ROD 012810

ROD

Thursday, 28Jan10

 

Tabata Boxing            

In between punching bags and mitts these exercises will be performed.

  • Wood Chop w/ 10lb Plate 5r/5l
  • Get Up Sit-ups 
  • Jumping jacks w/ Body bar
  • Burpees
  • Tuck-ins
  • Kettlebell swings
  • Band Curls and Press
  • V Sit-ups w/ Med-ball Pass
  • Rope Climb

 And don’t forget, the last 30 seconds of each round ” I say you do”.

                                                What is Tabata?

Let me explain, to those of you that don’t know or who never experienced a Tabata routine. A Tabata Workout is an Intense and Effective Exercise Routine.

If you’re short on time but you still want a decent workout routine, a Tabata workout might be for you. Short but very hard and extremely intense is what Tabata is all about. The Tabata protocol works so well because it maximizes oxygen consumption with short bursts of focused exercises.

The Tabata Workout was invented by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic principle is this: A Tabata interval is 20 seconds of work followed by 10
seconds of rest. Eight intervals of one exercise must be completed before moving on to the next. Sound easy? Not!

Here at NLP we tweak our routines between 30 sec/15sec, 40/20, 30/30 and even 60/30 timed ratios. There are just so many combinations of work / rest ratios you can imagine. Just remember this, at high intensity you never want to go more than a minutes work.

One of the hardest aspects of doing a tabata workout is staying focused for the whole four minutes. 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 group did a study to prove this idea. They also found that short-term intense interval training is highly effective in lowering the ratio of lean
body mass to fat without compromising your muscle size.

 

Below I have provided an abstract from this study.

ABSTRACT Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.View Abstract At PubMed.gov    
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