Real example of Tabata on cycle Wattbike

So there is the theory : 8 bouts of 20s at 170% of VO2 max with 10s rest for the Tabata protocol.

On a Wattbike, I can do:

- test of 3mn: (http://www.wattbikeranking.com/ranking?c=4)

Position	Name	Age	Sex	Club/University	Nationality	Distance	Average Power	Date

29

Cedric Beltrame

37

Male

-

French

2368m

390

08/10/2011

- test 30mn

52

Cedric Beltrame

37

Male

-

French

21505m

302

14/01/2012

When I train for intervals 3mn/3mn, I usually cycle at 320 Watts for the hard intervals.
My power to weight ratio is 390/86=4.47 W/Kg.

So what about for Tabata?

The RPM is 90-100, level of resistane is 8-9 on the Wattbike, and intervals are cycled around this intensity : 460-440-420-400-400-380-380-390 = average of 408.75 watts

I think it is very hard to apply a constant 170% of VO2max or equivalent.

Watts avrg	% VO2max	duration	watts @vo2max
390	120%	3 mn	325
302	92%	30 mn	328.26
320	100%	3x 3 mn	320

Based on the 3 mentioned training (max 3mn, max 30mn, 3x3 intervals) I evaluate my power output at Vo2max on the bike around 325 Watts.
That will require 325*1.7 = 552.5 Watts for each interval!

I'm far from it, with an average of 408.75 watts which is in this case roughly 125% of the power output at Vo2max.

So although it is probably highly beneficial, it is a HIIT training rather than a pure Tabata. Unless my calculations are incorrect?

Redefining HIIT with Tabata Intervals

"Tabata interval training looks to be one of the hot new trends for endurance athletes in 2013."

 

This article gives another summary of the Tabata interval but also some words of caution (mainly derived from the original Active.com article).

 

Full article:

http://my.moxymonitor.com/blog/bid/246091/Redefining-HIIT-with-Tabata-Intervals

 

Frequency of Use

A word of caution: Tabata interval training sessions should not be incorporated into any other workout; athletes who do more than a few minutes of warm-up will not have the energy to work at maximum effort. Similarly, athletes should not have the energy to complete more than a quick cool down after performing Tabatha intervals.

For those who want to quickly boost their aerobic and anaerobic fitness, Tabata interval training can be incorporated into a training program as little as once every 10 days, to as much as twice per week. Additionally, Tabata intervals can be used as a time-saving workout for athletes who do not have much time but want to receive the same benefits of a longer workout.

 

 

What is Tabata?

A short, good article which gives a relevant summary of the Tabata training:

 

Extract:

"Incorporate intense 4-minute workouts into a max-effort 15-minute session

Tabata training sessions are high-intensity intervals, incorporating hardcore 20-second bursts of exercise split up by 10 seconds of rest. Exercises include anything from squats to high-knees. Repeat these 30-second routines for eight bouts and you're done - phew!

Tabata isn’t the latest fad or fitness gimmick, but based on a scientific study, carried out by Dr Izumi Tabata. Dr Tabata set out to investigate the minimum amount of training needed to increase fitness."

 

Full article: http://uk.lifestyle.yahoo.com/tabata-131700975.html
 

Tabata: high intensity, fast results

In this article, the author describes :

"With short, all-out blasts of energy and even shorter breaks, the 30-minute workout technique is drawing clients who want results fast."

So usual Tabata is only 4mn, but including warm up and cool, plus 2 or 3 sets of Tabata, you can work out around 30mn;

Interestingly, one fitness manager says ""We've used interval training before, but we started offering Tabata classes in January because we were getting so many requests," . So the demand is there and increasing! No surprise, Tabata works

!

As usual however, the exercises chosen are not always intense enough or sollicitate enough large muscle groups to reach the 170% of VO2max, so the sessions are probably more like a HIIT:

"Adherents use four or five different exercises during a workout, and often different ones during the next one. Often included are pushups, situps, squats, chin pulls, punches, kicks, sprinting in place, riding stationary bikes and lifting weights."

 

Full article:

http://www.startribune.com/lifestyle/179737261.html?refer=y

 

 

What are Tabata workouts? Should I be doing them at the gym?

The question: A friend keeps on telling me that Tabata workouts are the best way to lose weight. What do you think of them?

 

Read the answer in the article:

http://www.theglobeandmail.com/life/health-and-fitness/ask-a-health-expert/what-are-tabata-workouts-should-i-be-doing-them-at-the-gym/article5243016/

 

But once again the Tabata protocol is misunderstood:

 

"Any exercise can be made into a Tabata interval. At home, or in a hotel room, make a Tabata set out of jumping jacks or running the hotel stairs. At the park, use a bench to do step-ups or push-ups. At the gym, you have tons of equipment to choose from, so be creative!"

