Sunday, November 14, 2010

Tabata revisited....No excuses! You've got time.

The Holidays are just around the corner. If you didn't realize it just head to your local coffee shop, any given retails store, or neighborhood grocery and you're met with overload of Christmas music.
Parties are plentiful this time of year and so are the EXCUSES to skip your workout. As your schedule picks up and your time seems to diminish, I thought it was a great time to revisit the TABATA workout.
An entire TABATA workout only takes 15 minutes (plus a warm up!). You don't need equipment and it will kick your rear!

Tabata: It's ONLY 20 seconds of work......
Don't be mislead - Ask any of the participants of the Jack & Adam's Core Class (pictured above) performing Tabata dips and they will tell you that "only" 20 seconds is harder than it's sounds.

Tabata Protocal:
What is it?
Tabata is a type of interval training cycle that includes:
20 seconds of maximum effort work - 10 seconds rest - REPEAT up to 8 rounds.
Total workout time for one exercise is four minutes.
Does it work?
YES and QUICKLY! After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, in addition to a 14% increase in their aerobic capacity (Vo2Max). These results were witnessed in already physically fit athletes as well as less conditioned athletes. He compared results with a group who performed more traditional endurance training - running 60 minutes at 70% of aerobic capacity. These results showed an unimpressive 9.5% improvement in aerobic capacity and no effect on anaerobic capacity in the same number of weeks.
The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance training - making the Tabata Protocol a rare workout that benefits both endurance athletes and sprinters!
More reason's why Tabata is so great:
Other than being quick and effective - the Tabata Protocol can be done anywhere (boot camp, the park, your living room, the beach) and with almost any exercise (pull-ups, sit-ups, squats, swimming, running, shoulder press, etc.)

Ready to try it?
Start with Tabata sit-ups, push-ups, and squats!

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