Tout dans la vie est une question d'équilibre d'où la nécessité de garder un esprit sain dans un corps sain.


Everything in life is a matter of balance therefore one needs to keep a healthy mind in a healthy body.


E. do REGO

Monday, January 25, 2010

Tabata Intervals – 12 Week Interval Workout Progression by NICK TUMMINELLO

One of the most popular interval workouts among Strength Coaches, Personal Trainers and Exercise Enthusiasts is the Tabata Interval Workout.
If you’ve never heard of the Tabata Protocol? It’s a high intensity interval training method originally created by Japanese researcher Izumi Tabata. Put simply, the Tabata Protocol is one the best cardio / metabolic conditioning workouts every discovered because its simple to understand and easy  to apply.
“The rate of increase in V02max is one of the highest ever reported.” – Izumi Tabata, Japan
With only 8 minutes (give or take) 2-3 times per week, you can turn your body into a fat-burning machine that will outlast all comers!

The original Tabata Protocol consists the following:

  • 5 minutes of warm-up

  • 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest

  • 2 minutes cool-down

Now, you will need to gradually build up your ability to successfully complete the full Tababa without loosing intensity, overtraining or puking every workout  . Therefore, I never start athletes out from day one doing the Tabata Protocol the way it is typically described above.
Many folks don’t realize it but, If you research the Tabata Protocol online, the original study conducted at the National Institute of Fitness and Sports in Tokyo, Japan used highly-trained endurance athletes in peak physical condition.
Now, because most folks are not highly-trained endurance athletes, it’s important to utilize a progressive approach to increasing fitness level and work capacity to accommodate this workout. This is especially important when training power based athletes or working simply to improve overall fitness.
So, to help you train smarter, harder and safer, In this post, I’m going to provide you with a 12 week progression for using the Tabata Interval protocol.
In the chart below, you will see figures that look like this – 10/20 x6.
The first number listed is the work (exercise) interval in seconds (ex: 10 =10 seconds). The second number listed is the rest interval in seconds (ex: 20 = 20 seconds). The last figure represents the number of rounds you will perform of the given interval (ex: x6 = perform 6 rounds).
Put simply – 10/20 x6 = 10 seconds work / 20 seconds rest x6 rounds
Okay, now that you understand how read the chart below. Here is my 12 week Tabata interval workout Progression.

12 Week Tabata Workout Progression

wk.110/20 x6
wk.210/20 x7
wk.310/20 x8
wk.415/15 x5
wk.515/15 x6
wk.615/15 x7
wk.715/15 x8
wk.820/10 x4
wk.920/10 x5
wk.1020/10 x6
wk.1120/10 x7
wk.1220/10 x8
Keep your eye on the Blog because very soon, I’m  going to provide you with another Tabata progression. This will be a shorter, 8 week progression used for fitter more well conditioned athletes. STAY TUNED!!!


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