I'm at Level 1

[sajite]

Congrats for the program you've desgined. It makes A LOT of sense to me and offers an escalable progression. And as I like starting thing from the begining I've decide to follow it. (well, that and the fact that I'm not at the best sahpe of life right now ;) )

I got several questions:

1.- periodization. ¿How many times per week? ¿just 6 days a week with one resting day?
2.- ¿It's OK do perform the serie in a cirtuit manner with 50 -60 seconds in every stage without counting for repetitions (in applicable) and some rest between series? If it's so; how many series of that circuit do you think It shold be acceptabe ?


Thanks

[koltz]

Read my post in this forum about the "tabata method / workout" , should be a good way for beginners to train.

[sajite]

thnak you man

Start with two sets of each one. Either as many reps as possible or hold the statics for as long as possible. You can do the Tobata as well, like Koltz recommended.

[sajite]

Start with two sets of each one. Either as many reps as possible or hold the statics for as long as possible. You can do the Tobata as well, like Koltz recommended.

well I'm doing it tabata stlye. The problem is that in holding position exercises. I can be almost 2 minutes in plank position (arms slighly bent) so doing it for 20 s. is almost like nothing. On the other hand I'm having difficulties to complete 20 s. in the horizontal pull up hold after the third round.

Should I swicht to "repetition mode" instead of Tabata? Should I use different time intervals for each exercise?

Any advice?

Hey Sajite,
I don't think Tabata was developed for static exercises.
Try to combine the best of both worlds. Do the tobata for things that you can do for 20 seconds. Everything else try to make more difficult if you want to stay with tabata.
For example if the plank is too easy, than lift one leg off the floor. If that's too easy lift one leg and opposite arm off the floor.
Horizontal pull ups hold hold with arms bend for as long as you can and for the rest of the time, hold with arms straight to finish the target time.
I hope this makes sense.

[koltz]

Holds are a good idea in the middle of things if you wanna burn out quicker.

Tabata is done fast, isn't?

[koltz]

it's done in 4 minutes basicly , (20 sec work + 10 sex rest ) X 8 , but you can do a 15X5XX4 for example it's another setup that could work if you are doing a fe wtabata circuits in one workout

Holds don't fatiuge glycogenesiss endurance pathways so there just somethign you can do for more bang for your buck.

Holds are a good idea in the middle of things if you wanna burn out quicker.

In the middle of things? Like a push ups and you hold the arms flexed before coming back up?

[pariah]

So I am a total newb to exercise/working out...

I think tommorow I'm going to try the tabata routine for level one. How many times each week should I do this? Every day? Every other?

Also, basic question...what should I eat before/after my routine?

[koltz]

Start with 3 days a week making sure you work our every muscle on your body , after a month or two start increacing frequency if you like when you are not sore ,
Also the best amount of reps to do in 20 secudns for tabata in the middle of it is 8 , which means for most people who are not obese or uberly frail level 5+- would do.

If I may add,
run in place for few minutes before getting into tabata, especially if you are a begginer. I'ts not easy to maintain that workout even for short time period if you haven't worked out for a while. A warm up will help.
Expect to be pleasantly sore.

After you done with tabata, do a few slow reps of each move so that your body can cool down gradually.

[koltz]

After you are done with tabata , try not to fall over and catch your conciousness , if that's not happening you are doing it wrong =\