Well, first serious crack at a Tabata routine yesterday. Kind of feeling it today and it was certainly an experience.
The basics of Tabata is 8 rounds of 20 seconds flat out exercise with a 10 second rest in between per exercise. So each exercise lasts 4 minutes (20 + 10 x 8).
The key is to go flat out while exercising to get your heart rate up and you’ll improve your VO2 Max. The high heart rate is anaerobic exercise and burns the sugar component of fat in the body.*
While 20 seconds doesn’t sound much, after 3 rounds of 4 minutes I had built up a good sweat and completing the 7th and 8th round of exercise was challenging. I’m also feeling it a bit today.
I did three exercises: Deadlift (30kgs), Plank, Kettlebell Swing (12kg).
I pushed myself but needed to also focus on form. No point getting stupid injuries simply to go faster. I will build up the reps/20 seconds as I get better.
A couple of images from the Garmin:
Heart Rate Stats
Average heart rate is low (105) and considered aerobic but keep in min there was a warm up, cool down and two minute rests between exercises. That said the max of 143 could be higher but this is also due to working on form and and not speed. Overall a fair start. Next Tabata is Saturday afternoon.
Tomorrow there is parkrun and then the next workout tomorrow afternoon.
Should be fun!
*-I’m not a doctor so just check this if you need to.