulder press
-Sprints
-Sit-ups
-Deadlifts
-Bench press
-Kettlebell Swings
-Plank
-Mountain climbers
-Spin bike
-Assault bike
Sample Tabata Workout
20/10 8 sets
1. Push-ups
2. Squats
3. Burpees
4. Kettlebell swings
Repeat again
Repeat this Workout 4 times with minimal rest.

15/04/2017

Saturday walk in Ballyseedy woods.

11/04/2017

10/04/2017

Benefits of weight training... Great read!! 💪💪

Six months ago I was having a middle aged meltdown.

10/04/2017

I HIIT MONDAYS. If you are good with your food and training throughout the week but then go astray on the weekends then it can set you up for a bad Monday morning (as if Mondays weren't bad enough). The lack of movement and sh*te food at the weekend can make you feel groggy and Sluggish on Monday. Try starting your Monday with some form of High intensity interval training (5-10mins will do). It will fire up your metabolism and clear your head for the rest of the day, setting you up for a better week.

07/04/2017

Benefits of lemon water. 🍋🍋

04/04/2017

A different way to enjoy sweet potatoes.

02/04/2017

Sunday adventures! 4 counties, Ballybunion beach, Round tower, St. Batts well and Kilnaughtin

31/03/2017

Some really good points in this article, especially points 5 and 9.