Happy Fourth of July!
Remember today we’ll only have a 7:00am and 9:30 am class. Tabata Intervals are a great way to build anaerobic capacity along with aerobic thresholds. It is most likely the best of the interval training methods. Some performance insights and a scoring example from Mark Twight: Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work.
- Rowing first reduces reps on all other exercises.
- Rowing reps are not seriously affected if done last
- Improvement happens really fast when the workout is done consistently (bimonthly).
- High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.
In the words of CrossFit founder/CEO Greg Glassman,“There are no bad intervals, only weak efforts.”
20 seconds of work followed by 10 seconds of rest repeated 8 times is applied in turn to:
- Abmat Sit-ups
There is a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.