TABATA Ring Rows/Ring Push Ups DB Push Press Double Unders Wall Balls DB Squat Clean Jumping Lunge Sumo Dead lift High Puls

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Tabata protocol is the most efficient means to improve conditioning.

The Tabata protocol consists of 8 sets of 20 seconds of exercise, interspersed with 10 seconds of rest. As you may have guessed, the research was done by a professor named Tabata, out of the Department of Physiology and Biomechanics in Prefecture, Japan. This 1996 study showed that moderate-intensity aerobic training, the traditional form of conditioning such as jogging or running continuously, improves maximal aerobic power, but does not change anaerobic capacity. This absence is a critical rationale for avoiding sustained exercise (i.e. over 30 seconds), unless you are training for sports that do not involve the anaerobic system, such as race walking. This research went on to find that the protocol of 20 seconds of work with 10 seconds of rest, improved both the anaerobic and aerobic energy systems at the same time! The 20 seconds of work was intense enough to require subjects to move explosively to target the anaerobic pathways, yet the short rest challenged the aerobic system to provide oxygen for a faster recovery between bouts. A follow-up study by Tabata added to these findings, showing the protocol taxed both the anaerobic and aerobic energy releasing systems almost maximally.