Tabata isnt really new. It has actually been around for almost 20 years.It has been repackaged a little with many groups or systems or TV & internet gurus claiming it as a unique part of their system. It closely resembles a version of HIT.High Intensity Training was developed by Arthur Jones in the 1970s and ironically the 10 second rest period closely resembles bodybuildings rest pause system which is well over 50 years old and also uses 10 second rest periods. HOWEVER the science of Tabata is based on a 1996 study by Professor Izumi Tabata. The original study involved Olympic speed skaters. The study used 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles with 1 minute between each cycle). The experiment and study involved athletes using this method 4 times per week,8 cycles per work out plus another day of steady skate training. The other group skated 5 days per week or steady skate training. Leaving out some details and paraphrasing the Tabata group had gained aerobic and anaerobic capacity the steady skating group only had aerobic gains.You can do Tabata with any form exercises or implements. Bodyweight. Barbells. Various Selectorized Weight Machines. Dumbbells. Kettlebells. Bands. You can do the Tabata with just one exercise or create a circuit of several exercises AND of course you can combine any of the implements/machines or bodyweight movements together. It IS intense but the beauty is you CAN -in the learning stages- do just one 4 minute cycle and gradually-over time- build up to the more popular or mainstreamed/scaled down 4 sets of Tabatas(1 minute between each cycle) OR build up Dr.Tabatas science based optimum level which is 8 x 4 minute cycles.Take into consideration the initial study was done with elite, world class, olympic level athletes. This video is just an example of a simple SINGLE circuit of Kettlebell swings Tabita. Use you imagination,carefully try various exercises, learn what works for you and throw out what does not work. sportsworx24hr
Posted on: Sat, 24 Jan 2015 13:30:01 +0000
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