It is the first day of March 2019 and here in Montana the ground is still covered in a solid white blanket. For skiers and snowboarders who exercise outside, this is a good thing. Alternatively, those without a snow sport hobby may be feeling in a bit of a workout rut from being stuck inside. We are here to help! For my followers who have not yet made it in for classes, let me say that aerial classes are guaranteed to breathe new life into your workouts! There is a reason aerialists are so fit and it is NOT because we work our butts off...it's simply because we like to play! With just a little work up front to learn some basic skills, every workout thereafter becomes playtime!
And for those of you looking to cross train, let me introduce you to Tabata training. Tabata training is a HIIT (high intensity interval training) format that involves a period of high intensity activity (typically 20 seconds) followed by a period of rest (typically 10 seconds), in rounds of 8. This training format can be applied to any type of exercise, from standard weight training (squats or pushups) to cardio (jump jacks or mountain climbers), to conditioning for acrobatics. The key to Tabata is that the exercise phase is "HIGH INTENSITY," so don't just work...WORK HARD!
I love to add variety into my workouts by hopping on a treadmill with a Tabata playlist playing on my headphones. The cues in the music will guide you through when you should be working and when you should be resting (on the treadmill, I rest by standing on the edges of the treadmill while the track is still running).
A couple of words of precaution:
· If you utilize the treadmill, be careful getting on and off the track!
· Incorporate rest days and don't over train! Rest days are an important part of the strength building process when you give your muscles a chance to heal and recover. If you are constantly breaking down muscle fiber by training every day, you are missing a very important part of the strength building formula. I use Tabata only about twice per week.
· And lastly, please remember that this and any exercise program should be started after checking with your doc (especially if you have a history of heart disease and/or type 1 or type 2 diabetes).
Favorite Tabata tracks:
I like to move it: https://www.youtube.com/watch?v=4mXlKYuMc7U
I took a pill in Ibiza: https://www.youtube.com/watch?v=4dy1JmIKuGk
As always, let me know if you have questions on getting started. Also feel free to give me a shout if you are interested in checking out HIIT in a class format. I teach month-long sessions, and would be honored to hold space for you. XOXO, Mindy
Article by Mindy Cochran. Mindy is a practitioner, teacher, and performer of aerial silks, aerial hammock, and aerial hoop; as well as a health columnist for Montana Woman Magazine. Her column shares expertise for elevating health & wellness that she has acquired through her certifications as a personal trainer, nutrition coach and life coach. To connect with Mindy on Instagram, please visit: www.instagram.com/aerial.mindy; or visit her Linktree here.
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