Tuesday, June 29, 2010

Tabata Protocol

"The rate of increase in V02max is one of the highest ever reported." - Izumi Tabata, Japan
With only 8 minutes (give or take) every 3 days, you can turn your body into a fat-burning super-engine.

The original Tabata Protocol requires the following:

  • 5 minutes of warm-up
  • 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
  • 2 minutes cool-down

this will be the result.
except you will be wearing better shorts.

Your Maximum Heart Rate is normally calculated as 220 Minus Your Age
(e.g. if you are 30 yrs. old, your Max. HR would be 190 BPM - Beats Per Minute).
If you do the Tabata Protocol like they did it in the above study,
you may see your heart rate shoot up over 200 BPM!

Conventional interval-training guidelines suggest keeping a 1:3 work-rest ratio. That is, your rest periods should last three times as long as the duration of your sprints. But the Tabata Protocol's work-rest ratio is 2:1, which means your rest periods are only half as long as the time you're working.

my advice:
start on a lower inpact
cardio machine
bike to
to sprints

this is about the only time
she takes it easy...when sleeping.
i have NO IDEA where she gets it from!

as i say to CHUKA DO,

please DO NOT JUMP
into this workout!

wear a heart rate monitor,
and always
ask your dr if you have any health conditions.

will try to video myself doing this tomorrow.....
stay tuned

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