“But the day of the Lord will come like a thief. The heavens will disappear with a roar; the elements will be destroyed by fire, and the earth and everything in it will be laid bare. Since everything will be destroyed in this way, what kind of people ought you to be? You ought to live holy and godly lives”- 2 Peter 3:10-11
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
I started Crossfit on June 18. What a difference! I would not have believed it if I didn’t see it.
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.) The workout consists of six to seven 20-second full-speed sprints interspersed with rest periods of 10 seconds.
In Tabata’s study, the researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body’s ability to consume oxygen–the more oxygen you can take in, the longer and harder you’ll be able to run) by 14%. What’s more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you’re able to sprint at full effort) by 28%. So the Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters–hard to accomplish. Consider: A study of traditional aerobic training–running at 70% of aerobic capacity for 60 minutes–for the same number of weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.
Alex Koch, Ph.D., is an assistant professor of exercise science at Truman State University in Kirksville, Missouri
