Anyone ever tried applying this to swimming?
The basic idea is simple. Warmup for five minutes, then eight cycles of 20 seconds all out followed by 10 seconds rest, then five minutes cool down. The entire workout takes 14 minutes.
The method is named for the Japanese physiologist who first proposed it. I think it was first used by the Japanese speed skating team.
I have a hard time believing a 14 minute workout is going to do much for a swimmer, but maybe it's just because it's so far removed from what we're used to. I could see how the main 8X 20 seconds hard, 10 easy would be great for sprinters to do as part of a workout a couple times a week, but having that as the workout in its entirety?
What does everyone else think? Anyone tried it for swimming or any other activities?
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I've done these sets for crossfit on exercises like squats, pullups, pushups. They max you out VERY quickly and it's usually difficult to complete the tabata sets as described.
The rationale behind it is that the short high intensity periods combined with the short recovery times put lots of stress on both the aerobic and anaerobic systems, maximizing the benefit to both. At the start of the tabata set you're working aerobically, and the short intervals keep it aerobic. However the short recovery times eventually drive you into oxygen debt and make the end of the sets mostly anaerobic. The researcher Mr. Tabata compared various ratios and overall lengths of work:rest and found that the 20 sec:10 sec repeat gave the maximum benefit to both systems. Or so it was explained to me...
A typical crossfit set would just say "tabata pullups, record lowest number performed" meaning do as many as you can in 20 seconds followed by 10 seconds rest, repeat 8x. You score is your weakest set.
Whenever I've seen tabatas they've been in the context of functional strength exercises and not activities like running, swimming, etc.
I've done these sets for crossfit on exercises like squats, pullups, pushups. They max you out VERY quickly and it's usually difficult to complete the tabata sets as described.
The rationale behind it is that the short high intensity periods combined with the short recovery times put lots of stress on both the aerobic and anaerobic systems, maximizing the benefit to both. At the start of the tabata set you're working aerobically, and the short intervals keep it aerobic. However the short recovery times eventually drive you into oxygen debt and make the end of the sets mostly anaerobic. The researcher Mr. Tabata compared various ratios and overall lengths of work:rest and found that the 20 sec:10 sec repeat gave the maximum benefit to both systems. Or so it was explained to me...
A typical crossfit set would just say "tabata pullups, record lowest number performed" meaning do as many as you can in 20 seconds followed by 10 seconds rest, repeat 8x. You score is your weakest set.
Whenever I've seen tabatas they've been in the context of functional strength exercises and not activities like running, swimming, etc.
