Ken Shu Dojo Karatabata
Intro / History
A popular regimen based on a 1996 study by Izumi Tabata
uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Tabata called this the IE1 protocol. In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.
The Ken Shu Do Way
Our Karatabata Program is a High Intensity program that also uses some strength work covering the whole body , a Non Contact Martial Arts Based Fitness class , we use different content every week and a different rate of timing , Typical HIIT " Tabata " sessions are 20 seconds exercise 10 seconds rest x 8 = 4 mins
Our Class is a hour long
20/10 x 8 sets x 8 sets - 30/10 x 8 Sets x 7 Sets - 45/15 x 8 sets x 6 sets , we also use a super set 30/10 x 8 sets x 6 sets at the end of each 6 we do a min flat out .
You go at your own pace with some gentle encouragement from the Instructors .
Firm up , get fighting fit , feel good , have a laugh , meet new people ..
( Results vary based on a you are what you also eat n consume diet )
come give it a try the KSD Karate way , the class is delivered by Sensei Daz a Level 3 personal instuctor and has a level 4 diploma in fitness & exercise the Karate based exercise interval training we at Ksd do using lots of different exercises and some karate basic skills thrown into the mix .
Our Class is open to all ages and fitness abilitys Male Female Mambers of the Karate club , Parents , friends .. every Tuesday 1830 - 1925 Class price £ 4.50