Todays workout was just a light one before sitting down to dinner. Snow is still thick on the ground so I went into the workshop at work and with my new heavy duty wire jump rope and Gymboss Timer, I jumped rope for 12×2 minute rounds with 30 seconds of ab work inbetween rounds. I followed this up with 10 sets of 25 push ups, alternating sets between hands wide apart, hands at shoulder width and hands together. Merry xmas.
Originally posted 2010-12-25 19:04:42.
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For this evenings workout I ran to the football pitch and did bodyweight Tabata Intervals. Tabata Intervals are made up of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes).
* Jump Rope
* Push-ups
* Squats
* Crunchies
I did this workout 4 times, each lasting 4 minutes, the total workout lasting 16 minutes.
On paper, Tabata intervals offer a quick way to get fit in just four minutes of high intensity work. But don’t be misled, Tabata intervals are hard.
This protocol was originally developed for Olympic caliber athletes. Tabata Intervals originated from a study by Dr Izumi Tabata into the effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. This groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. 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 exercise.
Dr. Tabata reported that the subjects were wiped out by the routine when testing the protocol and remember they were Olympic caliber athletes, the protocol was described as 6-7 sets, most of the subjects were exhausted after the sixth set of sprints and couldn’t complete the seventh. This style of training isn’t for a beginner and should only be considered if you have a solid fitness base.
Originally posted 2009-05-06 18:52:58.
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