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."

Full.article: http://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime

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

Timing is key for Tabata intervals

Do you think this workout is Tabata or not?
full article: http://www.journalgazette.net/article/20131203/FEAT/312039992/1011/FEAT

Workout

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.
Plie 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 plie.
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.
– Danielle Douglas, Washington Post

High-intensity training a hot trend for 2014

HIIT and Tabata type of training are definitely popular.

Extract:

At this time last year, when the American College of Sports Medicine released its predictions of fitness trends for 2013, high intensity impact training was nowhere to be found.

What a difference a year makes.

With the year coming to a close, the group has once again released its list of fitness routines that are expected to be big in 2014. And the No. 1 spot belongs to HIIT – workouts that involve short bursts of high-intensity exercise followed by a short periods of rest.

It’s a prediction that fitness professionals locally and nationally tend to agree with. After all, reasoned Shannon Fable, who is director of exercise programming for the international Anytime Fitness franchise and who serves on the San Diego-based American Council of Exercise’s board of directors, the workouts usually take less than 30 minutes and deliver “twice the results in half the time.”

http://www.utsandiego.com/news/2013/Nov/26/high-intensity-training-workouts/?#article-copy

‘Tabata' will put a burst in your training

In this article, we can see that one of the major benefit of the Tabata training, ie the short time required, helps to make it popular.

Extract:

“Many of my clients struggle with finding time to commit to an exercise program,” LaPlace says. “Tabata offered effective workouts and high caloric burn without spending an hour in a gym doing boring cardio or the same weight routine.” 

Full article:

http://www.dailytribune.com/lifestyle/20131118/tabata-will-put-a-burst-in-your-training

 

5 Keys to Metabolic Conditioning

5 Keys to Metabolic Conditioning

In this article, Metcon, EPOC and Tabata are used to explain how your body can benefit from HIIT.

Extract:
Your goal during a metabolic conditioning circuit is to develop efficiency in a particular energy system to help improve your performance and physique. The great benefit in doing this is to increase caloric burn not only during your workout, but also after your workout. This is known as EPOC (excessive post-exercise oxygen consumption). This can leave your metabolism raised above your resting metabolism 24-48 hours after your workout according to multiple studies in the Journal of Strength and Conditioning Research.
Some examples of work-to rest period methods to increase EPOC are:
Tabata: 20 seconds of hard work, followed by 10 seconds of rest for 8 total rounds.
30 On/30 Off: 30 seconds of hard work, followed by 30 seconds of rest for 6 total rounds
Circuits: Perform 3-6 exercises in a row with minimal to no rest between sets. When performing a circuit, keep in mind that the exercises you combine should make sense. Push, pull, squat, hinge, full-body and loaded carries make for a balanced approach for circuit training.

X Factor star Sam Bailey battling to lose weight in bid to win show, using Tabata

In this article, "The talent show contestant is is on a strict diet and exercise regime in a bid to shed some pounds"' Interestingly, the Tabata training is used to counter effect the lack of gym equipment and the busy schedule.

Extract:

 “Sam first came down at the time when she was at the judge’s houses. Then when she moved in to the X-Factor house I designed a programme for her which she could do without any equipment.

“She has found a little space in the house and does body weight exercises every night which are short and sharp.

“She does a work-out called Tabata training which is a high intensity 4- minute session and is the quickest way to lose fat.

Full article http://www.mirror.co.uk/tv/tv-news/x-factor-star-sam-bailey-2670986#ixzz2jZfe3ByS

High-Intensity Tabata Training Deemed An Effective Workout, Study Says

In this study:

A team of researchers from the University of Wisconsin-La Crosse's Department of Exercise and Sport Science administered a 20-minute, full-body, Tabata-style workout to 16 healthy, fit volunteers

Want to know the result? Check the article: http://www.huffingtonpost.com/2013/10/10/tabata-training-workouts-cardio_n_4065533.html

Extract:

"

“There is no such thing as a miracle workout,” ACE Chief Science Officer Dr. Cedric Bryant said in a statement. “While Tabata-inspired workouts are shorter, they are also extremely tough. This study showed that fit participants perceived the workout as hard, therefore these type of workouts could be demotivating or too challenging for those not as accustomed to strenuous bouts of exercise.”

