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Sunday, 6 April 2014

Trainer Q&A: What's the Difference Between HIIT and Tabata?

Interesting question, is Tabata also HIIT?

There is a BIG MISTAKE in this statement below, can you spot it? My answer at the end of the article...

The Facts About Tabata
Work:  20 seconds
Rest: 10 seconds
Heart Rate: Above 100% (Subjects in the original study trained at 170% of VO2 max)
Total Workout Time: 4 minutes

The Facts About HIIT
Work: 1-2 minutes
Rest: 30 seconds to 2 minutes is a general range. I like a 1:1 or 1:2 ratio, meaning 1 minute work, 1 minute rest or 1 minute work and 2 minutes recovery. You can mix it up and do 2:1, meaning 2 minutes work and 1-minute rest. The harder the work interval, the longer the rest will have to be.
Heart Rate: 80-95% of maximum heart, according to American Council on Exercise (ACE)
Total Workout Time: 20-40 minutes

The Facts About Tabata
Work:  20 seconds
Rest: 10 seconds
Heart Rate: Above 100% (Subjects in the original study trained at 170% of VO2 max)
Total Workout Time: 4 minutes

The Facts About HIIT
Work: 1-2 minutes
Rest: 30 seconds to 2 minutes is a general range. I like a 1:1 or 1:2 ratio, meaning 1 minute work, 1 minute rest or 1 minute work and 2 minutes recovery. You can mix it up and do 2:1, meaning 2 minutes work and 1-minute rest. The harder the work interval, the longer the rest will have to be.
Heart Rate: 80-95% of maximum heart, according to American Council on Exercise (ACE)
Total Workout Time: 20-40 minutes

- See more at: http://www.mensfitness.com/training/cardio/trainer-qa-whats-difference-between-hiit-and-tabata#sthash.70qWGaHV.dpuf
The Facts About Tabata
Work:  20 seconds
Rest: 10 seconds
Heart Rate: Above 100% (Subjects in the original study trained at 170% of VO2 max)
Total Workout Time: 4 minutes

The Facts About HIIT
Work: 1-2 minutes
Rest: 30 seconds to 2 minutes is a general range. I like a 1:1 or 1:2 ratio, meaning 1 minute work, 1 minute rest or 1 minute work and 2 minutes recovery. You can mix it up and do 2:1, meaning 2 minutes work and 1-minute rest. The harder the work interval, the longer the rest will have to be.
Heart Rate: 80-95% of maximum heart, according to American Council on Exercise (ACE)
Total Workout Time: 20-40 minutes

- See more at: http://www.mensfitness.com/training/cardio/trainer-qa-whats-difference-between-hiit-and-tabata#sthash.70qWGaHV.dpuf
The Facts About Tabata
Work:  20 seconds
Rest: 10 seconds
Heart Rate: Above 100% (Subjects in the original study trained at 170% of VO2 max)
Total Workout Time: 4 minutes

The Facts About HIIT
Work: 1-2 minutes
Rest: 30 seconds to 2 minutes is a general range. I like a 1:1 or 1:2 ratio, meaning 1 minute work, 1 minute rest or 1 minute work and 2 minutes recovery. You can mix it up and do 2:1, meaning 2 minutes work and 1-minute rest. The harder the work interval, the longer the rest will have to be.
Heart Rate: 80-95% of maximum heart, according to American Council on Exercise (ACE)
Total Workout Time: 20-40 minutes

- See more at: http://www.mensfitness.com/training/cardio/trainer-qa-whats-difference-between-hiit-and-tabata#sthash.70qWGaHV.dpuf
The Facts About Tabata
Work:  20 seconds
Rest: 10 seconds
Heart Rate: Above 100% (Subjects in the original study trained at 170% of VO2 max)
Total Workout Time: 4 minutes

The Facts About HIIT
Work: 1-2 minutes
Rest: 30 seconds to 2 minutes is a general range. I like a 1:1 or 1:2 ratio, meaning 1 minute work, 1 minute rest or 1 minute work and 2 minutes recovery. You can mix it up and do 2:1, meaning 2 minutes work and 1-minute rest. The harder the work interval, the longer the rest will have to be.
Heart Rate: 80-95% of maximum heart, according to American Council on Exercise (ACE)
Total Workout Time: 20-40 minutes

- See more at: http://www.mensfitness.com/training/cardio/trainer-qa-whats-difference-between-hiit-and-tabata#sthash.70qWGaHV.dpuf
Full article:- See more at:

RESPONSE:
If your heart rate is above 100%, it means either your heart rate maximum was not properly estimated or..that you are going to die soon lol
Heart rate IS NOT EQUAL to VO2max...


Saturday, 15 March 2014

The 10 Best YouTube Tabata Workouts To Get Fit Fast

In this article, there is a compilation of 10 videos about Tabata training..or sort of!
None of this video is demonstrating a proper intensity (170% of VO2max). It sounds as if the fitness industry just took the 20s/10s system and put any exercise... working abs for Tabata? Push-ups anyone?

What is your favorite "pseudo Tabata" training?

Full article:



Saturday, 1 March 2014

Tabata Training Is Here to Stay

In this article, one personal trainer applies Tabata training for his customers and admit its efficacy.

