Citazione:
Originalmente inviato da rocky marciano
io faccio pugni a vuoto coi pesetti davanti allo specchio per 20 sec. 10 riposo e via fino a tre minuti lo faccio da anni ma non ho mai saputo che l'inventore fosse sto signor tabata!!!
grazie dell'info guerrieri! :-)
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non l'ha inventato il dottor tabata. 20 sec. work 10 sec. rest è solo un rapporto lavoro/riposo per l'HIIT. potrebbero anche essere 30 sec. work 15 rest.
il dottor tabata è l'autore di uno studio sull'HIIT e in quello studio ha usato 20 sec. work 10 rest. da quel momento l'HIIT eseguito con quei tempi viene chiamato protocollo tabata.
il suo intento però non era quello di inventare un nuovo protocollo, ma di fare uno studio che paragonava gli effetti di un allenamento di tipo aerobico a quelli di un allenamento di interval training.
Effects of moderate-intensity endurance and high-i...[Med Sci Sports Exerc. 1996] - PubMed Result
Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.
Tabata I,
Nishimura K,
Kouzaki M,
Hirai Y,
Ogita F,
Miyachi M,
Yamamoto K.
Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.
This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.
PMID: 8897392 [PubMed - indexed for MEDLINE]