Therein lies the catch: You've got to be in pretty good shape already to handle what a Tabata workout throws your way. "It could be dangerous for [non-exercisers] to be working this hard," John Porcari, Ph.D., head of the Clinical Exercise Physiology Program at the University of Wisconsin-La Crosse, told ACE. "Before people even attempt Tabata they probably need to have a pretty decent baseline level of fitness."

Can You Really Cram a Full Workout Into 4 Minutes?

The flow of articles introducing the Tabata training seems to never stop. However there are still a lot of approximations to describe the proper protocol.

In this article, the author suggests "Perform each move for 20 seconds followed by a 10 second break. Do the circuit twice. Remember to go hard! In order for it to work, you must be giving 100% for the whole 4 minutes."

What means exactly 100% in this case? Remember, Tabata work bouts must be performed at an intensity corresponding to 170% of VO2max.

Later in the article it is stated: "Not sure if you’ve given it 100%? Make sure your heart rate is at 80 to 90% of your maximum heart rate while you are working out.". The heart rate doesn't reflect the effort in real time, ie there is always some lag. Plus, the Tabata training being so short, your heart rate should go higher probably only after 2mn, due to this lag.

Keep going!

 

Study: Every Minute of Intense Exercise Reduces Obesity Risk by up to 5%

Another reason to practice intense activities such as Tabata training and HIIT:

“What we learned that is for preventing weight gain, the intensity of the activity matters more than duration,” said study leader Jessie X. Fan, professor of family and consumer studies.

Full article: http://naturalsociety.com/minute-intense-exercise-reduce-obesity-risk-5-percent/#ixzz2gxO3izGy

The 4-Minute Fat-Burning Miracle Tabata Workout

A good article with plenty o links to complete your understanding of Tabata training and fat loss.

Extract:

Nausea. Seeing stars. Sucking wind. This is how you know you're doing a Tabata workout correctly. At first glance you may wonder why anyone would intentionally do this to themselves, but there's a reason this type of high-intensity interval training is becoming the go-to workout not just for athletes, but even celebs like Kyra Sedgewick. "It's the hardest exercise you'll ever do in your life," Sedgewick says of the workout routine she dubbed "The 4-Minute Miracle."

Full article : http://www.shape.com/fitness/cardio/4-minute-fat-burning-miracle-workout

Fitness expert Ben Greenfield says Tabata workouts torch fat fast (Video)

Very good video from Fitness expert & triathlete Ben Greenfield:

http://www.examiner.com/article/fitness-expert-ben-greenfield-says-tabata-workouts-torch-fat-fast

http://youtu.be/iSyIQ4SN_FY

Why You Should Try Tabata Training

The success of Tabata training never ends.

In this article, another personal trainer explains the concept and her views about how to perform the Tabata training.

Extract:

The easiest way – with no fancy equipment needed – is to start with just your legs. For example: You can sprint for 20 seconds; stop or walk for 10 seconds; sprint for 20 seconds; stop or walk for 10 seconds. Do this eight times and you're all done! You'll never look at four minutes the same way again.

My favorite way to do this style of high intensity interval training is in a spin class or running stairs. It's so hard during one of these activities, but there's such a great reward after – you feel like a superstar when you're done. You can also do Tabata with a bicycle, treadmill, elliptical, circuit workouts, kettle-bells, TRX or sliders, while using a jump rope, and so on. You get the picture.

Full article : http://health.usnews.com/health-news/blogs/eat-run/2013/09/30/why-you-should-try-tabata-training 

CrossFit Tabata and music from TabataSongs

Very good video and great tailored Tabata music..
Get some inspiration and motivation!

More on their Youtube page : http://www.youtube.com/user/TabataSongs?feature=watch 

Tabata: is this workout worth the pain?

In this article, some limitations of Tabata training are pinpointed. Do you agree?

Extract:

Tony Gallagher, The Sunday Telegraph fitness expert, agrees. “You have to be fit to do it, not the other way round,” he says. “And research has shown that most of the benefits come in the first three weeks of training. After that, they taper off.” As for practising Tabata four times a week, Gallagher believes that would be “crazy”. “You’ll end up injuring yourself, and I doubt it would bring any benefits,” he says. 

Full article:

http://www.telegraph.co.uk/health/dietandfitness/10281079/Tabata-is-this-workout-worth-the-pain.html

 

Ask The Ripped Dude: What The Heck Is Tabata Training?

Interesting article on famous http://www.bodybuilding.com website.

The author tries to answer this question:
I've been hearing a lot about the benefits of Tabata training. What is it, and should I work it into my program?

