1 December 2010

Today we did two workouts. Death by Pull Ups, and Tabata with burpees, box jumps, and push ups.

The first was a pull up to fail gymnastic workout. One pull up the first minute. Two pull ups the second minute. Three pull ups the third minute and so on, until failure. Your workout is over when you can not complete the required number of pull ups in a given minute. The first few minutes seem long and then rapidly become seemingly shorter as the number of pull ups per minute increase. Inevitably you get to a point when the minutes run together and there is no rest between work loads. Every one did very well.

Then Tabata, a bit about where this comes from and some benefits

“The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

– Release of Anabolic Hormones thanks to Lactic acid release in muscles.

-HIIT increases the resting metabolic rate for the following 24 hours due to excess post-exercise oxygen consumption.

Tabata workouts can be great for fat burning as well. They are extremely taxing on large groups of muscles and incredibly time efficient. I think that any of our athletes would agree that a tabata workout is a great workout in a very short amount of time.

Mobility WOD