Wilderness Sports Conditioning
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Wilderness Sports Conditioning |
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More Training Info > No Time to Exercise? Try the Tabata Protocol for Intervals! No Time to Exercise? Try the Tabata Protocol for Intervals!
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“Moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems” (Tabata, et al. 1996). |
Such protocol involves 8 working sets of 20 seconds of 100%, all-out effort (as many repetitions or as fast a speed as you can complete) with 10 seconds of recovery time between work bouts. On a Versaclimber, for example, the short recovery time may mean you stand still with feet even on the pedals for 10 seconds, gasping for much-needed air, before repeating the effort. On an ergometer it may mean 10 seconds (1-2 no-effort, slow strokes) of slow motion before pulling on the handle with all your might. On an elliptical cross-trainer or spin bike, you can either race at high stride/pedal rate for 20 seconds and then “coast” for 10, or hit resistance up 3-5 notches higher than typical levels and try to maintain the same stride rate you had before, then return to the same resistance level as before. This method does not work well on something like a treadmill, many of which take far too long to adjust pace or ramp height to be able to do quick transitions between 20 and 10 seconds of work/rest.
You can also select multiple-muscle group movements (such as burpees, front squats, hanging cleans to presses) and try to get as many repetitions as you can (maintaining strict form) in the 20 seconds before resting 10 seconds and repeating. If choosing a barbell exercise go with a weight you could easily do 30 or more and even that might be too heavy. While the protocol is very challenging, the work time from start to finish is merely 4 minutes. Before dismissing it as “not enough training time,” try including such a workout several times a week and you will find your aerobic power and anaerobic capacity increasing. You might also experiment with doing a cardiovascular Tabata session, rest until your breathing rate recovers to about 60% MHR, then a strength movement following it. Keep in mind, however, that the strength movement you select will be training you more aerobically than for pure strength. Be sure to include a low-intensity warm-up before beginning any of the above intervals sessions, and stretches at the end. Enjoy and train safely!
