Friday, April 18, 2014

Fitness Diary :: The Only Constant in Life is Change

I was very excited to start on my CrossFit classes regularly. For about two months, I went once a week, looking forward to increasing my training to twice, or maybe even thrice a week if time allowed. CrossFit was terribly exhausting, but it pushed my limits & made me feel as if I really worked out and gave it my all.

However, after a few weeks, my right knee started to hurt and feel weak. I was a bit worried because the boy had recently just injured his knee in akido, and I didn't want to ruin mine. I think I strained my knee because there are a lot of burpees, squats and dead lifts in the CrossFit workouts that I did. These exercises are quite inevitable in CrossFit, and even if I lessen the reps, I can't really avoid them.

My knee got a bit worse and felt weird even when I was walking so I stopped going for CrossFit or my runs {hence the lack of #AiFitnessDiary updates on Instagram} to recuperate. I felt a bit discouraged, like if I can't even CrossFit or run, I might as well not exercise. So drama mama, haha.

But the boy reminded me that even little daily exercises count, and we can even do it from home. He told me about the Tabata Workout, which uses high-intensity interval training.  It is an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods, and each session lasts just.. 4 minutes. Seriously!

What you do is to perform an exercise for 20 seconds. It can be anything from planks, to sit-ups, to jogging on the spot etc. Then rest for 10 seconds. Do the same or another exercise for 20 seconds, and rest for another 10 seconds. Continue for 4 minutes—a total of eight 20-second intervals and that's it :) Sounds simple, but you will burn :P

If you want to up the challenge, do multiple sets of the Tabata Workout. I usually do 2-3 sets each time daily, resting one minute in between. I use a Tabata Timer iPhone app to help me time my workouts, and so far this is working out for me as I choose only exercises that don't strain my knees, and work on my "problem areas" like flabby tummy & underarms. I'm also running 1-2 times a week, and am still thinking of joining a class somewhere as I like the energy and motivation in group classes. Maybe I might go back to Muay Thai, or maybe I'll learn something new again like Yogilates. Yes, that's a thing haha.

The only constant in life is change. If you feel that an exercise or workout isn't suiting your needs, just change and find one that does. It might take a few tries.. but don't give up! It takes anywhere from 2 to 8 months to build a new habit in our lives. And it is not all or nothing... it is ok to mess up and try again.

You can check out my 5 quick tips for more motivation to keep you moving and if have any group exercise class to recommend me, let me know!


Theresa Mahoney said...

Sticking to a routine is tough! I try to hit the gym 3 days a week, but things pop up a lot and I sometimes can't stick to a routine. My youngest was sick on 2 of my workout days, but thankfully, I got to squeeze on it at my hubby's gym tonight. I refuse to beat myself up over missing 2 workouts this week though. Eventually, I will get back into routine.

Unknown said...

I have recently been told about this Tabata Training and was stoked to see the app!! Thanks :)

mail4rosey said...

No one can say they don't have 4 minutes! I'm sorry about your knee, but glad you found a good alternative.

An Apel a Day said...

I hope your knee gets better really soon!

renae said...

Oh Ai Sakura! Thanks so much for your attention you give me. You are a wonderful person and so full of cheer and happiness. You please enjoy your Easter, too.

Lucy @ Bake Play Smile said...

Hope your knee gets better very soon!! It is hard to get into a routine, but once your in one, it's even harder to get out!! I love going walking each day and hate it if it's raining and I can't get out! :-)

Ai Sakura said...

Theresa: that's true.. it's inevitable that we can't always stick to the routine because, well, life don't always go to plan.. but we should never give up!

Zita: awesome!

mail4rosey, alissa: thanks! much better now :)

Renae: no worries, happy Easter to you too :)

Lucy: well you should try out Tabata then! great for home workouts

GourmetGetaways said...

I have knee problems too so I go for yoga and Les Mills Body Balance classes. Even though they are gentle they really tone up.

Grace said...

Injuries absolutely suck!!! I've been injured twice - my hip and my knee and that time I had to take away from running was a bitch.
But I'm glad you've found alternatives.
Never give up. And you know what? You'll come back fitter and stronger. Trust me.

Adrine said...

Hope your knee gets better soon.

Have u tried Zumba? It's really fun. I actually look forward to my class!