11/30/2015 Tabata This!





Why Tabata?

Tabata training was discovered 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.  This high-intensity interval training had more impact on both the aerobic and anaerobic systems.

Interval training is not new, but it has gained popularity in recent years. Intervals were originally designed for running. An example of Tabata training for runners is 20-second sprints and 10 seconds of rest. This will improve cardiovascular fitness. The Tabata protocol can be used for core strength as well as weight training.

Whatever exercise you use, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up. This will cause your heart to pump faster and your metabolism to kick in to overdrive. Your metabolism will stay that level not only during, but after the workout as well. This means that your body will be burning fat for hours after.

It’s effective, as Dr. Tabata’s study showed, and ultimately improves endurance. It teaches your body to tolerate lactic acid. When you train in a high-intensity zone, your threshold becomes higher.


Tabata This…8 rounds of each exercise, 20 seconds of work, 10 seconds of rest.


*row (calories)


*sit ups

*push ups

Girls Gone Bad this SATURDAY 12/5 at CrossFit Oakdale! Come support CFS members Jenn and Bobbie-Team Blood, Sweat and NO Tears!!

Don’t forget your canned good for our holiday food drive!  Help CFS help our local food bank in gathering food for the holidays!  We challenge each of our members to bring a canned food item and place it in the box near the front counter each time you come in for a workout.


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