Everything proceeds normally, following the routine.
Even the life in the garage.
Make your cards, make your own WODs, do your HIIT, follow yours diet.
And then the Japanese arrive.
Who goes to any entertainment sector - Cinema? Comics? Music? TV trash? - knows that the contribution of the Japanese always and inevitably means confusion, exceeding the limits, question marks.
Il Tabata protocol is no exception.
Index
The invention of the protocol
Tabata is a high intensity training protocol (HIIT), by the scientist Izumi Tabata - and his research team at the Institute of Fitness and Sport in Tokyo.
The protocol was born as a method to train the Japanese Olympic team of speed skating.
The group compared the response of subjects who trained six days a week at moderate intensity, with that of athletes who performed high intensity workout and at low weekly intervals.
Key difference of the experiment, the duration of the workouts: 1 now those at moderate intensity, 4 minutes and 10 second high ones.
The second group, at the end of the experiment, showed a increase in work capacity aerobics e of the anaerobic - this had grown by a remarkable 28%.
How the Tabata Protocol works
In addition to its duration, the protocol also has its simplicity. The chosen exercise comes performed at high intensity - around 90% of its capacity - for 20 seconds. A 10 second pause follows.
The protocol ends after repeating this cycle for 8 times, then for 4 minutes total of work.
Free body, weightlifting, rowing ... you can configure a Tabata workout with any exercise (or combination of exercises).
The positive effects are already seen by doing two Tabatas below. But you can continue to accumulate four minutes on four minutes ... until you hold on.
An example of a Tabata workout
This is a classic Free body tabata:
- Push up - 4 minutes
- Free-body squats - 4 minutes
- Burpees - 4 minutes
- Mountain climbers - 4 minutes
Are there really suggestions for making Tabata?
Actually… not really.
The only prescription of good Izumi is precisely the intensity of the execution which, as we have seen, must approach 90% of work capacity.
Also, it is recommended to handle the 10 interval seconds as one active pause, for example walking from one position to another in the garage. Using the pause to semi-faint on the floor is not an option contemplated by the Japanese.
Tabata and CrossFit®, a possible match?
Definitely yes.
Just take a look at Youtube, the search key Tabata Crossfit, to see athletes from different backgrounds try their hand at the infamous 4 minute workouts.
An example? This workout of Caro Hobo, Brazilian athlete, who alternates the most classic CrossFit® exercises free-body and with barbell.
Ready for four minutes of hell?
Download one of the Tabata songs - designed to be used with smartphones and mp3 readers - and give us your high-intensity 4 minutes.
We all agreed that the tagline of the Tabata protocol both
The most intense 4 minutes you've ever lived.
Ok. But maybe then you have never seen Takashi Miike's first films.
Then we'll talk about it.
© photo: Pixabay, Leon Martinez @Pexels