{"id":15151,"date":"2021-04-14T20:48:47","date_gmt":"2021-04-14T20:48:47","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=15151"},"modified":"2024-01-17T10:56:31","modified_gmt":"2024-01-17T16:56:31","slug":"build-cardio-conditioning-and-fight-fireground-fatigue-with-this-workout-addition","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2021\/04\/build-cardio-conditioning-and-fight-fireground-fatigue-with-this-workout-addition\/","title":{"rendered":"Build Cardio Conditioning and Fight Fireground Fatigue with this Workout Addition"},"content":{"rendered":"\n\n

Have you heard of Tabata?\u00a0 This is an unusual style workout floating around a lot of gyms and firehouses lately.\u00a0 I wanted to explain what it is and how we, as fire rescue athletes, can incorporate it into an effective workout.<\/p>\n“Tabata” is the name of a particular type of workout program that provides increased fat burning and oxygen efficiency in a short period of time. \u00a0\u00a0Instead of hours upon hours of exercise, Tabata can be completed in just 4-minute cycles.
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Tabata training was developed by a Japanese researcher named Dr. Izumi Tabata who worked with Olympic speed skaters.\u00a0 In his study, he found that a control group using his training method of 20 seconds work, 10 seconds rest, for eight intervals, saw greater VO2 Max improvement than the other group that trained with 60-minute sessions.\u00a0 The real question that you want to know is:\u00a0 “How can this apply to fire rescue athletes instead of Olympic speed skaters?\u00a0 <\/p>\n

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We know that there are few activities more physically demanding than fighting a working fire or carrying a patient down and around stairs.\u00a0 In many cases, fire rescue athletes are asked to work at near maximal heart rate and strength under very extreme and stressful conditions.\u00a0 This is the reason why high-intensity training like Tabata should be included as part of our fitness program.\u00a0 <\/p>\n

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If you have followed my posts in the past you know how I believe that intervals have a huge place in the fire rescue athletes’ workout.\u00a0 You can read that post by clicking here<\/a>.\u00a0 \u00a0<\/p>\n

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So what is the Tabata protocol?\u00a0 \u00a0A Tabata workout is an interval training cycle of 20 seconds at maximum effort, followed by 10 seconds of rest.\u00a0 The cycle is repeated without pause 8 times for a total of four minutes. \u00a0\u00a0Try to use this protocol at the end of a strength workout as a substitute for the 10-minute Interval Overhaul.<\/a>\u00a0 <\/p>\n

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Tabata Protocol Interval Overhaul– Choose 2 different exercises and switch between them every 20 seconds with 10 seconds of rest between.\u00a0 <\/strong><\/p>\n

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If you want to focus on more cardio recovery you can perform mountain climbers and burpees or row machine and treadmill.\u00a0 <\/strong><\/p>\n

You can also use fireground movements and switch between them like sleds, drags, stairs, or battling hoselines.<\/strong><\/p>\n

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Cardio Tabata Overhaul Option<\/b><\/u><\/u><\/h5>\n