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I found an excellent way to supplement my Krav Maga training regimen by doing a
Tabata workout.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!1) For twenty seconds, do as many repetitions as possible.
2) Rest for ten seconds
3) Repeat seven more times!
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.This cardio interval training method is an intense and quick workout
routine but very effective.The entire exercise lasts only about 4
minutes if you do it correctly. The rest period can be complete rest
or a less intense pace. It is a great way to get a very intense
workout in a very short period of time. I’m sure you’ll feel like
twenty seconds has never felt so long, 10 seconds never so short and
four minutes never so painful!I found the best and easiest way to time my Tabata workouts is by
using a timer called the GYMBOSS Timer. it is available from
http://www.gymboss.com and is very easy to set and use. It is aboutt the
size of a small pager and has a belt clip and can either be set to
beep, vibrate or beep and vibrate. The quality of it is also
excellent and it even comes with a 1 year warranty. It can be set
for any amount of time as well.Ken
Re: Tabata Workout
Been telling you guys this …..for how long now? 😉
Re: Tabata Workout
Garddawg –
Someone on your site was kind enough to post a link to some music with Tabata timing beeps inserted into it. That was great – makes it so much easier to do those workouts right.
And yeah – for something that sounds like the easiest thing in the world, it makes you want to die!
Re: Tabata Workout
quote Ken B.:I found an excellent way to supplement my Krav Maga training regimen by doing a
Tabata workout.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!1) For twenty seconds, do as many repetitions as possible.
2) Rest for ten seconds
3) Repeat seven more times!
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.This cardio interval training method is an intense and quick workout
routine but very effective.The entire exercise lasts only about 4
minutes if you do it correctly. The rest period can be complete rest
or a less intense pace. It is a great way to get a very intense
workout in a very short period of time. I’m sure you’ll feel like
twenty seconds has never felt so long, 10 seconds never so short and
four minutes never so painful!I found the best and easiest way to time my Tabata workouts is by
using a timer called the GYMBOSS Timer. it is available from
http://www.gymboss.com and is very easy to set and use. It is aboutt the
size of a small pager and has a belt clip and can either be set to
beep, vibrate or beep and vibrate. The quality of it is also
excellent and it even comes with a 1 year warranty. It can be set
for any amount of time as well.Ken
Ken,
do you take KM at the Training Edge in Williamsville ?
did my first Tabata workout 2 days ago thanks to Garddawg and Crossfit….and still sore as hell !!:)
Re: Tabata Workout
Here are a couple fight based tabata that are absolutely killer.
8 rounds Tabata squats (advanced folks rest the 10 seconds in the bottom position)
followed by
8 rounds Tabata Round kicks
followed by
8 rounds Tabata box jumps
followed by
8 rounds Tabata Round kicks8 rounds Tabata push ups
followed by
8 rounds Tabata straight punches
followed by
8 rounds Tabata push press, 75#
followed by
8 rounds Tabata straight punchesor mix and match
8 rounds Tabata squats (advanced folks rest the 10 seconds in the bottom position)
followed by
8 rounds Tabata Round kicks
followed by
8 rounds Tabata push ups
followed by
8 rounds Tabata straight punchesRe: Tabata Workout
I couldn’t get the timer to work for some reason. I downloaded the windows version, but it had an unrecognized file format.
Re: Tabata Workout
We’ve done tabata burpees and pushups for warm ups at our crossfit gym. It’s awful.. another good one was
tabata pushups – 8 rounds
tabata thrusters – 8 rounds
tabata renegade rows – 8
squats – 8
ball slams – 8
bear crawls – 818 mins has never lasted so long
Re: Tabata Workout
Thanks, Ken for the post and garddawg for the fight oriented routines. I’m working on incorporating them this evening.
Re: Tabata Workout
quote Jesse:I couldn’t get the timer to work for some reason. I downloaded the windows version, but it had an unrecognized file format.You need to install Java. There’s a link on the download page.
Re: Tabata Workout
Garddawg, that fight-related Tabata combo looks AWESOME … completely killer!!! 🙂 Quick question for you, though, seeings how you’re our resident Crossfit expert. 🙂 Oooh, actually a couple.
I was watching a video a couple of weeks ago of some women doing Tabata squats. They were amazing, doing them UNBELIEVABLY quickly: http://www.youtube.com/watch?v=eDh1Cspl0jI
My question, though, is: how hard on the knees is it to be doing a movement like that so quickly? It’s hard to see how their form is with them wearing pants (and squatting at the speed of light), but I noticed the girl on the left’s knees wobble a bit on pretty much each squat that she does (at least in the beginning). In my mind, doing a movement as quickly as they are could potentially lead to bad form, which could in turn lead to knee injuries.
Thoughts?
Sorry if I sound ignorant … keep in mind I’m completely uninformed about all this Tabata stuff. 🙂 Are Tabata squats done with different form than regular squats? Or does Tabata just mean the type of workout (i.e. the high reps within 20 seconds, ten seconds of rest bit)? Should I be super impressed w/ the girls in the video or worried for the future of their knees? 😉
Thanks!!
Re: Tabata Workout
Erica,
Good question hope the answer isn’t to long. First the woman in the middle is Nichole Carroll the one on the right is Annie Sakomoto. Both are friends and super impressive athletes. Annie is co owner of CrossFit Santa Cruz Central and Nichole is Director of Training for CrossFit. Be impressed. I don’t know the girl on the left can’t comment on her athletically.
The only way to answer your question is to tell you how I start people when they walk into my gym. The first workout someone gets is:
3-4 rounds
run 200
10 squats
A trainer explains the squat. Teaches the squat. Makes sure the squat is structurally correct and then the workout begins. The trainer stands by and makes sure the squats are done correctly. If the form begins to deteriorate the workout is stopped. The form problems discussed, then the workout is resumed. If the form faults continue the workout is halted. We ramp everyone up slowly. As a side topic, in my gym you won’t hear trainers yelling go faster at the clients. We focus on correct movement. As the movement become more sound the client will move faster, lift more weight etc….The two ladies I know have been in CrossFit for several years. There bodies have adapted to the stress of the workouts and their form is spot on. There is little risk for injury there.
If someone on is untrained, not adapted to this intense type of training, hasn’t ramped up their intensity slowly, of course there is risk of injury.
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