Monday, 28 February 2011

Tabata Protocol

How to do Tabata Protocol:

• 20 seconds all out intensity.

• 10 seconds rest.

• repeat 8 times.

This protocol was initially researched with cycling (cardio) as the exercise used. And its a type of HIIT (High Intensity Interval Training) but much more of a killer in my opinion. So for me, I use Hindu Squats (cardio) for this workout. Some other people recommend doing a few different exercises in one tabata session, I don't think this is right, why are we all so fascinated with the tabata protocol? Because of the results! It was done with a leg exercise (cycling) and for each of the 8 sets the exercise was the same (still more cycling). So if you want the same results and gains that those in the test had, then quite simply you should follow their test as closely as possible. I substitute cycling for hindu squats which is a whole lower body exercise, but I do hindu squats throughout all 8 sets. Don't listen to people that tell you to do a few exercises for one tabata session. You have to target the exact same muscles in every single one of those 8 sets to get the same results as the test.

The Tabata Protocol is amazing, it takes just 14 minutes of your time if you include the 5 minutes for warm up and 5 minutes to cool down. With the Tabata Protocol I save lots of time while having aerobic and anaerobic gains.

In a nutshell, Tabata Protocol if done for a period of time for the legs, will help you be able to maintain a start stop motion at your maximum speed for a longer period of time. This protocol like all the other exercises mentioned on xRealisticFitness help with real day to day stuff. Imagine dashing through the crowd to catch your bus, you'll need to be able to maintain your speed and endurance while experiencing a lot of starts and stops dodging people.

Do stretch and warm up before trying this and consult a doctor as this exercise will bring you close to your maximum heart rate if done correctly. If you experience any chest pains immediately stop the exercise and proceed to cool down while seeking medical attention, do not sit or lie down.

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