Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit Tabata Tuesday..
"A version of HIIT was based on a 1996 study[7] by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters.[8] The study used 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). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol.[9] 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 training (70% VO2max) 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. It is important to note that in the original study from 1996, participants were disqualified if they could not keep a steady cycling pace of 85RPM for the full 20 seconds of work. Implications for popular exercise regimes that advertise as Tabata training should include overall analysis of the original study."- Wikipedia
So there is the science.. Now comes the sweat..
8 Rounds
20 seconds on / 10 seconds off
Swings
Jump Squats
Mountain Climbers
Rows
Burpees
Spider man
"A version of HIIT was based on a 1996 study[7] by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters.[8] The study used 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). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol.[9] 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 training (70% VO2max) 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. It is important to note that in the original study from 1996, participants were disqualified if they could not keep a steady cycling pace of 85RPM for the full 20 seconds of work. Implications for popular exercise regimes that advertise as Tabata training should include overall analysis of the original study."- Wikipedia
So there is the science.. Now comes the sweat..
8 Rounds
20 seconds on / 10 seconds off
Swings
Jump Squats
Mountain Climbers
Rows
Burpees
Spider man
Cool down, have a nice day.. El Rey always..
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