{"id":2346,"date":"2016-01-25T17:25:09","date_gmt":"2016-01-25T23:25:09","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=2346"},"modified":"2016-01-25T17:25:09","modified_gmt":"2016-01-25T23:25:09","slug":"firefighter-tabata-cardio-workout","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2016\/01\/firefighter-tabata-cardio-workout\/","title":{"rendered":"Firefighter Tabata Cardio Workout"},"content":{"rendered":"
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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 \u00a0how we, as fire rescue athletes, can incorporate it into an effective workout.<\/span><\/div>\n<\/div>\n
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\u201cTabata\u201d 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\u00a0<\/b>minute cycles.<\/span><\/div>\n
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\"\"<\/a>Tabata training was developed by a Japanese researcher named Dr. Izumi Tabata who was working 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<\/span><\/div>\n
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We know\u00a0 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\u00a0 the reason why high intensity training \u00a0like Tabata should be included as part of our fitness program.\u00a0<\/span><\/div>\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<\/span><\/div>\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 to the 10-minute Interval Overhaul.<\/a>\u00a0<\/span><\/div>\n
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Gotta Love Burpees!<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Tabata Protocol Interval Overhaul– Choose 2 different exercises and switch between them every 20 seconds with 10 seconds of rest between.\u00a0 If you want to focus on more cardio recovery you can perform mountain climbers and burpees or row machine and treadmill.\u00a0 You can also use fireground movements and switch between them like sledges, drags, stairs or battling hoselines<\/span><\/p>\n<\/div>\n

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Cardio Tabata Overhaul Option<\/b><\/u><\/span><\/b><\/u><\/p>\n

20 seconds mountain climbers<\/span><\/div>\n<\/div>\n
10 seconds rest<\/span><\/div>\n
20 seconds burpees<\/span><\/div>\n
10 seconds rest<\/span><\/div>\n
Repeat 3x (for a total of 4 rounds)<\/span><\/div>\n
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Or try this one…<\/div>\n
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Fireground Tabata Overhaul Option<\/u><\/b><\/span><\/div>\n
20 seconds sledge hammers (on tire or other) or crawls<\/span><\/div>\n
10 seconds rest<\/span><\/div>\n
20 seconds stairs or dummy drags\/ farmers carry<\/span><\/div>\n
10 seconds rest<\/span><\/div>\n
Repeat 3x (for a total of 4 rounds)<\/span><\/div>\n
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**The original Tabata protocol was done on a bicycle and performed at a very high intensity.\u00a0 Try to perform the 20 second work intervals with as high intensity as you possibly can.\u00a0<\/span><\/div>\n
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You can also use this protocol with strength and core exercises, give it a try with your next workout.<\/span><\/div>\n
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Stay safe and Get FRF,<\/div>\n
Aaron Zamzow<\/div>\n
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\u00a0<\/strong>PS- How is your Workout Program Working? \u00a0Get one of the Best Firefighter Workout Programs that is (money back) Guaranteed to Get you “Fit for Duty.”<\/span><\/strong> \u00a0<\/span><\/div>\n

Click Here to Learn about the FRF Ultimate Fire Rescue Workout<\/a><\/span><\/h3>\n","protected":false},"excerpt":{"rendered":"

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 \u00a0how we, as fire rescue athletes, can incorporate it into an effective workout. \u201cTabata\u201d is the name of a particular type of workout program that provides increased…<\/p>\n","protected":false},"author":3,"featured_media":4659,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[125,38,197],"tags":[292,251,293,73],"class_list":["post-2346","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-interval-fire-fighting","category-firefighter-fitness-program","category-firefighter-interval-workout","tag-fire-rescue-tabata","tag-firefighter-cardio-workout","tag-firefighter-tabata","tag-firefighter-workout"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-BQ","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2014\/03\/tabatas.jpg?fit=197%2C255&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/2346","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=2346"}],"version-history":[{"count":0,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/2346\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/4659"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=2346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=2346"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=2346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}