No, any exercise cannot be used, else it is not Tabata..because to reach 170% of VO2max you need to activate large muscles groups, and at least 2/3 of your muscles. Tabata exercice which doesn't use the legs is unlikely to trigger the intensity required. And did I mention that push-ups are not appropriate for Tabata? :-)

 

 

Tabata in the Three hot fitness trends for 2013

Extract:

 

"HIIT - or High-Intensity Interval Training: The buzz over HIIT is only going to get stronger next year, bloggers say, as the principle of short, quick, intense workouts gets applied to everything from track drills to swimming to push-ups. One of the hottest HIIT workouts is known as Tabata style: you work at maximum effort for 20 seconds, then rest for 10 seconds, then repeat. Expect dizziness. "And because it offers valid, proven fitness benefits, Tabata-style interval training will start popping up in boot camp classes, kettlebell formats, and spinning workouts this year," writesThe Organic Triathlete & Runner. "It can also be used in muscle sculpting classes as a ‘finisher' for the lower body, where you do a Tabata of jump squats and a ‘finisher' for the upper body, where you do a Tabata of pushups."

 

http://articles.nydailynews.com/2012-10-29/news/34801617_1_tabata-kettlebell-intense-workouts

 

But... Stop thinking that doing push-ups for Tabata! You cannot reach 170% of VO2max!!

 

 

15-Minute Double Tabata Workout

In this article, I think the author makes a confusion between interval training and Tabata:

 

Have you ever heard of a Tabata? They’re a great way to maximize your workout if you’re short on time. A Tabata is basically interval training. For 20 seconds, you perform an exercise at maximum intensity, which is then followed by 10 seconds of rest and repeated 8 times for a total of four minutes. The total time for the workout below, including warm-up and cool-down, is just 15 minutes, but it will definitely get your heart-pumping and burn calories!

 

Once again, the only part of the Tabata protocol is the 20/10 seconds for 8 times, and the intensity (170% of VO2max) is forgotten!

 

Consequently, the work-out includes... sit-ups or push-ups...How many times should I repeat that you cannot get 170% of VO2 max with push-ups or even worse sit-ups...

 

Anyhow, it is an initiation to HIIT and Tabata. Later, more intense exercices can be replaced to benefit fully from Tabata. What do you think?

 

Tabata called a fat-burning 'miracle'

 

Tabata training is popular, and more and more gym schedules specific Tabata class work-out to benefit from this incredible method.

 

And people love it apparently!

"It's caught on like wildfire," says Assael, who, after reading about Tabata a year ago, incorporated it into her exercise boot camps and then broke it out into a class of its own. "People are always looking for the next new thing to try. They get bored easily. But Tabata is never boring. And it allows you to get a lot of work done in a short amount of time."

 

And it works:

 

Cassandra Threatt, 48, of Martinez, is a firm believer, proudly saying that she has dropped two dress sizes since starting Assael's classes in June.

"I've done various workouts for years, but (Tabata) has done more to boost my metabolism," she says. "And I can really tell the difference. I've tightened up parts of my body that I couldn't before."

Full article here:
http://www.mercurynews.com/health/ci_21905084/tabata-called-fat-burning-miracle

 

EXCLUSIVE: The Secrets To Why Teresa Giudice Is So Tough

Guess what? Her coach makes her doing Tabata training!

 

"One of the secrets she uses with Teresa is Tabata training, which is 20 seconds of one exercise with 10 seconds of rest. Nicole says, ‘This will get your heart rate through the roof and I am constantly changing up Teresa’s routine. Teresa works out at least five days a week. The quote that I live by is ‘Pain is weakness leaving the body.’

 

Full article:

http://rumorfix.com/2012/10/exclusive-the-secrets-to-why-teresa-giudice-is-so-tough/

 

 

 

 

 

This 19-minute workout gets your heart pumping

Another kind of interval work-out, supposidely based on Tabata principle.

However, once again as you can see in the video, this is not Tabata! The intervals are based on 20s on, and 10s off (rest). But the exercises chosen are definitely not taxing enough to reach 170% of VO2max (and for abs for instance, I doubt it can even reach more than 70%...)

Judge yourself, it's nevertheless a good interval training!

 

http://savannahnow.com/accent/2012-10-16/19-minute-workout-gets-your-heart-pumping

 

Train like a Navy Seal

In this article, the training is based on TRX and the last exercice is based on "Tabata":

 

"WE ALL KNOW Navy Seals are the most extreme of the hard core, and with fitness trends getting progressively more intense, it was only a matter of time before someone thought regular people should train like Navy Seals. Of course we should.We finished the class with a sequence called Tapata interval training, which is 20 seconds of high-intensity squats or other aerobic activity, with 10 seconds of rest, repeated eight times. By the end, I was ready to toss those TRX straps aside."

 

Full article: http://seattletimes.com/html/pacificnw/2019269899_pacificpfit07.html?prmid=head_main

 

 

 

 

Wellness: Tabata Training

Is the Tabata training a good thing? Do you think that pushing your body to the max is a good idea?

In this article, the author explains:

 

 

“This training is very taxing on all levels, including cellular,” Writer says. “Your body was healing from the damage to the muscular, endocrine, and nervous systems and returning to its equilibrium state.” Can all this damage be a good thing? Writer says yes: “When you train at a high intensity, you are retraining your body to become a more efficient machine.” It takes a little adjusting at first, but eventually, that damage means I’ll burn more calories during exercise and afterward at rest.

