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Tabata Mp3 Downloads:
Download these tabata MP3s for your iPod.
(Right click on the links and choose "Save Target As..." or "Save Link As...")
Tabata Sound Cues Only:
Tabata - 8 rounds, 20 on, 10 off (Fight Bell).mp3
Tabata - 8 rounds, 20 on, 10 off (Female Voice).mp3
Tabata - 8 rounds, 20 on, 10 off (English Man).mp3
Tabata This (Fight Bell).mp3
Tabata This (Female Voice).mp3
Tabata This (English Man).mp3
Tabata Song Mixes:
Tabata Eye of the Tiger.mp3 - by Beach-Fitness - 3/6/2012
Tabata Intervals - Dellish 3.mp3 - by Damien Del Russo
A Tribe Called Quest - Scenario.mp3 - by Andrew Bueno
Linkin Park - H! Vltg3.mp3 - by Andrew Bueno
Souls of Mischief - 93 Till Infinity.mp3 - by Andrew Bueno
Weezer - Buddy Holly.mp3 - by Andrew Bueno
TabataThis!.mp3 (Track List) - by Allan Luomala
Tabata Something Else (Rap Version).mp3 - by Tim Donahey
Fort Minor,Beastie,Rage,Outcast.mp3 - by Tim Donahey
JRalph,Ezra,Gorillaz,Gnarls Barkley.mp3 - by Tim Donahey
Rocky Tabatas.mp3 - by Tim Donahey
Rocky Tabatas 2.mp3 - by Tim Donahey
Kanye_OkGo_Rapture_Cake.mp3 - by Tim Donahey
HOP_DJ_Kool_Onyx_Eminem.mp3 - by Tim Donahey
Tabata Something Else Mix.mp3 - by Michael Salewski
Tabata 8 Rounds - Here I Come.mp3 - by Sean F.
Helpful Tabata Information:
Someone mind explaining to me what exactly tabata is?
"Tabata refers to the format of the workout. You do 20 seconds of any very high intensity workout, followed by 10 seconds of rest. Do this 8 times for 4 minutes in total. That's tabata! It's great because you can customise it a great deal and make it more interesting."
What exercises do you do with Tabata?
"Things like burpees, squat jumps, pull ups, a shadow boxing routine I have, power cleans, push ups, sit ups, sprints, skipping... anything. I just like to mix it up rather than do the one activity. As long as the activity leaves you exhausted when I do it for a short period of time, you can't do light activities, need something that will really get your heart rate pumping."
What's Tabata? (from the CrossFit FAQ at crossfit.com)
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
Explain Tabata This (from the CrossFit FAQ at crossfit.com)
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Some performance insights and a scoring example from Mark Twight:
A total score of 53 (Excellent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
12 row (use the calorie counter and call each calorie a rep)
This score is a 53
The Tabata is named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports. He performed a study with rats comparing high-intensity intermittent exercise training (HIT) with low-intensity prolonged exercise training (LIT). For 8 days, two different groups of rats performed the following:
The HIT group: 14 tabata rounds (20-s on, 10-s off) of high-intensity swimming.
(Total work time: 280 s, not including the rests.)
The LIT group: Two 3-h bouts, separated by 45 min of rest, of low-intensity swimming.
(Total work time: 6 h, not including the rest.)
"In conclusion, the present investigation demonstrated that 8 days of HIT lasting only 280 s elevated both GLUT-4 content and maximal glucose transport activity in rat skeletal muscle to a level similar to that attained after LIT, which has been considered a tool to increase GLUT-4 content maximally." - Dr. Tabata
The Complete Scientific Paper written by Izumi Tabata and his research team:
Effects of high-intensity swimming training on GLUT-4 and glucose transport activity in rat skeletal muscle
Tabata Sit Ups - 12 mins
Tabata Core Workout - 8 mins
Tabata Butt/Thigh Workout - 12 mins
Tabata Hollow Rocks - 4 mins