Page 28 - index

28 TOP cover aUtUmn 2012

style of training, the best way is to incorporate an exercise
or combination of exercises that use the whole body. All
you need is a bit of imagination and innovation to create
your own ‘Tabata’ style workout, keeping in mind that it
has to be a quick change from 20 seconds hard work to 10
on your current fitness levels) seconds rest – so you can’t be setting up or moving about
and this will be more than exercise equipment – you simply just won’t have time.
sufficient to bring Popular variations on this theme include:
about the identified • Punch bags – hard, fast punching
benefits. • Static cycling – this is the same as the ‘sprint’ but on
I must stress at a bike
this point, that the • Barbells – lifting from the floor to above your head, in
‘working’ part of the a ‘clean & jerk’ motion
interval, the 20 seconds • Dumbbells – squat into an over head press
phase, must be done as hard • Push ups, squat thrust followed by tuck jumps
and as fast as possible! This is not • Heavy sled pushing
an easy four minutes, it is not meant The list could obviously go on and on, but the main
to be, but it is just four minutes! thing to remember is to keep any exercise you choose in
the 20 seconds on, 10 seconds off ratio and ensure it is
vAriAtiOnS OF tAbAtA hard work. Basically you are looking for any compound or
The above is just an example of a basic, functional exercise that will put your whole body to use.
but very effective, sprint training routine. Experiment with different variations, find what you like
However if you really want to mix things up and enjoy doing and what you hate and is really difficult.
and want the full package of benefits from this Then stick to what is really difficult! ■

NFO Mag 133.5x190_Layout 1 10/09/2012 10:05 Page 1

Symptoms Friday,

referral Monday,

consultation Thursday,

diagnosis Saturday,

operation Wednesday.

‘‘

access the very best medical care to prevent it from spreading. My surgery
was a complete success. I can honestly say that if it wasn’t for the prompt
and professional treatment I received, I might not be here now.
David Cooper Detective Sergeant, West Midlands Police.
9 out of 10 GPs wait to refer cancer patients.
Thanks to PHS, my cancer was diagnosed early and I was able to‘‘
Why wait for a referral from your GP and risk your health?

The Police Healthcare Scheme is a well established, not for profit organisation, run by the police for the police. For more information, call
us on 0121 700 1110 or email us at info@policehealthcare.co.uk, quoting ‘Whywait5’. You can also visit us at www.policehealthcare.co.uk