Huff and Nick hanging out at the CertBill and Nick are officially back from their level 1 cert at Crossfit San Diego. They both had a great time down there and you can be sure that they will share their experience with all of us on Saturday. One of the more amazing things I heard was that at the cert, Huff cut his "Fran" time from the 8+ min range down to a 4+ min range. That is one hell of a PR! Congratulations guys!
Crossfit Trivia #13 (11 points): Why do we use Tabata intervals with Crossfit training?
W.O.D Tuesday 6/10/08
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"God's Workout", by Virginia Heffernan - The Medium
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Rest
"God's Workout", by Virginia Heffernan - The Medium
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16 comments:
My Huffy looks so cute in his picture =)
So for the trivia...
The high-intensity intermittent training of Tabata intervals improve both anaerobic and aerobic energy supplying systems significantly.
CrossFit is interested in maximizing increased oxygen consumption and obtaining increased lactate threshold systemically through multiple modalities, including weight training. Therefore, Crossfit advocates regular high intensity training (such as Tabata intervals) in as many training modalities as possible through largely anaerobic efforts and intervals while deliberately and specifically avoiding the efficiency that accompanies mastery of a single modality.
Tabata intervals effectively increase anaerobic and aerobic capacity.
Faith, you literally beat me by seconds!
Good job Faith,
I'm gonna give you the 11 points but...
6 extra points will go to someone if they can give me a more detailed description of what exactly is special about tabata
Just in case CJ finds our current answers insufficient:
"with interval training we get all of the cardiovascular benefit of
endurance work without the attendant loss of strength, speed, and power."
Source: CF journal
Tabata's increase both oxygen intake and anaerobic capacity.
The doctor's study showed that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.
This form of training is also effective for fat loss. Tabata Intervals will raise your body’s metabolic rate long after the exercise session is completed. You will continue to burn fat throughout the day.
Many recent studies have confirmed that the powerful "after-effect" of interval training is much more effective (for fat loss) than low-intensity, continuous exercise.
Miguel,
haha, no matter how many points you have, you could always have more. 6 points
i think you should just give miguel the t-shirt. it's not even fair. he's like a man among children.
did sunday's workout: 5 rounds of 400m run and 15 power snatches with 65#: 26:42. yeah, it's the women's weight, so what?
Yesterday:
200 air squats for time
6 minutes even.
This whole lower body workout thing is not enjoyable.
So, what metabolic pathway(s) dominate performance during a tabata interval?
Glycolyctic?
From Crossfit Archives:
There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.
The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. These are the “anaerobic” pathways.
The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes. This is the aerobic pathway.
Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at CrossFit.
Favoring one or two pathways to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training. Time domain matching of task or sport to training is the first step to effective, legitimate strength and conditioning.
Thanks Miguel... that was actually the passage that inspired my question in the first place. It seems to me that based on the fact that a single tabata interval lasts 4 minutes, and "the glycolytic [pathway], dominates moderate-powered activities, those that last up to several minutes," we would expect the glycolytic pathway to drive performance.
The problem is that this logic completely neglects the 2:1 work to rest ratio of a tabata interval. I'll at least buy that the glycolytic pathway is involved **on average**. But the metabolic demands of each 20 second work interval certainly are not clear to me.
Did that make sense?
Matt,
I guessed glycolyctic based on the "overall length" of the Tabata exercise, but in all honesty, I'm not sure.
As you mentioned, the 20 second duration of the drill "seems" like it would be too long for the phosphagen. Is there perhaps a happy medium between the phospagen and glycolyctic? Or a blend?
Is an exercise physiologist amongst us that can sort it out?
Upon further research, (http://cbass.com/SEARCHOF.HTM), I did discover that it is the REST periods that are the driving force in the Tabata:
"Why did the 1E1 protocol stress both aerobic and anaerobic capacity maximally, when the more intense ...and longer...bouts of the 1E2 protocol did not? The researchers believe the key factor was the difference in the rest periods.
The relatively long 2 minute rest periods in 1E2 allowed oxygen uptake to fall considerably and, therefore, when the next exercise bout started there was a delay before the oxygen uptake increased and began again to approach maximum. On the other hand, the short 10 second rest periods... allowed only slight recovery, and therefore oxygen uptake increased in each succeeding bout, reaching maximum capacity in the final seconds of the last bout.
Again, the short rest periods in 1E1 caused the oxygen deficit to continue building from rep to rep, reaching maximum anaerobic capacity at the end of the exercise."
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