Tabata "Something Else"
High intensity interval training (HIIT), also referred to as Tabata, is becoming an increasingly popular training method that is proving to be highly effective for burning body fat increasing both aerobic and anaerobic performance. Short but very hard and extremely intense is what Tabata is all about.
Tabata Development
The Tabata Protocol is named after Dr. Izumi Tabata, a former researcher at Japan's National Institute of Fitness and Sports. Tabata is an interval training method developed by the head coach of the Japanese speed-skating team. (It is termed a protocol because Tabata and his team took the speed-skating coach's workout and studied it to quantify how effective it really was.) The Tabata 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 skaters 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) by 14%. Even more impressive is that the training also improved anaerobic capacity (which measures your ability to sprint and/or maintain a high pace for an extended period) by 28%.
The Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters. By comparison, 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 only 9.5% and no effect on anaerobic capacity.--(Skatetrain)
CrossFit Benchmark WOD: "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.
Tabata Development
The Tabata Protocol is named after Dr. Izumi Tabata, a former researcher at Japan's National Institute of Fitness and Sports. Tabata is an interval training method developed by the head coach of the Japanese speed-skating team. (It is termed a protocol because Tabata and his team took the speed-skating coach's workout and studied it to quantify how effective it really was.) The Tabata 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 skaters 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) by 14%. Even more impressive is that the training also improved anaerobic capacity (which measures your ability to sprint and/or maintain a high pace for an extended period) by 28%.
The Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters. By comparison, 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 only 9.5% and no effect on anaerobic capacity.--(Skatetrain)
CrossFit Benchmark WOD: "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.
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Comment by Lindsey B on October 20, 2009 at 7:14pm - wow, this looks tough. i will try tomorrow and post my score. i think i might have to sub the pullups though.
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Comment by CrossFit San Elijo on October 20, 2009 at 8:58pm
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Smokin performances, all!
Brett: 322
Kevin * 258
Doc: 338
Lilia * 226
Sam * 269
Mary * 239!
Steve * 292
Lisa * 284
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Comment by Kevin Ramaley on October 20, 2009 at 9:57pm - Smokin.....I felt like I was smokin.........I was dizzy till 10 am. It was a great way to end my first 3 days in a row in quite some time. Rest, rest, rest. Back on Thursday!
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Comment by Mary Helmen on October 21, 2009 at 12:27pm -
Am trying to type this note, pecs are sore, lats are sore, biceps sore. Had a hard time scrawling out the numbers of my reps in chalk didn't want to waste my 10 seconds rest cause I really needed the oxygen....love you guys
Mama
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Comment by Brett Nakfoor on October 21, 2009 at 12:57pm -
Very tough, extremely challenging and a great benchmark. On the main site, there were several 420s and one 460. I learned alot in this WOD, it told me where I am weak.
Great workout.
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Mary, you rocked the house. Excellent effort, and gritty determination last night. Way to bring it, and that squat is getting deeper and deeper. Way to continue to fight the good fight!
Brett: You shoot for the stars, and they're within grasp. You inspire me to look farther downrange than what is seemingly possible. Thanks for that!
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Comment by Kevin Ramaley on October 21, 2009 at 4:04pm
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Brett: I looked at some of those posts. Some are good and reasonable, but some seem suspect (maybe they were doing 30 sec on 10 sec off) 190 squats ?
Anyway, yes, it showed me where I am weak (sit-ups are worse). I was surprised how fast I crashed as we got to sets 6,7,8, doing each 8 times straight through versus going through all four once, and then starting over again. Interesting comparison.
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- Next BenchMark: "CrossFit Total"
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Comment by Lindsey B on October 21, 2009 at 6:07pm
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Ok, I accidentally did mine out of order which probably gave me a better score than I would have had because the pushups and pullups were not one after another. Also, I was doing my pullups on an assisted pullup machine since there are no bands at the gym I'm at. Had to adjust it one notch on the 6th round.
pushups, squats, situps, pullups (assisted)
Score:263My math skills suffer after workouts. 283 upon recalculation
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- All good, Lindsey, all good. Functional movements, constantly varied, executed at high intensity. Sounds like you hit the definition of CrossFit. Recommend this for timekeeping, especially good for Tabata Intervals
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