This month, we tackled the often-overlooked issue of over-exercising – a common problem that deserves attention. We started by identifying the signs of over-exercising and understanding its impact. We then explored practical tips to avoid it. Finally, we outlined how to ensure your exercise routine works for you, not against you.
Blog Posts
March 1st, 2024 – Could you be over-exercising?
Exercise is an essential pillar of health and wellbeing. After all, our bodies are designed to move. However, just as too little movement can be detrimental to our health and longevity, the opposite end of the spectrum – over-exercising – poses its own set of risks and is a very real and common problem. This month, we’re delving into this topic because many individuals are unaware that more exercise isn’t always better and it can, in fact, sometimes do more harm than good … Read the full post here
March 8th, 2024 – The signs & consequences of over-exercising
In my previous post about over-exercising, we explored what the term means and some situations and personality types often at risk. In this post, we’ll take a closer look at the signs of over-exercising and its impact on our wellbeing. From chronic fatigue to injuries and weakened immune systems, recognising these signals is key for maintaining a healthy balance in our fitness routine, to make sure we’re nurturing rather than harming ourselves … Read the full post here
March 15th, 2024 – Q&A: When I feel tired, should I rest or exercise?
This month’s question comes from Judy: Hi Kate, There are days when I don’t want to exercise because I feel lethargic and lacking in energy, but sometimes, I push myself to do it and then I feel better afterwards. So, how do I distinguish between fatigue that signals a need for rest and fatigue that warrants pushing through with exercise without risking overdoing it?… Read my answer here
March 22nd, 2024 – Exercise smarter, not harder
In the previous post, we talked about the importance of listening to our bodies – a fundamental step in not just avoiding over-exercise, but also for good selfcare. In this post, we finish the conversation with a focus on finding the exercise routines that truly support your health and wellbeing. Exercise isn’t one-size-fits-all. It’s a personal journey, influenced by our unique bodies and individual circumstances … Read the full post here
Worth Sharing This Month
In the final blog post in this series, ‘Exercise smarter, not harder‘, I mentioned Tabata, a type of High-Intensity Interval Training (HIIT) workout. Some of you had questions about what it is, so let’s dive in!
Firstly, what is HIIT?
High-Intensity Interval Training (HIIT) is a form of cardiovascular exercise that alternates short bursts of intense activity with periods of rest or lower-intensity exercise. The primary goal of HIIT is to elevate the heart rate significantly during the high-intensity intervals, followed by brief recovery periods to allow the heart rate to decrease before the next high-intensity segment. This cycle is typically repeated for a set duration, ranging from 10 to 30 minutes, depending on individual fitness levels and workout goals.
What is a Tabata HIIT workout?
Tabata is a specific type of HIIT workout that follows a structured format developed by Japanese scientist Dr. Izumi Tabata. It consists of eight rounds of high-intensity exercises performed in a 20-seconds-on, 10-seconds-off pattern. During these intense 20-second intervals, participants are expected to push themselves to their maximum capacity, often reaching near-maximal heart rates. The brief 10-second rest periods provide just enough time for partial recovery before diving back into the next round of intense exercise.
Completing the eight rounds takes 4 minutes and is referred to as a cycle, a full Tabata workout typically consists of four cycles. You take a longer 1 minute break between each cycle, and this brings the total Tabata workout duration to approximately 20 minutes.
Tabata workouts can include a variety of exercises, such as sprints, burpees, jump squats, or push-ups, depending on individual preferences and fitness goals. The key to Tabata training is maintaining a high level of intensity throughout each 20-second interval. This helps you maximise calorie burn and cardiovascular benefits in a short amount of time.
This approach is what I refer to as ‘intelligent exercise’ because it’s efficient and effective in a short space of time, making it a great choice for busy individuals who want quick but impactful workouts!
Kate x
