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July 16, 2009
|Jump Rope 1000
Face the clock. Have a pen and a piece of paper. Have a beaded Jump Rope.
Start when the second hand is on the 12, 3, 6 or 9.
Time your interval to complete 100 jumps. You may note in parenthesis the number of times you step on the rope and must restart to continue completing 100 jumps (skips).
Write down the time it takes to do 100 jumps.
Count your heart rate for 15 seconds. Note the quarter minute count in the second column.
You may rest an additional 15 or 45 seconds.
Note the interval of rest in the 3rd column.
Repeat this cycle of 100 jumps, heart rate and timed rest 10 times.
You may train “up” by starting to do 4 rounds until you can complete 6 and so on.
Your ability to reduce the rest interval, complete all 10 rounds more easily or quickly and reducing the time to complete 100 jumps without stepping on the rope is your measurable success over time and repeated sessions.
Typically exercisers need 31 to 55 seconds to complete 100 jumps.
July 16, 2009
Please Google or Go to YouTube.com and enter Tabata as a search term. This will provide a video to accompany this written instruction.
The basic 4 minute duration Tabata is comprised of 8 30-second intervals. Each interval is 20 seconds moving and 10 seconds of rest. The movement executed during the 20 seconds is a squat with dumbells held above the shoulder at ear level. Each time the exerciser stands, the dumbell-weights are raised to a full and quick military press.
A typical new client can complete 8 to 12 reps within the 20 seconds
It is common for a new client to only complete 3 30-second intervals before needing more than 10 seconds rest before resuming.
It can take several sessions to train up to the complete 4 minutes.
The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.
Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their 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.
Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles.
How effective can just 4 minutes of exercise be? … Very. You will be amazed at how intense the four minutes of exercise will feel. The intervals tax both your aerobic and anaerobic energy systems. To be clear, this isn’t “eight sets of eight,” although the goal of doing eight reps in each of the 20-second clusters is about right. Instead it’s “as many reps as I can get in” during the twenty seconds, followed by ten seconds rest.
* Jump Rope
Note the 10-second rest periods in the Tabata workout are important, both physically and mentally. Not only do they allow partial recovery, they also provide psychological relief. Switching back and forth from work to rest makes the workout go quickly. Plus, it allows you to train at a higher level of intensity, which what intervals are all about.
Another good exercise for Tabatas is the “squat thruster.” The squat thruster is one of the great lifts being made popular by organizations such as CrossFit. Take two dumbbells and hold them at shoulder height. Squat down, pushing your rear-end back, keeping the dumbbells on the shoulders. As you rise up, press the bells to the overhead lockout position. You can either press as you rise or use the momentum to help “kick” the bells overhead. Keep your weight in your heals and go light! A 25 pound dumbbell in each hand is a very difficult thruster workout!
Pretty much any form of cardiovascular exercise that uses a large number of muscles can be tailored to fit Tabata interval workouts, so feel free to be creative. In addition to the exercises mentioned above, use them with sprints, burpees, a jump rope, the heavy bag, treadmill or rowing machine. Lessen the likelihood of injury by choosing a rate of intensity suited to your level of conditioning – be conservative. Incorporate variety into your Tabata workouts. A few sessions per week will offer plenty of intensity.
John Harker is a cardio kickboxing teacher in Santa Cruz, California. He teaches at Westside Aerobics and Martial Arts. More information can be found on their website at http://www.wama-club.com His personal site is http://www.pacificgrids.com