Friday - Tabata, Fitness Data Entry and Catch Up

"The tabata workout is a protocol created by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.. " (see full article here)

The Tabata Protocol

The Tabata workout lasts only four minutes, but it's likely to be a tough for minutes - that is, if you are doing it correctly. The structure of the program is as follows:

• Workout hard for 20 seconds

• (and when I say hard, I mean "max inetnsity")

• Rest for 10 seconds

• Complete 8 rounds (any exercise, or combination of exercises will work)

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You'll complete eight sets of each exercise.

After Finishing

After finishing with our tiny Tabata workout we took time to type in our fitness data and catch up on a variety of assignments including:

• record examples and definitions for your 5 character strengths

• character profile worksheet

• iMovie Practice

• Journal Entry #2