Using Tabata Intervals and Kettlebells

I have never been a fan of long cardio training, maybe I lack the necessary mental fortitude for it. Last fall I ran my first half marathon in 1:51.46. I know that speed won’t win any sponsorships, but I am proud of my time for someone that gets bored after 20 minutes of cardio. Training for the half marathon does require actual running, but during my training I learned another reason to loath cardio. Half way into my marathon training I developed iliotibial band syndrome, which feels like a knife is stabbing in the side of your knee with each step. I had already committed to the half marathon and my stubbornness would not let me drop out. Advil, ice baths, and foam rolling were not enough to control the ITBS so I had to find another way to up the cardio without over working my knees. That is when I discovered Tabata Intervals, named after Dr. Izumi Tabata

ABSTRACT
Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.

Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.
View Abstract at Pubmed.gov

I have been training with kettlebells for several years, but I needed a way to overcome my lacking the fortitude to bang out swing/clean/snatch for an extend period of time. Determination and concentration are virtues I am working to develop. Combining Tabata Intervals with kettlebells allowed me to keep my focus through multiple rounds.

Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes). Although Dr. Tabata used a mechanically braked cycle ergometer, I paired it with variations of kettlebell swings and cleans.

Sample Workout Interval

• Two handed swings
• One handed swings
• High Pull
• One handed Cleans

This workout will consist of 4 separate Tabata Intervals, each consisting of 4 minutes. The total workout will last 16 minutes. Depending on where you are at with your training you can add/subtract intervals or increase/decrease the weight of the kettlebell. For light days I use the 16 kg bell and for my serious cardio days I use the 24 kg bell. A bonus side effect I found from combining Tabata Intervals with kettlebells was the increased fat burning. Studies keep showing that interval training can be more effective at fat loss than low intensity, continuous cardio. Tabata Intervals give you that increased metabolic rate long after you are done working out. Give it a try and let me know how it works for you!