Tabata Protocol | Top Gun Karate & Krav Maga
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sonia jajoo reviewed Top Gun Karate & Krav Maga
5
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Top Gun Karate is the best place to learn karate and self defense. It is a very hands on experience that the kids love. Soke Tony Morrison is an amazing Instructor and he loves what he does. I highly recommend Top Gun Karate..give it a try and you won't regret it!

Julienne Kawai reviewed Top Gun Karate & Krav Maga
5
via Facebook

Really enjoy taking my son here. Classes are always good and he really likes it. Not just good martial arts but also good character building!

Matthew Bloom reviewed Top Gun Karate & Krav Maga
5
via Facebook

Holy heckaroni, where do I even begin with this place? I've been attending Top Gun Karate for fourteen years now (currently a 4th degree junior Black Belt), and the experience has been nothing short of exceptional. Actually, "exceptional" doesn't do it justice! The instructors are fantastic (Soke Tony Morrison. No further justification necessary.), the classes are informative, and sparring is 52 varieties of amazing. I could go on, but then where's the fun in it? You'll just have to see for yourself why this place is so marvelous!

If I could give this place six stars, I'd ask to give seven. I cannot sing this place's praises enough. Top Gun Karate has, and I do not exaggerate, changed my entire life and wordview. It's changed me as a person in the best possible way. In short: Why have you not signed up yet?

Hany Tawfick reviewed Top Gun Karate & Krav Maga
5
via Facebook

One of the BEST martial arts schools in the country! I highly recommend this school for children and adults!

Sandy Ely reviewed Top Gun Karate & Krav Maga
5
via Facebook

Top Gun Karate has changed my life. Thanks to Soke Tony Morrison for his motivation and encouragement not to give up, I've lost 60 lbs and have kept it off for 4 years now. His workouts are challenging and fun at the same time. If you're looking for a great workout that gives you results, Soke Tony Morrison is the person to train with! I was so happy with him, I decided to sign up my 3 children to take karate with him too. Not only does he teach them self defense and self confidence, he also teaches them life lessons that they will carry with them for the rest of their lives. Top Gun Karate has become our second home.

Fabio Lima reviewed Top Gun Karate & Krav Maga
5
via Facebook

I had the pleasure and the honor to work for Soke as a Brazilian Jiu-jitsu instructor. The guy is one best person I have ever met in my life. Always trying to help others whenever they need and his students absolutely loves him. He is a great Martial arts instructor as well. He has over 30 years of experience. He also has a real gifted teacher. He brakes the moves down in a way everyone can understand. If anyone is near his gym and wants to learn Karate or Krav Maga do yourself a favor and go check out Top Gun Karate. You will not be disappointed!!!

Teresa Weigel-Potts reviewed Top Gun Karate & Krav Maga
5
via Facebook

The skills you learn on this journey to Black Belt will help you far beyond the techniques you learn!

William Sylvia reviewed Top Gun Karate & Krav Maga
5
via Facebook

Amazing workout. Great martial arts. Top notch training!!

Pam Podaras Perulli reviewed Top Gun Karate & Krav Maga
5
via Facebook

The best workout ever!

Vinny Araujo reviewed Top Gun Karate & Krav Maga
5
via Facebook

Top Krav Maga School in the country if you are in the area you must train here!

Debbie Smooha Feith reviewed Top Gun Karate & Krav Maga
5
via Facebook

The best high energy, calorie burning, body sculpting workout.

Rean Wisky reviewed Top Gun Karate & Krav Maga
5
via Facebook

This is the best Karate and Krav Maga School in Long Island. Tony Morrison is a True Master of martial arts, master instructor and master of giving you exactly what you need from the arts.

Trish Agostino reviewed Top Gun Karate & Krav Maga
5
via Facebook

Tony Morrison is the best martial arts instructor I've ever had the honor and privilege of knowing and training with. He is by far the top Krav Maga instructor in the Country and a genuinely good hearted person. If you live in or near Long Island I highly recommend training here.

Kalil A. Mason-Alphonso reviewed Top Gun Karate & Krav Maga
5
via Facebook

The greatest place to train for Kids, Teens, and Adults in all of Long Island is Top Gun Karate and Fitness. With a great facility, staff, and community you are sure to get your money’s worth and that you can beat your life on! Join NOW! Sign Up TODAY!!!

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Tabata Protocol

What is Tabata?

Tabata is a quick and intense four-minute workout developed by researcher Izumi Tabata. “To break it down simply, Tabata is 20 seconds of maximum intensity effort followed by 10 seconds of rest,” says Lindsey Clayton, a trainer at Barry’s Bootcamp and co-founder of Brave Body Project. “You repeat this sequence of 20 seconds on and 10 seconds off for a total of eight rounds.”

Tabata’s team of Japanese researchers thoroughly investigated the effects of HIIT-style training on anaerobic and aerobic energy systems. Simply put: Aerobic exercise is light activity that’s sustainable over long periods of time (think jogging), while anaerobic activity is typically intense bursts for shorter periods of time (think sprinting). Their findings, published in the journal Medicine & Science in Sports & Exercise, found that this interval formula (called Tabata protocol) elicited significant improvements in both aerobic and anaerobic power over a six-week period. (Related: What’s the Difference Between HIIT and Tabata?)

What sets Tabata apart from traditional HIIT training is the 20:10 work/rest ratio and overall intensity, says Rondel King, M.S., exercise physiologist at NYU Langone’s Sports Performance Center. “You’re really looking for the work periods to be done at maximal levels,” he says. If you’re not going all-out, it shouldn’t be considered Tabata.

Can Tabata be done with weights?

Good news: The answer is totally up to you. Tabata workouts can involve weights or consist of bodyweight movements only. Similarly, Tabata can be an intense cardio workout or more focused on strength training. “For Tabata routines to be more cardio driven, focus on things like high knees, jumping jacks, and punches,” suggests Clayton, who stresses the efficiency of this particular type of workout since it can be done virtually anywhere, with minimal or no equipment. A strength-based Tabata routine could include a mix of triceps dips, push-ups, and plank dips. (Need some guidance? This fat-burning Tabata workout can replace cardio, while this four-minute workout builds muscle.)

Can Tabata be done every day?

The original Tabata protocol was conducted four times per week over a six-week period with high-level athletes, notes King. If you’re hooked on the thrill of Tabata training, it would be smart to consult with a personal trainer about your individual goals and the best way to implement these workouts into your routine for optimal results. Since, you know, not everyone is an elite athlete. (Speaking of personal trainers, here are five legitimate reasons to hire one.)

Since it’s so easy to mix up Tabata-style routines, you could easily select different exercises to create Tabata workouts that target different muscle groups. Which means, yes, you can do Tabata workouts every day.

King offers a word of warning to those looking to use Tabata to replace cardio as a whole. “I would use caution when doing this [original] protocol and stick to two to four times per week and supplement with steady state cardio three to five days a week,” he says. But at the end of the day, “it really depends on the training age of the individual and how quickly they recover from exercise.”

Here, Clayton offers one of her favorite Tabata-format workouts, perfect to get your heart rate up and the sweat started quickly. Do each move in order, and complete the prescribed number of sets before moving on to the next exercise.

1. Squat jumps (20 on 10 off, 2 sets)

2. Push-ups (20 on 10 off, 2 sets)

3. Uppercuts (20 on 10 off, 2 sets)

4. Mountain climbers (20 on 10 off, 2 sets)