Full article here: Link

I'm a bit surprised by this part:

"Some people now vary the exercises during a session. It's also popular to increase or decrease rounds and intensity. Although this variation may not technically count as Tabata Protocol, adding or subtracting rounds or changing movements every other round can be useful."

The Tabata protocol was done on stationary bikes, so actually anything else won't be the 'real' protocol. However what matters is the 170% of VO2max intensity, for the 8 bouts of 20s of efforts.
Once again it seems that this critical criteria is not incorported:

"Here are some movements to incorporate: lunges, jump lunges, thrusters, cleans, hang cleans, burpees, mountain climbers, jump squats, and even push-ups.  "

Yes, you know what I think about push-up for Tabata. It is a good endurance exercise for chest, shoulders and triceps but it will never push your heart to 170% of VO2max!!

Lastly there are some examples of exercises, with pictures, which is helpful to understand.

10 ways to burn 100 calories in 10 minutes

Burning as much possible calories in the minimum amount of time is a quest for many people and gym goers!

The Tabata training is; of course, in the list:

Extract:

And science shows they work, too: Tabata training, a type of four-minute interval that alternates 20 seconds all-out effort with 10 seconds of recovery, has been shown to blast 13.5 calories a minute!

1. Mix stairs and burpees

2. Climb a rock wall
3. Take a spin
4. Score a goal
5. Pair dumbbells and plank jacks
6. Jump rope
7. Step it up
8. Try plyometrics
9. Throw some punches

10. Add sprints to any cardio

Full Article:

 Read more: http://www.foxnews.com/health/2013/08/02/10-ways-to-burn-100-calories-in-10-minutes/#ixzz2b03NrEMU

Tabata AND HIIT TRAINING,Benefits associated with work-to-rest intervals

In this article, the author summarises what is Tabata training and where it is coming from.

He pinpoints that kind of HIIT training such as Tabata could be reserved for already fit individuals.

Extract:

The caveat is this, and if you read the last piece on the functional movement screen this may already be apparent: Many of us are limited in which large-movement exercises we can perform properly without risking injury. Let's revisit the burpee. If, as your trainer, I have to modify your burpee to a level that doesn't challenge your anaerobic system, it's no longer HIIT or tabata training. Therefore, this type of training is often reserved for fitter individuals.

Full article:

http://www.winnipegfreepress.com/arts-and-life/life/health/tabata-and-hiit--training-216259371.html

Milkha-like body 2500 ab crunches away...and Tabata

Tabata training is famous also in India!

In this article, the actor Farhan Akhtar describes precisely his training regimen and diet. It gives a good idea about how to incorporate the Tabata training into a strict agenda.

Extract:

"After three months, I moved to Tabata, a high intensity workout in which I had to pull off maximum repetitions in a given period. We combined two muscle groups every day — chest-biceps, back-triceps, and shoulders-legs. I did eight-10 sets (each lasting 90 seconds) per body part. Full article:

http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Milkha-like-body-2500-ab-crunches-away/articleshow/21052208.cms

The four-minute workout: AUM professor studies Tabata style of interval training

In this article,

Michele Olson, AUM professor of exercise science, demonstrates one of the four-minute 'Tabata' exercise methods used in her recent study

Extract:

“If you can achieve the same benefits doing short bouts of exercise that would normally take 20 to 30 minutes, then our hopes in this industry are that these types of studies will play a meaningful role in exercise participation and health promotion,” Olson said. “Having limits on time is one of the biggest obstacles to exercise for many in the population.”

Full article:link

 

The Science of Tabata Training

In this article, the Fitness industry measures the efficiency of Tabata training!

Extract:

"The American College of Sports Medicine annual conference was last week, which means leaders from all over the fitness world met to discuss their latest research and findings. Exercise physiologist Dr. Michele Olson — we know her as Dr. Abs — dropped quite a bombshell during her presentation on Tabata Training. You may not have heard of Tabata yet, but chances are you will soon: Turns out, it can burn a whopping 13.5 calories a minute — and double a person's metabolic rate for 30 minute afterward!"

Full Article:

http://www.fitsugar.com/Calories-Burned-Tabata-30703260

44 Best Bodyweight Exercises

In this video, you can find inspiration for your Tabata or HIIT routine!

How quick and intense workouts can help you get fitter

Interesting article, with a good overview of HIIT and Tabata protocol, and also EPOC.

