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Saturday 19 January 2013

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

Tuesday 1 January 2013

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?)


Bukit Gombak Stadium