Monday, May 23, 2011
Reprinted from www.tabataprotocol.com
When you create an Oxygen Debt (read: heavy panting) your body has burned off all of the blood sugar (glycogen) it has and needs to replace all of that energy. It does this by burning fat. You don't want to try and burn fat WHILE you are exercising. You want to burn off CARBS as fuel when you are exercising.
Your body has 2 fuel systems, so to speak. There is Aerobic and Anaerobic.
Now, the Aerobic system uses oxygen to burn fuel, and the Anaerobic system doesn't. But one does not replace the other! What happens is you start out by burning fuel with your Aerobic energy system, and once you go past the point where there is enough oxygen in your system to provide Aerobic energy to your muscles, your Anaerobic system kicks in. Think of this as your SUPRA-AEROBIC zone.
To get there, you need to get your heart rate up past what is typically referred to as the 'Target Heart Rate Zone' using common aerobics lingo. You should use a Heart Rate Monitor to measure yourself while doing this program.
You will need to build up your endurance gradually. Therefore, you will not start out doing the Tabata Protocol the way it is typically described.
The original Tabata Protocol requires the following:
5 minutes of warm-up
8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
2 minutes cool-down
but our WOD
Tabata This Pushups, Pullups,
Air Squats, Situps.
Count lowest rep interval per exercise.
Add all 4 together for final score.
Rest 1minute in between each exercise.