Discussion
A quick search reveals not a lot on tabata here, though I know quite a few practice HIIT and variations thereof.
tabataexercise.com and tabatatraining.org offer some information if you're not familiar with the technique/method.
Unlike most exercise regimes, this has at least a little formal 'proof' of it's efficacy, see here: click, as opposed to the more usual anecdotal and bro science we see and hear so often.
There is much made of 4 minutes three or four times a week being all that's required, but then most of the advocates go on to say they do two or three 4 minute routines in a session; four, five and sometimes more per week!
Anyhoo, I'm always on the lookout for something different to me, so I'm going to give it a bash for six weeks. Planning on three 'workouts' per week, strictly four minutes each.
Workout 1 will be 20s shoulder press, 10s rest, 20s squats, 10s rest and repeat four times.
2 Pull-ups and planks, 3 jumping jacks and press-ups.
We'll see.
tabataexercise.com and tabatatraining.org offer some information if you're not familiar with the technique/method.
Unlike most exercise regimes, this has at least a little formal 'proof' of it's efficacy, see here: click, as opposed to the more usual anecdotal and bro science we see and hear so often.
There is much made of 4 minutes three or four times a week being all that's required, but then most of the advocates go on to say they do two or three 4 minute routines in a session; four, five and sometimes more per week!
Anyhoo, I'm always on the lookout for something different to me, so I'm going to give it a bash for six weeks. Planning on three 'workouts' per week, strictly four minutes each.
Workout 1 will be 20s shoulder press, 10s rest, 20s squats, 10s rest and repeat four times.
2 Pull-ups and planks, 3 jumping jacks and press-ups.
We'll see.
LordGrover said:
There is much made of 4 minutes three or four times a week being all that's required, but then most of the advocates go on to say they do two or three 4 minute routines in a session; four, five and sometimes more per week!
Perhaps because they can. 
Remember that your fitness levels will improve. When I first started kb swingings in a HIIT format, 10s on, 10s off for 10 minutes was tiring. Then 20 minutes was required, then 20s on, 10s off for 20 minutes...
Also, "all that's required" is probably to be healthy, but if you want to burn fat, or continue to improve your fitness and can go on, then why not.
It might be tough with resistance exercise, the weight would have to be enough for you to be exhausted at the end.
I have done it on rowing, the wall climber machine thingy, med ball explosive movements...hmm, actually I may have done bodyweight stuff a while ago...
http://www.pistonheads.co.uk/GASSING/topic.asp?h=0...
I have done it on rowing, the wall climber machine thingy, med ball explosive movements...hmm, actually I may have done bodyweight stuff a while ago...
http://www.pistonheads.co.uk/GASSING/topic.asp?h=0...
You know a lot of F1 drivers use Tabata training? Especially McLaren. Can't remember where I heard/read it, but I believe what my memory recalls!
Tabata doesn't have to be soley short intense sessions. You can kinda mix it up to be like a resistance training version of HIIT.
Traditional Tri-sets aren't a million miles away from resistance Tabata, except they are more in the region of 1 minute work, 30 seconds rest.
Tabata doesn't have to be soley short intense sessions. You can kinda mix it up to be like a resistance training version of HIIT.
Traditional Tri-sets aren't a million miles away from resistance Tabata, except they are more in the region of 1 minute work, 30 seconds rest.
Possibly the intensity. Most people who follow tabata don't work hard enough.
http://www.youtube.com/watch?v=v7-h_w7bJrU
http://www.youtube.com/watch?v=v7-h_w7bJrU
Yes, when it comes down to it, it is about intensity. If your burst can last more than 20s, then it's not intense enough. So when someone says they do HIIT with the "on" bit lasting 2 minutes, you have to wonder "Intense? Really?".
LordGrover said:
Close; 20s, 10s for 8 'reps' taking a total of 4 minutes.
