Tabata Tuesday... Warm up with joint mobility, dynamic movement, and foam roller. Simple 1 station tabatas. Below is a the technical explanation of the tabata protocol.. It is a great way to get some HIIT training.
"A popular regimen based on a 1996 study[6] by Izumi Tabata (田畑 泉) uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Tabata called this the IE1 protocol.[7] In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits." Wikipedia
20 seconds on 10 off
ropes
snatch
squat thrusts
squat
heavy swings
Cool down, have a nice day... El Rey always...
"A popular regimen based on a 1996 study[6] by Izumi Tabata (田畑 泉) uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Tabata called this the IE1 protocol.[7] In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits." Wikipedia
20 seconds on 10 off
ropes
snatch
squat thrusts
squat
heavy swings
No comments:
Post a Comment