Tabata training is based on a 1996 study by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, initially involving Olympic speedskaters. They compared training regimens – moderate intensity exercise for an hour, vs. short bursts of high intensity exercise (20 seconds), followed by 10 seconds of rest. The latter regimen produced superior increases in VO2Max, and gains in both aerobic and anaerobic capacity. The original Tabata is 8 cycles: 20 seconds of exercise followed by 10 seconds of rest, for a total for 4 minutes. But it certainly can be tweaked in a myriad of ways to accommodate any workout you choose.
YHC had been introduced to this method of training at #tobacco_road, and was interested to incorporate it into his own Q. YHC wondered if he could sculpt essentially an entire workout in Tabata fashion.
After 5 PAX completed ManMaker EC, a total of 19 PAX arrived in the gloom for the ME, including 1 FNG – soon to be named Deuce. His M works with the Ms of YHC and MLP. Welcome Deuce! Usual disclaimer given to all, and off we go.
Warm-Up
In an attempt to keep the spirit of Tabata’s 20:10 ratio –
- SSH x20
- WMH x10
- SSH x20
- Imperial Walker x10
- SSH x20
- Arm circles/Reverse 10 each
- SSH x20
- Windmills x10
Thang
YHC decided to explain the Tabata concept at Startex, and then knock out the first set where we stood. Started with some classics – Jump Squats/Merkins
- 20 seconds of Jump Squats, 10 seconds rest
- 20 seconds of Merkins, 10 seconds rest
- Repeat for a total of 4 minutes – 4 rounds of each exercise
Next, the PAX set off on a Circuit around #the_falcon campus, stopping along the way for more Tabata fun. First stop originally was planned at the far entrance off of Garret Rd, but YHC became worried about cars entering and coming in hot while PAX were attempting to exercise. So, plan B – a side parking lot right off of Garrett. Stopped there for the next Tabata series:
- Sumo Squats/Carolina Dry Docks, alternating just as before
Continue with a recovery Mosey to the far entrance, and down the hill; Every PAX found a good spot on the curb for the next round. For this one, YHC decided to try something a little different – all one exercise, and more pure cardio than before
- Shuttle Run from curb to curb (and repeat) for 20 seconds, walk in between for 10 seconds;
- Repeato x8 rounds, total of 4 minutes
After a quick 10 count, PAX did another recovery Mosey to perhaps YHC’s favorite area of #the_falcon, the Guardrail. For this round, we went back to alternating exercises:
- 20 seconds of Dips, 10 seconds rest
- 20 seconds of Derkins, 10 seconds rest
- Repeat for a total of 4 minutes – 4 rounds of each exercise
This one was a real arm burner. Fortunately, this was the end of upper body exercises for the day. The PAX next took a Mosey to the traffic circle; time to work on the legs:
- Lunge Walk in a clockwise fashion around the traffic circle. Again, 20 seconds exercise, 10 seconds rest, 8 rounds total for 4 minutes
YHC noticed the time was growing short, and took the PAX back to Startex for Mary. As luck would have it, we had exactly 4 minutes remaining for one final Mary Tabata
- Flutter kick 20 seconds, 10 seconds rest
- LBCs 20 seconds, 10 seconds rest
- Repeato for for a total of 4 minutes – 4 rounds of each exercise
COT
No announcements or prayer requests today.
The PAX welcomed/christened FNG Deuce – so named because he is a big tennis fan. Deuce crushed his first workout today, and we are very glad to have him! Having an FNG come out today caused YHC to reflect on his first post at #the_falcon (3rd overall post), about 7 months ago. Merlot was almost spilled, and YHC could barely Mosey back for Mary at the end. But YHC loved it, and kept coming back for more; that’s the power of the F3 brotherhood. As always it was an honor an privilege to lead an excellent group of PAX today.
SYITG, Botched