Moreover, some other variations are cited:

"It’s also worth noting that the Tabata protocol is not the only one. There’s also the Gibala protocol (60 seconds of work at 95% VO2max with 75 seconds of rest repeated for 8 to 12 cycles) and the Timmons protocol (three 2 minutes bursts of gentle pedalling on a stationary bike followed by 20 seconds of cycling at total effort).

There’s also the 4x4 12-minute per week workout which recently got some press and is worth reviewing."

Full article here:

http://io9.com/how-quick-and-intense-workouts-can-help-you-get-fitter-511887317

 

Tabata for Kids?

In this article, the teacher found "a fun way to keep kids moving".

They use tailored music samples to support the 20s of exercise and 10s of rest.

Is Tabata protocol effective for kids? The metabolism of kids is not adapted for anaerobic exercises but more for endurance. However it is still a good way to make them active.

Extract:

"Driscoll and his brother are now working on a program called Tabata Kids that he thinks could be implemented in schools across the country."

Full article : http://www.wcax.com/story/22440828/vt-teacher-finds-a-fun-way-to-get-kids-moving

WE TRIED THE “SCIENTIFIC 7-MINUTE WORKOUT.” IS IT WORTH THE HYPE

Researchers out of Orlando have developed an interval method that fulfills all basic recommendations for adult exercise — in under seven minutes. Less intense that Tabata but they argue more ideal.

The routine involves the following twelve exercises performed for 30 seconds each with 10-second rest/transition periods before the next move:

1. Jumping jacks
2. Wall sit
3. Push-up
4. Abdominal crunch
5. Step-up onto chair
6. Squat
7. Triceps dip on chair
8. Plank
9. High knees/running in place
10. Lunge
11. Push-up and rotation
12. Side plank

Let's try! What do you think?

Full article here: http://greatist.com/fitness/seven-minute-interval-workout-051313
Original study with pictures : http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx 

How Short And Intense Workouts Changed Fitness For Everyone

Interesting article which demonstrates how the thinking about fitness and fat loss has shifted from endurance to intervals training..

The rise of high-intensity interval training — usually maximal-effort sprints mixed with lower-intensity rest periods, repeated for a number of sets — is in part thanks to Dr. Izumi Tabata, a Japanese researcher whose mid-1990s work with Olympic speed-skaters resulted in the “20 seconds on, 10 seconds off” protocol that bears his name. I’ve written about Tabata Protocol for Greatist on numerous occasions; basically, exercisers work all-out for 20 seconds, rest for 10 seconds, then repeat for eight total sets. The whole endeavor takes just 4 minutes and has been shown in multiple research trials to significantly boost endurance, even beyond steady state cardio totaling 30 minutes or more. Beyond the time factor, a big part of Tabata’s appeal is its flexibility. The protocol can be used running, swimming, biking, or while performing weighted or bodyweight resistance movements (push-ups are a personal favorite).

Personnally you know what I think of push-ups for Tabata lol

Full article:
http://www.forbes.com/sites/davidtao/2013/04/05/how-short-and-intense-workouts-changed-fitness-for-everyone/

The quickest way to get in shape for summer

Guess what? It isa about HIIT..and Tabata is part of the game:

"Try out the Tabata training method, push yourself to maximum effort for 20 seconds followed by a 10 second rest and repeat this until you’ve completed 8 rounds. Use a full body explosive exercise like a burpee to get the desired training effect."

Full article : http://www.staffordshirenewsletter.co.uk/Health-and-Beauty/Fitness-and-Sport/The-quickest-way-to-get-in-shape-for-summer-12042013.htm

Bend into the new HIT workout: Tabata

Bend into the new HIT workout: Tabata - Health & Beauty - Life & Style - London Evening Standard

Another example about how the Tabata training becomes more and more famous

Infographic: Your Complete Interval Training Guide

Very good!

This infographic goes straight to the point...and help to understand the HIIT, intervals, Tabata training, little method and Tabata

http://www.active.com/fitness/Articles/Infographic-Your-Complete-Interval-Training-Guide.htm?cmp=17-1-4460

a deal with Universal Studios to develop a DVD series highlighting Tabata!

Great news..Tabata is on its way to become even more popular...

"I decided to do this because I often go on YouTube and, while I am honoured that people are doing it, some are doing it wrong because they don't realise the intensity you need to work at," says Tabata.

