{"id":11382,"date":"2017-04-18T00:00:00","date_gmt":"2017-04-18T07:00:00","guid":{"rendered":"https:\/\/darkhorserowing.com\/test\/240-seconds-to-improvement"},"modified":"2020-01-09T03:29:28","modified_gmt":"2020-01-09T11:29:28","slug":"240-seconds-to-improvement","status":"publish","type":"post","link":"https:\/\/darkhorserowing.com\/240-seconds-to-improvement\/","title":{"rendered":"240 Seconds to Improvement"},"content":{"rendered":"
Tabata is the most neglected workout that can improve your performance.<\/em><\/strong><\/p>\n
With the ever-changing trends of the fitness world we tend to try new things and forgot about the proven methods. Nowadays athletes seem to forget that more is not better\u2026better is better. They say you need to spend at least 10.000 hours doing something to be great but they forget to mention that most of those hours need to be time well spent and you need to focus on quality over quantity.<\/p>\n
When was the last time you did a Tabata style workout? And we mean a true<\/em> Tabata workout. Yes, that is 8 rounds of :20 on\/:10 off protocol for a total of 4 minutes of working out. Note: we suggest to properly warm up so you can perform the intervals at maximal effort and we also suggest to cool down afterwards.<\/p>\n
The Origins of Tabata<\/strong><\/p>\n
The Tabata method name after Dr. Izumi Tabata who was a coach under Irisawa Koichi, the head coach of the Japanese Speed Skating team in the 90s. They were looking for the most effective training program to improve the performance of their athletes. Later on, Tabata wanted to test it among athletes in different levels. For 6 weeks he tested 2 groups, one with 5 times a week of one hour of steady state work and the other with 4 times a week Tabata protocol training.<\/p>\n
Impressive Changes<\/strong><\/p>\n
After 6 weeks, the Tabata group saw 28% improvement in their anaerobic capacity<\/strong><\/em> and 15% in their aerobic performance<\/strong><\/em>. The steady state group also improved their aerobic capacity by 10% but they made no changes in their\u00a0anaerobic performance<\/a>.<\/p>\n