2544: Can You Do a Tabata Workout Every Day? AND Real Definition Of Good Health by Chalene Johnson

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[00:01:26] This is Optimal Health daily episode 2544. Can you do a Tabata workout every day? And real definition

[00:01:43] of good health, both by Shalene Johnson of ShaleneJohnson.com and I'm Dr. Neal, your very own personal

[00:01:50] narrator. I read to you from some of the best health and fitness blogs on the web with my

[00:01:54] commentary at the end. Now today's a little different in that I'm going to be reading two posts.

[00:02:00] I do this when they're a bit on the shorter side. So with that, let's get right to the first post

[00:02:06] as we optimize your life. Can you do a Tabata workout every day by Shalene Johnson of Shalene

[00:02:17] Johnson.com? Before we get to why you tuned into this post, I think it's important to explain

[00:02:24] Tabata and how it originated. The whole Tabata movement stems from the research of Professor

[00:02:29] Izumi Tabata, a Japanese scientist who was commissioned to get Japanese Olympic speed

[00:02:35] skaters in the best shape of their lives. His job was to scientifically study all forms of

[00:02:41] training and figure out what got elite athletes in tip-top condition. He looked at high intensity

[00:02:47] interval training in its different forms, steady state training and interval training.

[00:02:52] Long story short, this is how the Tabata system was developed. What the good professor found was that

[00:02:58] there was a 0% increase in overall fitness when he trained these elite athletes using steady state

[00:03:05] aerobic conditioning, basically sustaining your heart rate at a steady consistent around 50% of

[00:03:13] maximum heart rate. However, he noted an incredible increase in their overall fitness both aerobically

[00:03:20] and anaerobically when they trained at high intervals, meaning at max capacity. He then started

[00:03:27] playing with different intervals curious about what would possibly bring the best results,

[00:03:32] maybe training for 3 minutes on and 1 minute off or perhaps train 1 minute hard and 3 minutes off

[00:03:39] and so on. Eventually he discovered that the absolute best results were when he had these

[00:03:45] athletes performing at 20 seconds at max capacity. May I be honest, most people don't know what max

[00:03:53] actually feels like. I shouldn't get on my soapbox but there is a difference between

[00:03:58] going hard and praying to make it all end already. That's max people. So let's be clear, Tabata

[00:04:07] isn't about what's trendy, it's about what works. But should we be doing it every single day?

[00:04:13] No. If you're doing a Tabata truly as a Tabata, you're putting all of your systems under maximum

[00:04:19] stress because in the end that's what exercise is, a stressor. Lifting weights for example

[00:04:26] is about breaking down muscle fiber in the hopes and effort that it will get stronger.

[00:04:31] Exercise is a stress and it's a healthy stress when accompanied by proper rest. So in

[00:04:37] order to tax the body as much as you truly need to get a legitimate Tabata workout,

[00:04:42] you need adequate rest. And as we know, adequate rest is anywhere from 24 to 48 hours.

[00:04:50] So how often should you be doing Tabata? Ideally for you to get optimal results,

[00:04:55] you should not be doing Tabata more than 2 maybe 3 times a week. Again, as long as you have a

[00:05:02] sufficient rest period in between, could somebody do a Tabata every other day? Yes,

[00:05:08] if your body fully recovered and you're smart enough to know the difference.

[00:05:16] Real definition of good health by Shalene Johnson of ShaleneJohnson.com

[00:05:22] The World Health Organization states that, quote,

[00:05:26] health is a state of complete physical, mental, and social well-being,

[00:05:30] not merely the absence of disease. End quote. So if you think about it,

[00:05:36] modern life is hard on all these aspects of your health, including gut health.

[00:05:42] The entire digestive tract is affected by emotional stress, the foods you eat,

[00:05:47] food intolerances, medication, irritants, toxins, antibiotics, disturbances in your sleep,

[00:05:55] past emotional traumas, your spirituality, your ability to relax, your beliefs, and your biomes.

[00:06:02] Hence it's not just food or exercise that impacts your health. Everything you do,

[00:06:07] eat, and think has an effect on your total state of wellness because they're all integrated.

[00:06:13] This might be why you often hear the term integrative health today.

[00:06:17] Let's talk about the areas that most integrative health experts agree have

[00:06:21] the greatest impact on your overall health. Avoiding disease, yes of course, but looking,

[00:06:28] feeling, and being your best. Here they are. Nutrition, exercise, emotions, sleep, relationships,

[00:06:38] social connections, community, spirituality, meditation, and restoration, and exposure to toxins.

[00:06:46] Allow me to simplify this. Every choice you make either repairs, destroys, or maintains

[00:06:52] your current state of health. The latest science reveals we don't have to be victims of our

[00:06:57] genes. They're not unchangeable. Just because your mom or dad didn't age as well as you'd

[00:07:03] like to doesn't mean that is your fate. The fact is we've got more control over our health

[00:07:08] and wellness and our life spans than ever before. From now on stop and ask yourself

[00:07:14] if the actions you take and the decisions you make daily reflect what you know about good health.

[00:07:20] I'm guessing not so much. So it's time for you to take action. Get out a pen and a piece of paper.

[00:07:27] This needs to be in your own handwriting because of the neurological effect it will have.

[00:07:32] Take time to do this as it's very important, and then write down the following numbers

[00:07:37] with the corresponding words. One, nutrition. Two, exercise. Three, emotion or past traumas. Four,

[00:07:48] sleep. Five, relationships. Six, social connections and community. Seven, spirituality,

[00:07:58] meditation, and restoration. And eight, exposure to toxins.

[00:08:03] Now, looking at your list. Focus on two areas. I trust you're already focusing on nutrition and

[00:08:10] hopefully on exercise too, but if you're not one of the first areas you need to laser in on is

[00:08:16] exercise. Pick these two main areas right now. Highlight them. Put an asterisk next to the

[00:08:23] number whatever works for you. And today you'll commit to learning more about these

[00:08:28] particular areas. You just listened to the post titled, Can you do a Tabata workout every day?

[00:08:38] And real definition of good health both by Shalene Johnson of ShaleneJohnson.com and I'll be right

[00:08:44] back with my commentary. This episode is brought to you by Bumble. So you want to find someone

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[00:09:12] Date now on Bumble. Dr. Neal here for my commentary. In her second post,

[00:09:19] Shalene quoted the World Health Organization's definition of the word health. Remember,

[00:09:24] health was defined as quote, a state of complete physical mental and social well-being,

[00:09:31] not merely the absence of disease end quote. So if someone doesn't have complete physical,

[00:09:39] mental and social well-being, then they should just give up on being healthy, right?

[00:09:44] Because then we wouldn't meet the definition of health. Wrong. Come on, you knew that.

[00:09:49] It's rare for someone to have perfect well-being in all of those areas.

[00:09:54] That's why there's another word that relates to health, but adds a shining glimmer of hope at the

[00:09:59] same time. That word is wellness. Wellness is all about making the best with what you have.

[00:10:07] So let's say we're not in a state of complete physical, mental and social well-being. Welcome

[00:10:14] to the club, the club of human beings. Wellness is all about asking, okay, so you're not perfect.

[00:10:21] What are you doing to improve your physical, mental and social well-being? What behaviors,

[00:10:28] like exercise, eating nutritious foods, sleeping well and so on, are you following

[00:10:34] to create the best version of yourself? So while we may not all be in a state of perfect health,

[00:10:41] we can all achieve wellness. All right, that'll do it for the Monday episode. I hope you have a great

[00:10:47] start to your week and I'll be back here tomorrow as usual where your optimal life awaits.