Tabata?

[clonmult]

Just been reading up a little on Tabata - I definitely need a change in routine.

But unsure about just heading down to the gym and doing 4 minutes.

Maybe go down there and do a half hour run, then a gentle row followed by a 4 minute tabata?

Any suggestions on getting started with this technique?

[Alec]

I sometimes (not often enough) do interval training with tabatta times, 20 seconds on 10 off. For me this is 20 sprint 10 walk 20 moderate run 10 walk 20 slow run, start again.

I also use this on the heavy bag, 20 on 10 rest.

[clonmult]

Alec said:

I sometimes (not often enough) do interval training with tabatta times, 20 seconds on 10 off. For me this is 20 sprint 10 walk 20 moderate run 10 walk 20 slow run, start again.

I also use this on the heavy bag, 20 on 10 rest.

Is that real running (ie street) or on a treadmill? They always seem to take an eternity to change speed, so thinking that when doing this in a gym that rowing or cycling would be more practical?

Heavy bag? Boxing? I'm still aching from tuesdays boxercise class (I absolutely went for it with every punch). Not yet got the hang of working on a punch bag.

[Halb]

4 mins is a nice lil warm-up.
http://tabatatraining.org/

You don't have to stick to 4 mins.
http://www.sixpackfactory.com/1000-reps-home-worko...

Build it up?

[clonmult]

Halb said:

4 mins is a nice lil warm-up.
http://tabatatraining.org/

You don't have to stick to 4 mins.
http://www.sixpackfactory.com/1000-reps-home-worko...

Build it up?

Definitely build it up!

Unsure about the sixpackfactory stuff - I signed up for the newsletters a month or so back, and all it seemed to be to start off with was the obvious - loads and loads and loads of cardio, so started to delete everything that got sent through.

[Halb]

Yeah. The good thing about spf is he has ideas. The format remains the same.

This is an idea for 20 mins of tabata.
http://www.sixpackfactory.com/xtremecardio/


I like circuits myself. I have just written a routine for myself with LSD three times a week followed by HIIT.
KBs, ViPRS, powerbags, plyos etc.

[clonmult]

Halb said:

I like circuits myself. I have just written a routine for myself with LSD three times a week followed by HIIT.
KBs, ViPRS, powerbags, plyos etc.

I'm getting back into some of the gym classes (circuits, quite intense); body is definitely suffering from them. VIPR is fantastic, will be starting that in a week or two. Never done anything like enough with the kettlebells. Plyometrics was yesterday, my core hasn't hurt this much in months.

And what is a powerbag? Never heard of that.

[Halb]

Tough vinyl bag, come in weights 5-50kg.
http://www.inspirefitnesssolutions.co.uk/images/pr...
There are lots of different versions of these, some are very versatile.

[MacGee]

try it on the rower...if you truely sprint for the 20 seconds...you'll die in the last!...a killer.

[clonmult]

MacGee said:

try it on the rower...if you truely sprint for the 20 seconds...you'll die in the last!...a killer.

On the few occasions when I've really given it everything on a 2k row I've felt like death would have been easier. Doing it tabata style will be even more intense.

See how I feel when I get down the gym at lunch ..... but I'm definitely going to be giving tabata a go.

[Hoofy]

Agreed with what Halb says. Carvell's ideas are great; I'm quite a fan. I suspect you haven't really read/listened to and understood what he was saying seeing as you want to do a long slow session and end with a short HIIT session. He promotes the opposite approach: 30 minute HIIT session ending with a short slow session.

I find that HIIT really helps with avoiding plateaus, is generally good for CV work and saves time.

Anyway, the key is really going for it for 10-20 seconds. If you can last a minute, well, you're not powerfully-built - you're just not going at it hard enough.

Edited by Hoofy on Thursday 6th September 10:38

[clonmult]

Hoofy said:

Agreed with what Halb says. Carvell's ideas are great; I'm quite a fan. I suspect you haven't really read/listened to and understood what he was saying seeing as you want to do a long slow session and end with a short HIIT session. He promotes the opposite approach: 30 minute HIIT session ending with a short slow session.

I find that HIIT really helps with avoiding plateaus, is generally good for CV work and saves time.

I got put off by the first mail that came through about "increasing the calorie burn". Which was just adding on additional low intensity cardio; I was having some woman problems at the time and I just gave up on Carvells suggestions.

I haven't done HIIT in the last 10 years (used to do it a lot when running), it was good back in the day.

[Hoofy]

clonmult said:

I got put off by the first mail that came through about "increasing the calorie burn". Which was just adding on additional low intensity cardio; I was having some woman problems at the time and I just gave up on Carvells suggestions.

I haven't done HIIT in the last 10 years (used to do it a lot when running), it was good back in the day.

If it helps, I don't do ANY non-HIIT abstract CV work now. I daren't as every time I have in the past, I notice fat stores increasing.

[MacGee]

as I may have written before..a popular routine which I think was Danish rowing method is to do a long piece..30-60 mins..steady pace..not too slow with 10+1 hard strokes every 2:30. This can be pushed harder nearer the end if you feel you've got some juice left. It certainly gets the sweat flowing.

[Halb]

clonmult said:

I got put off by the first mail that came through about "increasing the calorie burn". Which was just adding on additional low intensity cardio; I was having some woman problems at the time and I just gave up on Carvells suggestions.

I know it was just adding on LSD. But the time spent used more calories (in that added time) than LSD on it's own was the main thing. So an easy third without the intense bit.

[996 sps]

Is ViPer really that good?

We had a demo of it in our gym in 2008 and it looked a complete gimmick and utterly ghey, at that time didn't place an order.

Then I trained in Virgin Active last year and see one of the PTs using it on a client, why is it a good training aid? They obviously got there sales pitch in there okay.

[996 sps]

Is ViPer really that good?

We had a demo of it in our gym in 2008 and it looked a complete gimmick and utterly ghey, at that time didn't place an order.

Then I trained in Virgin Active last year and see one of the PTs using it on a client, why is it a good training aid? They obviously got there sales pitch in there okay.

[Hoofy]

Jesus wept. I just googled it. Evolution, you say? I found a 5 feet long metal pipe (weighs about 5kg) in a car park once that I sometimes use for practising as a short staff. At least I don't look "special needs".

Maybe it's time to bring back martial arts fitness, using heavy weapons instead of this lycra nonce-sense.

[996 sps]

Hoofy said:

Jesus wept. I just googled it. Evolution, you say? I found a 5 feet long metal pipe (weighs about 5kg) in a car park once that I sometimes use for practising as a short staff. At least I don't look "special needs".

Maybe it's time to bring back martial arts fitness, using heavy weapons instead of this lycra nonce-sense.

I've just You Tube d it, check out ViPer memorial hospital whole body workout - I know I can't comment to much as not done a class and when I was delivered the sales pitch I didn't find it something id use, but it looks like line dancing with some guttering pipe!

[Hoofy]

996 sps said:

I've just You Tube d it, check out ViPer memorial hospital whole body workout - I know I can't comment to much as not done a class and when I was delivered the sales pitch I didn't find it something id use, but it looks like line dancing with some guttering pipe!

I can see why you say that.