This is what I think also!


http://www.guardian.co.uk/lifeandstyle/2013/mar/25/tabata-harder-faster-fitter-quicker

Now, Dr. Tabata wants to bring his protocol to the masses. The Guardian recently reported on a deal with Universal Studios to develop a DVD series highlighting the system, expected to be released later this year. While Tabata's research has led to the protocol's adoption by many in the fitness industry — including CrossFit and other popular exercise methodologies — he's concerned many aren't using the system that effectively. Namely, the 20-second intervals need to be all-out sprints, and as The Guardian quotes, the doctor is concerned people aren't hitting the necessary intensity during those sprints: "If you feel OK afterwards you've not done it properly." The forthcoming instructional videos could help encourage exercisers to push past their perceived limits and hit the level of intensity necessary to get Tabata's full effect.

http://greatist.com/fitness/tabata-protocol-interval-training-032713 

TRAINING WITH THE TABATA METHOD...or not?

This article provides also a video. This is a routine including also some running...

"In this workout there are three sets of exercises: pushups, heels to heaven and squats. Here comes the kicker: Each of these exercises are to be performed using the Tabata method. Each set is performed eight times in intervals of 20 seconds with a 10 second rest in between. Your goal is to get in as many repetitions as you can."

This is probably good for a beginner but the Tabata legs are only based on the 20/10s for 8 reps, not the intensity..

Triple Tabata routine without Equipment

Hey there
Here is a typical Tabata routine that I execute without equipment, with only body weight. I usually perform three rounds. After a quick warm-up, I execute the first round (8x20s of work-out with 10s rest), and then I take a 2mn rest. I redo the Tabata, another 2mn rest, last and third Tabata round and last 2mn recovery.
The exercices I usually perform are:
- burpees (with push-up and full jump with arms extended above the head) x 5
- high knees, as fast as possible, with arms curls movements (60-80 during the 20s)
- air squats (13-17) with clapping hands 
- moutain climbers (in push-ups position, extend alternately legs and pass knee under the chest), again as fast as possible (30-45)
Repeat again, and the first round of Tabata is done! Then take 2mn rest and repeat as described above...

What's the difference between high-intensity interval training and Tabata training?

Good question isn'it?

I would say that Tabata protocol is just a specific form of HIIT, where the ratio work/rest is 2:1 when, for HIIT, the usual ratio is often 1:2.

In this article, the author explains:

"High intensity interval training and Tabata are two peas in a fitness pod. Both focus on short periods of high-intensity movements paired with periods of rest. The main difference between HIIT and Tabata is the rest period between work bouts, said Justin Bowers owner and senior trainer at Synergy Fitness, in Upper Allen Twp."

He gave some exercises to try:

"With HIIT, the rest periods are as long as if not longer than the exercise intervals. So, for example, you could do 20 seconds of jump squats with 20 or 30 seconds of rest between bouts. The bouts could include any kind of high-intensity exercises including push-ups, sprints or dead lifts."

Once again, push-up can be included in some HIIT but won't be intense for Tabata. I would be very cautious as well with the dead lift, since it is a compound movement using (usually) heavy loads and can be risky if the technique is not perfect.

http://www.pennlive.com/bodyandmind/index.ssf/2013/01/whats_the_difference_between_h.html

Real Tabata running (on track): 1065m

After 13'35mn of warming-up and some stretching, I tried a double Tabata on a track. It was a bit wet, and there were some people running, but it was manageable.

First attempt I covered 1065m, with a max heart rate 91% and average 87% (for the 4mn).

I took an active rest (walking) for 3 mn, with an average Heart rate of 68%.

Second attempt I covered 965m, with 92% maximum heart rate and 85% average.

Cooling down (back home) was around 18mn @ 77% heart rate average.

Based on the calculations page 11 (of the eBook), with my MAS around 16.5-17km/h, the target distance to reach 170% of MAS should be 1248m. The distance I mention in the table that I think is reachable is 998m, or 1028m for a MAS of 17 km/h.

Between first and second attempts, performance (distance covered) drops from 1065m to 965m which is approximately 10%.

Between each bout, I don't stop brutally, I decelerate, I walk to catch my air and I start again for the next bout. I don't think this short period of decelerating, walking has a big impact on the total distance... probably 10 to 20m maximum.

The heart rate is not very high compared for instance to a 5k time trial or interval training of 1000m. Is it good? I mean, it is better that the effort is very violent but the heart doesn't go too high and for too long? This is what coming next (EPOC) which matters to ameliorate the body performance (both aerobic & anaerobic?)