Extract:

After several weeks of incorporating tabata into my clients' routines, along with my personal regimen, I noticed big differences in performance levels and body composition. As with any HIIT session, your body undergoes a heavy workload, which keeps your heart rate high and body in the training zone that will burn fat and build strength.
Tabata has changed my outlook on interval training. The short burst of activity followed by even shorter rest allows you to put your body in a state of high level physical pursuit. It's mental along with physical in that you must have the strength to perform the task and be able to withstand the urge to give up. Try this: Perform a tabata circuit at home or at the gym with just body weight exercises. Start with push ups for eight rounds at the 20 seconds work/10 seconds rest ratio. When finished, grab some water and rest for one minute. Then clock yourself for eight rounds of sit ups. When done, water up for one minute. Last exercise in the circuit, perform jump squats for eight rounds at the 20 second/10 second work to rest interval. This will put your body in the metabolic training mode that burns fat, tones your body and helps you get the results you want.

Full article:



Tuesday, 11 February 2014

Tabata: the four-minute workout that could replace your hour-long run

In this article, we see again British gymnast Louis Smith and the video demonstrates a Tabata training.

Full article: link



Tabata training takes off

In this article, the author proposes a Tabata routine to do at home.

Full article : link

Try this at home

This Tabata combination torches calories. Repeat each exercise for 20 seconds, take 10 seconds to rest, and repeat four times:
Round 1
Jump Squat: Start with your feet shoulder-width apart. Squat down until your hamstrings are parallel to the ground, keeping your hands out in front of you. Then use that stored energy to propel yourself up. Land with bent knees.
Military Press: Grab dumbbells that are at least 8 pounds. Lift your arms up as though you are flexing your muscles. With palms facing front, push up until your arms are extended straight above your head.
Round 2
Clockwork Pushups: Get into pushup position. Don’t move your feet, but walk your right hand out and push up (moving like the second hand on a clock). Switch sides.
Lunges: Step one leg back, and drop down so your back knee is an inch off the ground. Remember to keep your chest up. Switch sides.
Round 3
Butterfly Situps: Lie on your back, with your legs bent so the bottoms of your feet are touching. With your arms straight, keep them on either side of your head as you begin to sit up, pulling up with your abs.
Froggers: Start in pushup position, jump your feet forward to the outside of your hands and then jump back.
Round 4
Side V-ups: Lying on your side, place your bottom arm out in front for stability, with your other arm over your head. Lift your entire body up in one fluid motion, keeping your legs straight and together. Try to touch your feet as you come up.
Plié Squats: Stand with your legs apart, feet facing out on a diagonal. Squat down and keep the hamstrings parallel to the ground. Jump and bring the feet in, then jump back down into the plié.
Round 5
Dive Bomb: Get into downward dog, with your hands and feet touching the ground in an inverted V position. Drive your body forward, with your chest leading the way into an upward dog. Scoop yourself back into a downward dog.
Toe Touches: Lie on your back, with your feet straight up in the air. Lift your upper body to touch your toes, keeping your legs as static as possible

Tuesday, 21 January 2014

Top 9 Fitness Trends for 2014: Out with some old and in with some new

Tabata is still hot in 2014!

Extract:
3.HIIT
High Intensity Interval Training (HIIT) will be the cool kid in school in 2014. Life is spent on the go these days, meaning less time can be spent on a treadmill and on a weight bench. Short workouts at maximum intensity have set the stage for staying fit with a lot on your daily plate.
“Workouts like Tabata and Les Mills GRIT are hot buttons right now,” Beth Underhill, owner of Bella Forza Fitness, said.
The traditional mindset of a long workout has changed.
“You can get more out of your workout if only going for 35 minutes with max intensity,” Underhill said.
Compressing time, she feels, can help incorporate exercise onto a full plate. According to the Les Mills GRIT series website, short explosions of effort allow you to reach your maximum training zone. Students will use their own body weight, barbells and weight plates in each 30-minute class.
The Tabata training website explains Tabata workouts as HIIT sessions that have more spice than traditional cardio. A study by Japanese scientist Izumi Tabata showed athletes who trained with short, high intensity drills improved in their athletic abilities and anaerobic systems more than athletes who trained with a traditional model.
“It can really make a difference in your overall well-being both physically and emotionally if incorporated into your lifestyle,” Underhill said.




 

Friday, 10 January 2014

I'm aiming for sexy that's my goal

Olympian Louis Smith gets fit after piling on pounds


Extract:

AFTER winning a silver medal on the pommel horse at the London 2012 Olympic Games Louis was at the peak of physical fitness but after a lapse in training and a few too many beers he started sporting a slightly rounder midriff. Here he tells us how he used Tabata high intensity interval training to get his six pack back in just three weeks.
Full article:


More on this story:
http://www.dailymail.co.uk/tvshowbiz/article-2534159/Olympic-medalist-Louis-Smith-completes-gruelling-work-public-beat-bulge.html


Sunday, 15 December 2013

Heart specialist questions benefits of high-intensity Tabata workout regime

"We've never seen something introduced to the market and catch on so fast."

That's true, Tabata training and HIIT are taking he fitness scene by storm.

But is it safe?

In this article "Warning comes as gym chain launches 'scientifically proven' fitness programme across Britain".

Extract:
 
"The dangers of HIT training, especially for people who are middle-aged, was highlighted this year when Andrew Marr said that the stroke which almost killed him occurred in the middle of an intense workout on his rowing machine at home."



Sunday, 8 December 2013

VIDEO: Tabata class proves too much for reporter

This article and video demonstrates that for practicing Tabata, it's better to be fit already. Not the other way around, practice Tabata to become fit!

Full article: link