e Pull Up Bar

Cardiovascular health can be achieved through fast workouts, which can be squeezed into even a very hectic schedule. The most frequently used workout method is the Tabata Sequence, which is usually done with push ups, pull ups, kettle bell swings, jumping rope and sprints.

A Tabata sequence is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause for 8 times for a total of 4 minutes. So now you wonder – how in the world can 4 minutes be so effective? You will actually be surprised just how intense the 4 minutes of Tabata workout can be.  This high-intensity interval training activity has been extensively studied and rivals of the effects seen by long, endurance cardiovascular exercises.

A tabata is a series of maximum output exercises for 20 seconds, then a ten second break for a total of 4 minutes.  The 10-second rests in the routines are very crucial not only physically but also mentally because while the rest periods allow partial recovery, they likewise facilitate psychological relief. The simple act of switching from the Pull-up bar to the 10-second rest allows the trainer to change routine very quickly, letting him or her level up his or her intensity.

If you’re in a time crunch, here are some workouts that will fit into any schedule:

Only have 5 minutes to workout?

How about a pull-up tabata. Perform your usual pull up routine for 20 seconds, then stop for a 10-minute rest and repeat this interval for 8 rounds. Remember, you are to perform as many pull ups as you can within the twenty second period.

Have 10 minutes to devote to fitness?

You can do a pull-up tabata (4 minutes) paired with a push up tabata (4 minutes).  Rest one minute after each tabata.

Have a fifteen minute break?

You can opt to do a more intense combo by doing a pull up tabata, a sit up tabata, then finally a push up tabata.  Do the same as the first two routines mentioned, only this time you insert a Sit Up Tabata in between the two routines making a total of 12 minutes intense workout. Don’t forget to take a minute rest between each round.

These 3  exercises work even for the busiest person who is determined to improve his or her fitness and health. If you have less than 5 minutes to workout, you have enough time to get in an effective high intensity interval training protocol.

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If you have ever put a piece of workout equipment in plain site in hopes that you would use it on a regular basis, then you have dabbled with Pavel’s “Grease the Groove” method.

This theory was cooked up by a former Soviet Special Forces trainer Pavel Tsatsouline, which uses a rather simple equation of “Specificity + Frequent Practice = Success.”

Very simply put, Pavel’s theory states that by doing exercises repeatedly, in small doses, over time you will get better and be able to complete more.

Since you don’t have to do many–it’s easy to work into your daily routine. For example, do a couple of the exercises, like pull ups, push ups or burpees early in the morning, in the afternoon and just before bedtime.  In short, you practice frequently so that you improve your overall performance.

The benefit of  doing this is you master the exercise quite easily by working it into your regular routine daily and religiously. You make it frequent, almost an automatic movement in you. You do pull-up repetitions for example, of course, not to death or exhaustion, but only until you start feeling stressed and your form starts to fail. This way you will gradually and naturally level your strength up.

Applying Pavel’s technique into your routine will greatly improve your skill in whatever routine you are performing. This everyday training you put yourself through will promote an increased work capacity of a single movement and gradually strengthen your nerve impulse to the different muscles involved thus making them more and more enduring and definitely stronger.

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When adding to your home gym, a tower, with pull up capabilities may meet your needs more than any other piece of equipment.  It is definitely a viable option.  Based on product reviews and video, the Weider 200 Power Tower, seems like the most stable with the most options for other exercises.  Here are the advantages and disadvantages:

Pros:

1.  You will be able to do more exercises than just the pull up, including: dips, calf raises, ab raises
2.  Bar to help modify the pull up
3.  Easy to move

Cons:

1.  Seems a bit wobbly.  You will definitely notice this on the following video.  Depending on your size and weight, you may not want that feature.  You may be able to bolt it to the ground.
2.  It’s very tall, so you will want to check the dimensions of your ceiling before purchasing one.
3.  It’s heavy!  When shipped, it’s 94 pounds.  Eek!!

For more product reviews , information, and pricing about the Weider 200 Power Tower,
click here.

You Tube Video Review from a Weider customer:

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