Friday, April 29, 2016

Workout of the Day

Tabata Intervals!
Tabata Pullups
Tabata Wall Balls @ 20/14#
Tabata KB Swings @ 70/53#
Tabata Burpees
*rest 1 minute between exercises

What is a Tabata?

A tabata interval is 20s of work followed by 10s of rest. A full tabata consists of 8 rounds, for a total of 4 minutes. In this workout, we’ll do a full tabata for each of pullups, wall balls, KB swings, and burpees.

Your score for each tabata is the lowest number of reps completed in any of eight rounds. So if your 8 rounds of pullups goes 6-5-5-4-5-3-4-4, then your score for pullups is 3.

Your score for the workout is the sum of your scores for each tabata. So if your Pullup score is 3, Wall Balls is 8, KB Swings is 7, and Burpees is 4, then your score for the workout is 3+8+7+4 = 22.

The tabata interval is named after Dr. Izumi Tabata. In a study published in 1996, he found that “…moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.”

What the heck does that mean? Well, short intermittent bursts of very high intensity exercise will improve BOTH your aerobic capacity (ability to efficiently use oxygen as an energy source) and your anaerobic capacity (ability to efficiently use stored ATP-CP and glycogen as an energy source).

Bottom line: come in today and get tabata’d!

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