11/17/09: Rest Day – Tabata & Anaerobic Capacity
by ZombieFit on Nov.16, 2009, under Fitness, Rest day
Rest Day!
Familiarize yourself with “tabata” sets. A tabata set of a given exercise is to complete as many reps of the assigned exercise as you can within 20 seconds followed by 10 seconds of rest. Repeat this seven more times for a total of 8 intervals, which is 4 minutes of total work per exercise.
The tabata protocol was created by several Japanese scientists who were trying to determine the effect of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and V02max. (If you want to check out the actual published article, go here. The study proved that the above-referenced protocol increased aerobic (endurance) capacity and, more importantly, anaerobic capacity by 28%, whereas the purely endurance training did not improve anaerobic capacity at all. Now, why is this important to a traceur?
First, you need to know what anaerobic capacity is. “Anaerobic” means “without air” or “without oxygen.” Anaerobic exercise is a short lasting, high intensity activity where the demand for oxygen from the exercise exceeds the oxygen supply. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air. In other words, anaerobic capacity is the amount of power available to a person when their oxygen system is depleted.
Without going into the various energy systems in the human body (we’ll save that for later, promise), it is possible to recognize when you’re using anaerobic power. Think of running a cross-country race (or any other long distance). If you were to sprint at the end of that race while your oxygen system was depleted, you would be using your anaerobic power.
This is important to those who practice parkour as there may be a time when your oxygen system is depleted and you need additional power to jump a gap, climb a wall or perform a difficult vault. Having that reserve of anaerobic power will be essential to completing that movement.
Additionally, performing exercises using the tabata protocol will not only increase that anaerobic capacity, but also increase your cardiovascular endurance and functional strength.
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ZombieFit
What is functional fitness? We think it is the ability to perform any given task, at anytime, quickly and efficiently. Functional fitness and situational awareness are necessary skills that are lacking in today's society. ZombieFit hopes to change that.
What if you woke up tomorrow to find your city overridden with zombies, would you survive? This may seem childish, but by preparing for the impossible, you'll be ready for the improbable.
The keys to surviving Z-day are simple: Be able to lift and throw heavy things, run fast and for long distances, and be able to navigate obstacles and urban environments in an efficient manner. By following the ZombieFit WODs (workout of the day) and practicing parkour, you will achieve increased fitness through the performance of functional movements at high intensity and find within yourself the internal discipline and mental fortitude necessary to become a traceur.
Our goal is to be instructive in functional fitness and the parkour ideology. We sincerely hope you learn something from this site. Whether you need zombies to motivate you, or just want a good workout/place to learn parkour, we'll be able to help.You can also subscribe by email by filling the field below:
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April 9th, 2010 on 8:38 am
[...] 126 Tabata [...]
April 20th, 2010 on 9:23 am
[...] of each individual exercise which includes 20 seconds of work, followed by 10 seconds of rest. Read this post for a more in-depth explanation. In this exercise, there is NO rest in between the exercises. [...]
June 5th, 2010 on 12:31 pm
[...] Down tabata push ups. var a2a_config = a2a_config || {}; a2a_config.linkname="WOD: 06/05/10"; [...]
June 5th, 2010 on 12:31 pm
[...] Down tabata push ups. var a2a_config = a2a_config || {}; a2a_config.linkname="WOD: 06/05/10"; [...]
June 21st, 2010 on 10:38 am
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June 30th, 2010 on 12:43 am
[...] Down tabata push ups. var a2a_config = a2a_config || {}; a2a_config.linkname="WOD: 06/30/10"; [...]
June 30th, 2010 on 11:07 pm
[...] Down tabata squats. var a2a_config = a2a_config || {}; a2a_config.linkname="WOD: 07/01/10"; [...]
August 4th, 2010 on 9:40 am
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August 15th, 2010 on 12:21 am
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September 6th, 2010 on 4:06 pm
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September 16th, 2010 on 9:44 am
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October 16th, 2010 on 1:03 pm
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October 22nd, 2010 on 9:23 am
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November 23rd, 2010 on 7:55 am
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December 27th, 2010 on 8:43 am
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December 28th, 2010 on 7:43 am
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January 9th, 2011 on 4:10 pm
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February 21st, 2011 on 9:33 am
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March 17th, 2011 on 4:13 pm
[...] of each individual exercise which includes 20 seconds of work, followed by 10 seconds of rest. Read this post for a more in-depth explanation. In this exercise, there is NO rest in between the exercises. [...]
March 17th, 2011 on 4:14 pm
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August 23rd, 2011 on 9:25 am
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September 22nd, 2011 on 8:33 am
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September 26th, 2011 on 1:22 pm
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October 10th, 2011 on 8:10 am
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October 24th, 2011 on 10:42 am
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December 8th, 2011 on 10:22 am
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