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If you ever want to use the old tabata clock, it's still available here: Tabata Clock
The word "tabata" refers to the format of the workout. You do 20 seconds of any high intensity exercise followed by 10 seconds of rest, for 8 rounds (4 minutes total).
Tabata This is a popular tabata workout that was created by CrossFit. It combines five different tabata exercises, each separated by a minute of rest.
Thrusters, Muscle-ups, Kettlebell Swings, Double-unders, Box Jumps, Burpees, Tire Flips, Toes-to-bars, Wall-balls, Handstand Walks, Sprints... almost anything as long as it is done at a high intensity and leaves you exhausted after only a short period of time.
The Tabata was named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports. In one of his studies he used rats to compare high-intensity intermittent exercise training with low-intensity prolonged exercise training.
Dr. Tabata had two groups of rats. One group performed 14 tabata rounds (20s on, 10s off) of high-intensity swimming each day (a total of 280 seconds of swimming per day). The second group of rats performed 3 hours of low-intensity swimming, followed by 45 minutes of rest, and then another 3 hours of low-intensity swimming (a total of 6 hours of swimming per day).
After 8 days of this regimen, Dr. Tabata found a surprising result. He found that the rats who were performing only 280 seconds of high-intensity exercise each day had elevated both GLUT-4 content and maximal glucose transport activity in rat skeletal muscle to a level similar to that of the rats that had been performing the 6 hours of low-intensity exercise each day! This was especially surprising because before this study, prolonged low-intensity training had been considered the best way to increase GLUT-4 content.
Dr. Tabata also tested his tabata regimen on Olympic speedskaters, finding similarly impressive results in the area of improved VO2max and anaerobic capacity.
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