"Tabata Something Else"
Tabata the following:
Pull Ups
Push Ups
Sit Ups (Un-Anchored Ab Mat)
Air Squats
*No rest between exercises, score the lowest set from each exercise only.
Rant Time-
I know there are a few of you who are not completely buying into the idea that short intense workouts are sufficient for you to meet your fitness goals. You are not doing yourself any favors by going out for a jog in McKinely park after your workout. In fact, you probably didn't push yourself hard enough if you even want to go yogging, or do any other type of aerobics after a CrossFit WOD. None of the best/fittest athletes in our gym "do cardio," and you are not doing yourself a single favor by "doing cardio."
First off, since you are doing CrossFit, you should know that the CrossFit prescription goes as follows:
-Practice and train major lifts: Deadlift, clean, squat, presses,
C&J, and snatch.
-Similarly, master the basics of gymnastics:
pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand,
pirouettes, flips, splits, and holds.
-Bike, run, swim, row, etc, HARD AND FAST!
-Five or six days per week mix these elements in as many combinations and
patterns as creativity will allow.
-KEEP WORKOUTS SHORT AND INTENSE!!!
The benefits of very low level aerobic work (walking, hiking,
cycling, swimming, leisure):
– increases capillary network (blood vessels that supply the muscle
cells with fuel and oxygen)
– increases muscle mitochondria
– increases production of fat-burning and fat-transporting enzymes
– more fun, because you can talk with a partner while doing it
The benefits of interval training (sprinting in short intense
bursts, CrossFit)
– increases muscle fiber strength
– increases aerobic capacity (work ability)
– increases muscle mitochondria (the main energy production center in
muscle)
– increases insulin sensitivity
– increases natural growth hormone production
The costs of chronic repetitious mid- and high-level
aerobic work (doing cardio)
– requires large amounts of dietary carbohydrates (SUGAR)
– decreases efficient fat metabolism
– increases stress hormone cortisol
– increases systemic inflammation
– increases oxidative damage (free radical production), see oxidative stress Wikipedia
– decreases in coordination, balance, agility, accuracy, strength, flexibility, speed, and power
– boring!
(From Marks Daily Apple – A Case Against Cardio, read the article if you want to live longer and be healthier, I dare you.)
It is really good to be active a very low intensities, such as yard work, leisure, walking, or playing. We were designed for these types of activities. It is great for you to be active at very high intensities like interval training/CrossFit which we were also well designed for. What is not good for you and will even make you less healthy and less fit, is the moderate intensity sustained activity such as running laps at the park or going to an hour long spin class. Our bodies were not designed for "doing cardio."
If you want to get more fit, do what you were well designed to do. Do more CrossFit (constantly varied functional movements at high intensity.) If you want to keep one foot on the merry go round you have been on for years, you can keep doing your cardio, but I just thought you should know a few of the reasons why that is a bad idea.
