3 Week Tabata Challenge
What is Tabata?
A popular regime based on a 1996 study uses 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 rounds). Its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes… but those four minutes produce remarkable effects. You can use the Tabata protocal for any forms of training, running, weight lifting and crossfit circuits.
The Challenge
Day one conduct benchmark tests, in listed order with a 2 min break between each exercise. Max pushups, max situps, max air squats and max burpees. No resting, continuous exercise. Record numbers reached for each exercise.
Then, for 5 times a week for 3 weeks, carry out the following exercises using Tabata protocal of:
20 Seconds exercise, rest for 10 seconds, 8 rounds (4min total). Rest for 1 min after completing the 8 rounds for each specified exercised
It should look like this:
Push ups, 8 rounds in 4 min (20sec exercise, 10 sec rest)
Rest 1 min
Sit ups, 8 rounds in 4 min (20sec exercise, 10 sec rest)
Rest 1 min
Air Squats, 8 rounds in 4 min (20sec exercise, 10 sec rest)
Rest 1 min
Burpee, 8 rounds in 4 min (20sec exercise, 10 sec rest)
For a little variety and muscle shock, mix up the order of the exercise.
Then at the end of the 3 weeks, carry out the same benchmark test as done at the start of the 3 weeks.
Post both pre and post benchmark results below.
Benchmark results, plenty of room for improvement.
Pushups 43
Situps 100
Squats 75
Burpees 27
Tomorrow morning i’ll be re-doing the benchmark test, hopefully with better results than from 3 weeks ago. I probably did 4 tabata sessions a week for the 3 weeks, but found it a little difficult to get motivated as it’s all the same stuff.
I guess it all boils down to keeping your training regime varied and exciting, boredom is the enemy.
After undertaking the 3 week challenge I had a good 5 day rest for various reasons, so my body was nice and fresh for the test:
Results:
Push ups 53 (+23%)
Sit ups 130 (+30%)
Squats 92 (+23%)
Burpees 37 (+37%)
Overall a great improvement over the 4 disciplines. The 3 week program can get boring at times though! I will attempt a shortened more intense 1 week program in a couple of months.
buy@generic.VIAGRA” rel=”nofollow”>……
Need cheap generic VIAGRA?…
buy@generic.LEVITRA” rel=”nofollow”>……
Need cheap generic LEVITRA?…
…
Check Good Meds Now!…
…
Purchase Quality Pharmacy Today!…
…
Purchase Cheap Meds Now!…
…
Buy Unique Generic.Drugs Today!…