TABATA METHOD - High Intensity workouts for those with limited time

[KravMaga SreeRam]

High-intensity interval training (HIIT) or sprint interval training is
an exercise strategy that is intended to improve performance with
short training sessions. HIIT is a form of cardio which is beneficial
to burning fat in a short and intense workout. Usual HIIT sessions may
vary from 9–20 minutes. The original protocol set a 2:1 ratio for work
to recovery periods. For example, a runner would alternate 15-20
seconds of hard sprinting with 10 seconds of jogging or walking.

Tabata Method

A popular regimen based on a 1996 study uses 20 seconds of ultra-
intense exercise (at 170% of VO2max) followed by 10 seconds of rest,
repeated continuously for 4 minutes (8 cycles).
In the original study, athletes using this method trained 4 times per
week, plus another day of steady-state training, and obtained gains
similar to a group of athletes who did steady state (70% VO2max)
training 5 times per week.
The steady state group had a higher VO2max at the end (from 52 to 57
ml/kg/min), but the Tabata group had started lower and gained more
overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had
gained anaerobic capacity benefits.

TABATA SAMPLE WORKOUT - VIDEO
http://www.youtube.com/watch?v=w_htM-A2WEA

S.SREERAM
Co-ordinator / Instructor
Chennai Chapter, Krav Maga (IKMF) India
Mobile: 93400 06600
Email- kravmaga...@gmail.com
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