Kettlebell Workout Theme: Tabata Blasters

Join us at Synergy Kettlebell Training for our brand new theme called: Tabata Blasters!

HISTORY The "Tabata Protocol" was created by Izumi Tabata. His direct purpose was to find the best method to increase VO2 Max which directly increases cardio conditioning better than most any other method.

"The rate of increase in V02 Max is one of the highest ever reported." - Izumi Tabata, Japan

BACKGROUND AS TO WHAT IS HAPPENING Fat burn is definitely greater when the exercise intensity is high. The Tabata Protocol typically calls for only 8 minutes, give or take, of a given circuit that will ignite your body into a super powered fat-burning machine.

When you are exercising and create an environment where you deplete your body of oxygen your body burns off all of the blood sugar (glycogen) that it has stored up in the muscles and so it needs to then replace all of that energy with some type of fuel. What happens is that it begins to burn fat. So in reality, your goal should not be to try and burn fat WHILE you are exercising; however your goal should be to work so hard that your body burns off all sugars to be used as fuel and fat becomes the energy source.

Your body has two main energy systems, so to speak, and they are Aerobic (with the use/need of oxygen) and Anaerobic (without the use/need of oxygen).

The Aerobic system uses oxygen to burn fuel while the Anaerobic system does not. One system does not replace the other and what happens is your body begins by burning fuel with your Aerobic energy system. Once you use up all the oxygen in your system to provide Aerobic energy to your muscles, your Anaerobic system engages.

In order to make that happen you need to get your heart rate up past your "Target Heart Rate" . To find your Max Heart rate use this formula: 220 - Your Age = Your Target Heart Rate.

VERY IMPORTANT THINGS TO REMEMBER WHEN TABATA TRAINING 1) The goal of Tabata Protocols are not to build peak power.

2) We're trying to build conditioning and lose fat.

3) The weight loads used in the complexes are not to be to heavy, unless specifically stated, in order to achieve the goal. As long as you don't lose optimal spinal alignment, practice good technique, and maintain good rhythm, you're fine.

4) It is VERY important to continue moving and exercising for the entire duration of the 20 seconds working interval, in order to achieve the full anaerobic response, and not stop a couple seconds before the end just because you are feeling tired or know the end is nearing. Finish what you started and complete each interval in full. I don't ever see anyone cheating the rest intervals by starting the working interval a couple seconds early. So treat the working interval the same.

5) Be Ready: As soon as it's time to start, start, and then continue working for the full duration. Then you can have your full rest interval, but be ready to start as soon as it's time. Don't allow precious seconds to tick into the working interval while you get prepared to start. Get prepared to start the last couple seconds of the rest interval.

THEME TALKING POINTS The Tabata interval protocol is a super high intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata.

Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by 10 seconds of rest. This typically is repeated for 8 or more rounds for a short and very effective workout experience.

Tabata training is great because it delivers big results in little time. The Tabata method may be easy to understand and apply, but take heed, it’s NOT easy to do if you have the right relative weights to use and go all out as hard as you literally can muster to go. That being said, progression (mod) or no progression, in order to use the Tabata method successfully, you must be willing to work at your absolute hardest!

R. Garon

On THE mission making God known by helping others thrive and flourish for His kingdom!