Tabata HIIT Training

  • Desmondlug

    Posts: 92

    Nov 01, 2010 9:37 PM GMT
    Has anyone head of Tabata HIIT training? Your supposed to go all out for 20 seconds and rest for 10, do this for 8 sets which is 4 minutes. Its supposed to be a good fat burner, I am thinking of trying it today using sprints.
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    Nov 02, 2010 7:44 AM GMT
    It is amazing, but possibly the hardest cardio workout you can do.

    In order to do it properly each 20 seconds has to be an all out effort. You can´t hold back for the 8th rep. It´s actually better just to complete 5 or 6 intervals at 100% than all 8 at 80%.

    One way of training towards it is to break it in two: 4 sets of the 20/10 interval, 5 mins easy cardio, 4 more sets of the intervals.

    If you are not tired after you didn´t do it right. Make sure you warm up before.
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    Nov 02, 2010 7:52 PM GMT
    Lostboy saidIt is amazing, but possibly the hardest cardio workout you can do.

    In order to do it properly each 20 seconds has to be an all out effort. You can´t hold back for the 8th rep. It´s actually better just to complete 5 or 6 intervals at 100% than all 8 at 80%.

    One way of training towards it is to break it in two: 4 sets of the 20/10 interval, 5 mins easy cardio, 4 more sets of the intervals.

    If you are not tired after you didn´t do it right. Make sure you warm up before.


    ^Listen to this.
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    Feb 24, 2011 10:19 PM GMT
    Are you supposed to do the same exercise for the whole 8 sets?
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    Feb 25, 2011 2:08 AM GMT
    tabata is intense .

    those 10 sec. recovery seem to get shorter and shorter !
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    Feb 25, 2011 1:48 PM GMT
    kandsk saidAre you supposed to do the same exercise for the whole 8 sets?


    Normally you would, but there is not need to. It was originally developed for speed skaters Keep it simple as after the 3rd rep you will need all your energy to keep upright.

    Yes. 3rd rep. You should be suffering that early. The cross fit way of using the intervals is very light weight. If you can do more than 8 you are not doing it hard enough.
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    Feb 25, 2011 2:06 PM GMT
    I do this quite often as part of crossfit workout of the day. Love it -- short, painful, INTENSE ... good stuff.
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    Feb 25, 2011 5:02 PM GMT
    Lostboy said
    kandsk saidAre you supposed to do the same exercise for the whole 8 sets?


    Normally you would, but there is not need to. It was originally developed for speed skaters Keep it simple as after the 3rd rep you will need all your energy to keep upright.

    Yes. 3rd rep. You should be suffering that early. The cross fit way of using the intervals is very light weight. If you can do more than 8 you are not doing it hard enough.

    I started my day with pushups and could only do a few by the fourth set! Had to switch to squats, but even then I felt tired for the next couple hours. I'm impressed icon_biggrin.gif
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    Feb 26, 2011 2:37 AM GMT
    It's absolutely incredible. Love it. Intense. And it WORKS.
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    Feb 26, 2011 9:13 PM GMT
    Had to sub a class this past Thursday and used a lot of Tabata[it was called 'Interval Challenge] the great thing about using Tabata is it can be adapted ....made easier or harder... instead of eight rounds you can do three etc.
    The poor Japanese exchange student girls who came gave up halfway through the third skipping drill though and laid flat out on the floor..
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    Feb 27, 2011 6:31 AM GMT
    Every once in a while I add this to my spinning class. I hear the groans when I say we're going to do Tabata, but they love/hate it at the end. It's great!
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    Feb 27, 2011 11:29 PM GMT
    I want to try this too!

    Do you just pick 1 full body exercise and repeat it 10 times, or can you do 2 or 3 exercises and rotate through them?

    Any advise would be awesome! icon_question.gif
  • delthespaz

    Posts: 136

    Mar 01, 2011 4:59 AM GMT
    WHAT IT IS

    Tabata is an interval training cycle of 20 seconds of max intensity exercise, followed by 10 seconds of rest, repeated 8 times for a total of four minutes. It is scored by counting how many movements you complete in each of the 20 second rounds. Usually, the round with the smallest number is your score, but you can also count total reps completed over the whole sequence.

    This philosophy of work output has also been put to the test in the office.

    WHERE IT CAME FROM

    This simple and very effective training method was created by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study was published in the journal Medicine and Science in Sports & Exercise. The study focused on the physiological benefits of high-intensity intermittent training - with dramatic results. Using already physically fit athletes, they found a 28% increase in anaerobic capacity and 14% increase in their ability to consume oxygen after just 6 weeks of testing. Again, these test subjects were already fit. What does it all mean? It means they found that four minutes of Tabata training could do more to boost both aerobic and anaerobic capacity than an hour of endurance exercise.

    HOW TO INTEGRATE IT INTO YOUR WORKOUT
    Try doing a tabata at the beginning of your workout as a warmup. Tabata burpees.

    You can put together 2 movements like push ups and pull ups and alternate them for a total of 8 minutes. Or do 4 minutes of push ups and 4 minutes of pull ups.

    You can make an entire workout based on tabata, and even integrate running into it:

    Running Tabata Something Else
    For time:
    Tabata pullups, 1 round
    Run 1 mile
    Tabata pushups, 1 round
    Run 1 mile
    Tabata situps, 1 round
    Run 1 mile
    Tabata squats, 1 round
    Run 1 mile
    (Source: US Tactical / navyseals.com)
  • geojock

    Posts: 141

    Mar 01, 2011 5:09 AM GMT
    there is a bootcamp class i have been doing at my gym that is based around Tabatas. it kicks my ass every time. i highly recommend it.
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    Mar 03, 2011 12:50 PM GMT
    delthespaz said

    HOW TO INTEGRATE IT INTO YOUR WORKOUT
    Try doing a tabata at the beginning of your workout as a warmup.....

    Running Tabata Something Else
    For time:
    Tabata pullups, 1 round
    Run 1 mile
    Tabata pushups, 1 round
    Run 1 mile
    Tabata situps, 1 round
    Run 1 mile
    Tabata squats, 1 round
    Run 1 mile
    (Source: US Tactical / navyseals.com)


    OK this shows they don´t get it.

    The 4 minutes of tabata should leave you unable to train for the rest of the day.

    The 4 minutes of tabata left elite olympic athletes wrecked on the floor, vomiting.

    You cannot use it as a warm up.

    Really, people. You seem not to understand INTENSE. This stuff takes more out of you than a 2 hour swim followed by a 5 hour bike ride (I´ve done both the "triathlete´s sunday" and a proper tabata. Tabata hurts more. Lots more).