Oh yeah. I knew it was very specific and that is what makes it Tabata (named after some Japanese chap who specified that).Hoofy said:
IroningMan said:
Fair enough; interval training of any kind is what you make it, I guess. I can understand shorter intervals, but why so few of them?
Because if it's intense enough, it's all that's needed to work the CV system. (IANADorPT.)Not too sure whether Horizon was specifically tabata or another variation on HIIT.
Tabata is quite specific as it's based on proper test linked above.
Pretty sure no-one is claiming it is the 'best' method for anything, but it is a repeatable, proven method for athletes. Anyone is free to fiddle and customise as they see fit, much like the alternative ways of Intermittent Fasting discussed elsewhere on PH.
Tabata is quite specific as it's based on proper test linked above.
Pretty sure no-one is claiming it is the 'best' method for anything, but it is a repeatable, proven method for athletes. Anyone is free to fiddle and customise as they see fit, much like the alternative ways of Intermittent Fasting discussed elsewhere on PH.
I wonder if there's a sweet spot somewhere around the balance between CV system stress/exhaustion and local muscle exhaustion - but if there is it'll be wholly individual.
It'd be no good for me to use press-ups for high-intensity intervals (by any name), for example, because my triceps would fail before I got out of breath, but I can hit my max HR with sprint efforts on the bike, or plyometric tuck jumps - because of the O2 my legs are capable of demanding.
The Tabata study, and the others linked to it, seem to use bikes, I guess that's partly for measurability and partly to guarantee CV stress.
It'd be no good for me to use press-ups for high-intensity intervals (by any name), for example, because my triceps would fail before I got out of breath, but I can hit my max HR with sprint efforts on the bike, or plyometric tuck jumps - because of the O2 my legs are capable of demanding.
The Tabata study, and the others linked to it, seem to use bikes, I guess that's partly for measurability and partly to guarantee CV stress.
I've completed two sessions.
The first yesterday was push-ups and squats. It was challenging but I think I subconsciously held something back, expecting it to be harder/worse than it was. Push-ups {16, 12, 9, 7} Squats {11, 11, 10, 10} for a grand total of 86 reps. Target to beat for next time I do that set.
Today was shoulder press and jump squats. Absolutely knackering. Amazing how much effort it takes to work hard for 160 secs.
Presses {11, 8, 9, 8} Jump Squats {13, 11, 11, 10} total 81 reps. Almost fainted at the end - had to lay down gasping for breath for a few minutes. Loved it!
Clearly, as a fat old fecker those numbers will impress no-one. Great fun though, and it may be doing me good to boot. Win-win!
This chap seems to enjoy taking his shirt off a bit much for me, but he demonstrates how basic and simple the routines can be, while still be challenging: youtube.
The first yesterday was push-ups and squats. It was challenging but I think I subconsciously held something back, expecting it to be harder/worse than it was. Push-ups {16, 12, 9, 7} Squats {11, 11, 10, 10} for a grand total of 86 reps. Target to beat for next time I do that set.
Today was shoulder press and jump squats. Absolutely knackering. Amazing how much effort it takes to work hard for 160 secs.
Presses {11, 8, 9, 8} Jump Squats {13, 11, 11, 10} total 81 reps. Almost fainted at the end - had to lay down gasping for breath for a few minutes. Loved it!Clearly, as a fat old fecker those numbers will impress no-one. Great fun though, and it may be doing me good to boot. Win-win!
This chap seems to enjoy taking his shirt off a bit much for me, but he demonstrates how basic and simple the routines can be, while still be challenging: youtube.
IroningMan said:
It'd be no good for me to use press-ups for high-intensity intervals (by any name), for example, because my triceps would fail before I got out of breath,
Then you could do alternate exercises. Or make the press-ups easier by changing the pivot angle.I like the walking/climbing plank I saw the sixpack factory guy doing, I did a similar tabata style circuit with them included.
A lot of his stuff is very short high intensity workout circuits.
http://www.sixpackfactory.com/category/videos/work...
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