Mind over weighty matter

Tabata is a tough training.No wonder this protocol is used by a former soldier to "entertain" his customers.
Extract:
"FROM his first few words, I knew the next hour meant madness. The scene - a local gym, the act - Tabata training, starring a roomful of people eager to give all in the name of fitness, even happily suffering at the hands of commando trainer Lance Dennis."

Full article here:
http://parramatta-advertiser.whereilive.com.au/lifestyle/story/mind-over-weighty-matter-1/

 

What's a workout I can do at home when I can't get to the gym?

In this article, exercices which can be performed at home are described as well the famous Tabata intervals:

"Tabata intervals. Any exercise can be made into a tabata interval. Alternate twenty seconds of intense work with ten seconds of rest for a total of four minutes. Try jumping jacks, burpies, mountain climbers or high knees."

 

Full article here:

http://www.theglobeandmail.com/life/health-and-fitness/ask-a-health-expert/whats-a-workout-i-can-do-at-home-when-i-cant-get-to-the-gym/article4486342/

 

8 Effective Strength-Training Techniques To Try Now

Guess what? Of course Tabata is part of the menu!

Full article here: http://www.huffingtonpost.com/2012/08/21/effective-strength-training-techniques_n_1819814.html

 

 

Mix in these techniques

Training To Failure

Super Set

Circuit Training

Tabata Intervals

 

The great thing about many of these techniques is the time-saving aspect, and Tabata Intervals are definitely time savers. Developed by Dr. Izumi Tabata for Olympic athletes, Tabata Protocol is a form of High Intensity Interval Training (HIIT) where 20 seconds of work is coupled with 10 seconds of rest then repeated for 8 total rounds. The 20 seconds work/10 seconds rest pattern has been shown to tax both aerobic and anaerobic pathways more -- and in less time -- than intense exercise with longer rest periods, meaning improved overall cardiovascular fitness. This protocol can be done with running/rowing/swimming, bodyweight exercises, or weighted movements.

Drop Sets

Negative Sets

Static Hold

 

10 New Fat-Blasting Tabata Workouts

Here the author proposes 10 workouts for the Tabata training.

http://www.shape.com/fitness/cardio/10-new-fat-blasting-tabata-workouts

Here is the list with my comments:

1. Bicycle Sprints : used for original Tabata, very efficient
2. Hindu Squats : any squat when you lower to the bottom, can had weight in hands for thruster for more intensity
3. Jumping Lunges : plyometric exercise
4. Jumping Rope : try double under (two rotations in one jump)
5. Box Jumps : adapt the height
6. Weight Bench Hop Overs : bodyweight
7. Mountain Climbers :bodyweight
8. Handstand Push-Ups : risky and cannot involve enough muscles to reach 170% of VO2Max
9. "Running" on Mini-Trampoline or Bosu : limit the impact on joints
10. Swimming : you need to have some good form to get the benefits

You can also mix the exercises, especially the ones which required only bodyweight. For instance, 2,3,7 or with minimum equipment, easy to find in a gym 4,5,6.

The author proposes some variations for HIIT, because doing 20 intervals is no longer the original Tabata, but efforts will be still rewarded!

Extract:

Known as the closest thing we have to a fitness miracle, the Tabata interval workout is loved by researchers and fitness pros alike for its unparalleled fat-torching abilities and simplicity. To do a "Tabata," simply pick an exercise and set a timer for 20 seconds on and 10 seconds rest. Do the exercise as hard as you possibly can for 20 seconds and then rest for 10, repeating 8-20 times total. Don't be fooled: These moves may seem simple, but they're not! If you're not seeing stars by the end, you're not pushing hard enough. You can use the Tabata protocol with almost any exercise.

