Thursday, December 10, 2015

Tabata - 10th December (Jon)

Tabata - Patrik

Tabata is a form of High-intensity interval training (HIIT) that was developed in the mid-90's by a Japanese research named Izumi Tabata (picture below). Tabata performed a study that showed that people who trained at max pulse for 20 seconds, followed by 10 seconds of rest, repeated 8 times, had equivalent or better gains than people who trained at 70% of max. Tabata's work was originally directed at Olympic speed skating, but it quickly has become a common method of interval training for people from all walks of life. In Sweden, it is quite popular. Interestingly enough, Tabata did some of his schooling in our neighboring country of Norway. 



Patrik's Tabata class tonight consisted of 5 sets of Tabata intervals with 1 minute of rest in between. The 14 of us present (men and women of all ages) started with a rigorous warm-up including some stretching but mostly consisting of jumping jacks, jogging in place and some skiers lunges. Then the intervals began with the following sequence: 

  • Burpees & Mountain climbers 
  • Box jump & skier lunges
  • Spiderman & jump knee tucks
  • Seated running & Push-ups
  • Bicycle crunches & heel touches


Do the math and this is just a 30 minute workout. "What? Only 30 minutes?!?" you may be thinking. But seriously it is hard work. This is not a class for those looking for a low impact workout. It is max pulse, heart in your throat, counting the seconds until the next little rest hard. Patrik doesn't participate--he walks around the room motivating the participants in a slightly more gentle manner than a drill sergeant "motivating" the troops in boot camp. All that was missing tonight was a whistle and some camouflaged clothes and we'd have been right there. (OK, I may be exaggerating a bit here.)  But like a hard run or any workout that really takes it out of you, it is extremely rewarding when you are done. I'll be back for more some day. :-)

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