Thursday, July 12, 2012

It's Tabata Time

Today we are focusing on the type of training called Tabata! Some of you may have heard of it, others may have not. Therefore, I am going to explain a bit about this type of workout. 

Why is it called Tabata?
It is named after a Japanese scientist, Izumi Tabata. He researched Olympic speed skaters workouts to compare moderate and high intensities. He found that with the higher intensity workout increased the anaerobic and aerobic capacities of the skaters.

So just to go through a few things for you all. Tabata is a high intense interval based type of workout. It combines both anaerobic (without oxygen) and aerobic (with oxygen) systems. The glory of this type of workout is that it can be completed in a short period of time...less than 30 minutes!

The original Tabata protocol:
**5 minute warm-up
**8 intervals- 20 seconds of all out work and 10 seconds rest. This is a total of 4 minutes.
**2 minute cool-down/stretch

There are numerous types of exercises you can use for this workout. Here are a few examples:

-Push Press
-Curl to Press
-Medicine Ball Slams
-Plank Jacks
-Kettlebell swings
-Jump Rope
-High Knees
-Skater Jumps
-Tuck Jumps
-Box Jumps
-Bench Hop Overs
-Side Lunge Touch
-Prisoner Squat Jumps
-Russian Twists

I have found with classes it is good to mix strength exercises with cardio exercises. This gives the members an opportunity to get a break from the strength and focus on cardio, and the other way around. Although you do not have to do this format, it all depends on your current fitness level and goals. However, I would recommend trying to incorporate exercises that target most of the body. You can look up these exercises on YouTube I know there are some good videos that describe each.


Directions: Set timer to 8 rounds of (:20 /:10 seconds). Alternate between the two exercises.
2.Jumping Jacks

There are other formats you can create that are similar to the Tabata style. Below is an example I did this week in class:

2x4 Workout (16 minutes total)

Circuit #1 (4x through :20 seconds work/:10 seconds rest)
1. Burpees
2. Thrusters
3. Side Shuffle Touch (3 Small lateral jumps then touch the ground)
4. Dive Bombers

Circuit #2 (4x through :20 seconds work/ :10 seconds rest)
1. Dumbbell Push-up Rows
2. Ski Downs (Side to Side Jumps)
3. Mountain Climbers
4. Russian (Mason) Twists

I use the GymBoss Interval timer in class and on my own at the gym. This device is very easy to use since you can adjust the intervals and rounds with your workout. There are also interval apps you can get on your phone that work the same way!


Hopefully, you will give it a try and you can incorporate it into your weekly workout routine!

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