Tabata and Crossfit for Triathlon

There is a new trend for training in Triathlon and ironman, by incorporating HIIT, Tabata and Crossfit to lower the global volume of hours. Still recent, we are still waiting for stats and checking if cutting off the hours is a relevant method to achieve such a huge endurance effort as ironman.
In this article "Unlike the majority of triathletes who train for triathlons by spending lots of hours running, biking and swimming, English is using a unique training method to prepare for the Ironman."
Full article:
http://newsandtribune.com/sports/x543532784/English-to-compete-in-Ironman-Louisville-on-Aug-26

Hereunder the extract from the eBook dealing with triathlon and how to incorporate Tabata training:

                                          i.    Triathlon

Triathlon is an endurance sport, but Tabata can be beneficial.

Check this link: http://www.active.com/triathlon/Articles/Go-for-Broke-with-Tabata-Intervals.htm

“MacKenzie trains a number of triathletes and incorporates stationary-bike and treadmill Tabata sessions into the program of all who are willing to endure the suffering these workouts entail. An ultra-runner himself, MacKenzie credits his own twice-weekly Tabata sessions with enabling him to improve his performance on a training schedule averaging only 6.5 hours per week, and he says his triathlete clients have reported similar benefits.”

More about MacKenzie and CrossFit Endurance: http://www.crossfitendurance.com/about-2/

Another testimony from Lisa Barnes (USAT Level 1 coach and an Ironman athlete):

http://lavamagazine.com/training/tabata-training-for-triathletes/#axzz1evbGXEXr

However in her article, I don’t see the “Iron Man” training with biceps curls and triceps extension soliciting enough muscles to reach the Tabata intensity.

In short, Tabata for triathlon can be highly beneficial, as a time saver, and practicing swimming, cycling or running.

It’s no use to try the Tabata training before or after a long classic endurance session; you will need a couple of hours to recover and to benefit from the method.

About swimming, it’s pretty difficult to manage exactly the 20s work /10 s rest, but you can try something approaching. For instance, if you can cover the 25m of lap pool in 18s (free style), taking only 10s rest before heading back should be sufficient. The last bouts will be probably done at a pace over the initial 20s, because of the exhaustion. Be careful; don’t be alone in the swim pool if you try such a high intensity. Safety first. May be the butterfly swim is a good option, especially if your technique is not perfect, you will spend a lot of energy and you will have a chance to reach the intensity required by Tabata training (remember, 170% of VO2max?).

Train like an Olympian: Racquet sports and Tabata

Once Tabata the popularity of Tabata training is demonstrated in this article.

http://www.thecheapseats.ca/2012/08/train-like-an-olympian-racquet-sports.html 

Extract:

The ability to recover your heart rate between points is another important aspect to take into consideration when training for racquet sports. The treadmill TABATA I learned from Running Coach Brian MacKenzie is an excellent and challenging way to do interval training. This workout is designed to help the type of conditioning needed for these racquet activities. You must be comfortable with jumping on and off of a treadmill for you to safely complete TABATA training. So practice at much lower speeds and inclines before increasing them. Be a smart athlete and do what you are capable of.

Tabata and A Fresh Approach to Brainstorming

Original approach, how to use the concept of the Tabata training as "7 Quick Steps to Unlocking Ideas"!

Check this article out:

http://www.forbes.com/sites/christopherfrank/2012/08/08/a-fresh-approach-to-brainstorming-7-quick-steps-to-unlocking-ideas/

Extract:

One of my favorite workouts is called ‘Tabata’. In fact, it is not even a workout, it is a philosophy. Tabata’s strength is its broad application to different exercises, achieving measured results in a compressed time. The outcomes from Tabata are similar to the results we seek in business: we want to maximize our results in a limited timeframe. There is a well-established link between physical agility and mental acuity.

Most people are overwhelmed with data, struggle with ambiguous situations, or don’t know where to start when faced with a blank whiteboard. People often turn to a brainstorming session, but the output is often hit or miss. Rather than take the traditional approach in these situations, Tabata is a way to think differently about brainstorming.