National Institute For Fitness And Sport latest 2023

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What Are ‘Tabata’ and ‘Hennie Muller’ Training Exercises?

As soon as one studies high intensity interval training, the terms “Tabatas” and “Hennie Mullers” appear. It is therefore understandable to want to know exactly what the Tabata and Hennie Muller exercises are.

The tabatas are named after Dr. Izumi Tabata of the National Institute of Fitness and Sports in Tokyo.

Tabata intervals are long on the high intensity interval and shorter on the rest interval, i.e. 20 seconds of maximum intensity exercise followed by ten seconds of rest constitutes one cycle. Repeating this cycle eight times will take four minutes. Due to the grueling demands of the high intensity interval, the rest period is absolutely necessary for partial recovery of mental and physical abilities.

In Dr. Tabata’s study, a mechanically braked bicycle ergometer was used, but this protocol can be applied to almost any exercise imaginable.

Imagine doing one or more of the following things, for example: sprinting, jumping rope, doing squats and push-ups, or hitting a punching bag.

If you have the drive and stamina – plus the reasonable level of fitness needed to get started – fast results are guaranteed.

Hennie Mullers is named after a legendary South African rugby player, a flanker.

A Hennie Muller involves running the width, length and diagonal of the rugby pitch, ending up where you started. Do this twice in a row, then repeat as much as you can. Apparently, the Tokyo Gaijin rugby team goes about five sets for a practice session.

Tabatas and Hennie Mullers can be almost unbearably exhausting.

Without a doubt, Tabatas and Hennie Mullers should not be practiced by people of average physical condition. It is equally certain that the almost brutal demands imposed on the trainee can lead to mental fatigue and physical discomfort. But the hypothesis behind such exercises can be adapted for average people, and the proven increased fitness level obtained even by them

Looking for better fitness for yourself?

Research has shown that four minutes of Tabata interval training can do as much to boost aerobic and anaerobic capacity as one hour of endurance exercise, so even an adapted form of intensity interval training is intended to accelerate the desired results. Whether at the most demanding level or in a version suitable for ordinary mortals, training in a support group is encouraging and useful.

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