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Monday, February 22, 2010

Monday 22, February 2010


It is a week of Tabata's - yeah fun filled 4 minute time slots of 20 seconds on 10 seconds rest... Below is a brief description of what a Tabata is and why it is so good to do - besides just a wet pool of sweat under you. :0)


The Tabata method incorporates this time factor. This method got its name from a Japanese researcher who found a way to increase aerobic and anaerobic pathways at the same time.

The method is simple, fast, and you don’t need any special equipment – just a clock or stopwatch.

To incorporate the Tabata method, perform an exercise for a “20 seconds on, 10 seconds off” pattern. Do the exercise at maximum intensity. In other words, don’t pace yourself; go for as many reps as possible per 20 seconds.


The Tabata Protocol--named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports in Kanoya--is an interval routine developed by the head coach of the Japanese speed-skating team. (It's called a protocol because Tabata and his team took the speed-skating coach's workout and studied it to quantify just how effective it really was.)


Strength:


Over head squats


1-1-1-1-1


Push press


5-5-5-5-5


Metcon:


Tabata You Gotta Be Kidding Me:


Wall balls 20/16lbs

Pull ups

Squats

Sumo dead lift high pull 35/22.75kg


SCORE = to total 3 of reps


16 minutes total of sheer bliss - for those of you who have been with me a while, you know how much I love a good tabata so be prepared for some new ones this week.

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