Using the Gymboss Timer, myself and Bubby did 12×2 minute rounds of jump rope with 30 seconds in between. In between rounds of jump rope we did ab work, sit-ups, leg raises, rusties, twists, plank and bicycles. We followed this with 12×2 minute rounds of focus pad work alternating between gloves and pads. We then touch sparred for 4×2 minute rounds.
Originally posted 2010-11-29 22:16:45.
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Tabata interval training developed by Japan’s fitness researcher Izumi Tabata, is a high intensity workout of eight full speed sprints for 20 seconds with 10 second rest periods. One interval takes 4 minutes. It has been tried, tested and found to be highly effective for raising endurance levels of sprinters and athletes that are already highly conditioned. It was observed that after a five day routine perfrmed for six weeks, athletes increased their aerobic capacity – the ability to consume oxygen by the body – by as much as 14%.
One of the hardest aspects of performing a tabata workout is staying focused for the full four minutes. As explained above, it only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. Dr. Tabata’s study proves this. Tabata also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising muscle size.
This interval training method is an intense and quick workout routine but very effective.The entire routine lasts only about 4 minutes if performed correctly. The rest period can be complete rest or a less intense pace. Tabata intervals are a great way of getting a very intense workout in a very short period of time. I’m sure you’ll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful!
Here is a sample Tabata workout that consists of 4 Tabata intervals, it will last for 16 minutes. For example you can do the following exercises, each exercise will take you 4 minutes:
* push-ups
* sit-ups
* squats
* burpees
The Gymboss Timer is an excellent Tabata interval timer which sends out alerts allowing you to concentrate on your workout. This was my workout for 19th Feb. 2011.
Originally posted 2011-09-29 08:58:19.
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