Отправлено: 11.10.19 16:11. Заголовок: ТАБАТА
протокол Табата очень прост:
|Professor Tabata’s study was completed in 1996, using Olympic speed skaters as subjects. His study used 20 seconds of ultra-intense exercise (about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (7-8 cycles). The exercise was performed on a mechanically-braked cycle ergometer. Tabata called this the IE1 protocol. This was done 4 days per week, with a day of steady-state training as well. |
In other words, unless you are doing all these things…
An Olympic or very high level athlete
Using a mechanically-braked cycle ergometer
Training at an intensity of 170% of VO2max
Training 5 days a week (4 x IE1 + 1 steady-state)
…then you are not doing Tabata training. In fact, in the original study from 1996, participants were disqualified if they could not keep a steady cycling pace of 85RPM for the full 20 seconds of work.
работа на 100% VO2max
связано с истощением и рвотой.
По протоколу Табата вы должны выдать 170% VO2max 8 раз за 4 минуты, по 20 секунд.
Не обманывайте себя.
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