According to Writer, the difference is load. The intensity of these shorter intervals is so much greater that they’re more effective than a normal workout. Hour-long cycling classes are my usual go-to exercise, but this 30-minute class was much more taxing. Maybe it’s time to switch up the routine for good.

Full article: http://www.5280.com/blogs/2012/09/26/wellness-tabata-training

 

7 Ways to Lose Fat Fast—And Fit Into Your Skinny Jeans!

Guess what? Tabata is one of the 7 ways!

In this article the author provides 7 tips:

1. Eat protein at every meal.

2. Don't drink your calories.

3. Just log it

4. No eating after dinner

5. Eat three meals per day, not five or six small ones

6. Try high-intensity interval training (HIIT).

7. Don't forget strength training

In the HIIT part, the author develops the Tabata approach:

"One of my favorite methods of HIIT is doing Tabatas, which were developed by Izumi Tabata, former training coach for the Japanese speed skating team and now dean of the Graduate School of Sport and Health Science at Japan's Ritsumeikan University. The basis of his method is to work at an extremely high level for short periods of time. Each workout is four minutes long, consisting of 20-second, high-intensity work followed by 10 seconds of rest; this continues for a total of eight cycles. This method has been transformational for the women in my Adventure Boot Camp class. Some examples of these exercises would be jump squats, burpees, and mountain climbers."

Full article : http://health.usnews.com/health-news/blogs/eat-run/2012/09/24/7-ways-to-lose-fat-fastand-fit-into-your-skinny-jeans

 

We Tried This: Fast and Furious Tabata

Specific classes including Tabata and HIIT are becoming more and more popular, and people can see the results.

In this article, after reminding the Tabata protocol, the author emphasizes the EPOC effect of Tabata:

"

Even though regular aerobic-style workouts like long-distance running and sculpting classes may burn more calories than Tabata for the duration of the exercise, Young argues that her class participants see the difference in the hours following the workout. “During the 24 to 36 hours after your workout, there is an increase in your resting metabolic rate,” she explains. “Basically, you are going to burn more fat over the next 24 to 36 hours than you normally would — as opposed to if you were doing a steady state workout like running on a treadmill.”

Link:  http://healthland.time.com/2012/09/04/we-tried-this-fast-and-furious-tabata/#ixzz27qBgAytQ

 

 

Tabata can change how you strength train

A short article, straight to the point, with a video which demonstrates the exercises.

The author suggests a cycle of 8 workshops:

"

There are only four exercises, so you will do each one twice. Complete them in the following order:

• Dumbbell squats

• Pushups

• Dumbbell squats

• Dumbbell push press

• Jump rope

• Pushups

• Dumbbell push press

• Jump rope"

 

I think push-up are not intense enough, but the whole set is a good example of combination anyway.

Full article:

http://www.dailyherald.com/article/20120917/entlife/709179981/

 

Hi-school soccer and Tabata training

How to keep a good fitness capacity during the off season of soccer? It seems that Tabata sounds a good choice, and there is no time excuse!

 

Extract:

 

“The best offseason training is specific to the individual player. However, I always tell my players to stay 80 percent fit in the offseason. This way it’s so much easier to get back to 100 percent rather than if you’ve been doing nothing for two months,” he said. “For soccer players, I like them to do ball-related interval training. This way you’re killing two birds with one stone. Some will always use the excuse of ‘I didn’t have time’ but these days that is no excuse. With Tabata (high-intensity interval training), you can get a great soccer related workout in only four minutes, yes, four minutes.”

Read more: The 2012 high school soccer pre-season poll - Plymouth, MA - Wicked Local Plymouth

 

Full article:

http://www.wickedlocal.com/plymouth/topstories/x2130010552/The-2012-high-school-soccer-pre-season-poll#ixzz26LwQh7Gz

 

 

Tabata training picks up pace of workouts

Tabata in a swimming pool, but with kind of "Aqua Gym" exercices.

Extract:

"For the next 50 minutes or so, Keith will have the class repeating a particular set of exercises in four-minute sessions, encouraging them to work hard against the resistance of the water as they do eight 20-second workouts followed by a short 10-second rest period after each workout.

Each four-minute session is broken up with about a minute’s worth of rest or slower-paced exercise while Keith explains the next set of exercises and the muscles participants will work.

The class structure is based on the Tabata protocol, a type of high-intensity interval training. Touted for its ability to provide a great cardio workout in a shorter amount of time with quicker results, Tabata is becoming a popular fitness method."

 

Once again, the protocol is adapted and looks more HIIT than pure "Tabata". Doing so many sessions of Tabata within 50mn sounds almost impossible. Moreover, with limited aqua gym movement, it is unlikely that intensity reaches 170%, especially after a couple of bouts. Nevertheless it is still a good training.

 

Full article: http://www.kansas.com/2012/08/31/2474398/tabata-training-picks-up-pace.html#storylink=cpy

 

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.

Printable Tabata Workout:Fat-Blasting, Full-Body Tabata Workout

Here is an interesting variation of the traditional Tabata workout. Whilst repeating the 8 intervals of 20s of maximum efforts, the author proposes to add a 2nd Tabata workout (without any materials) and then to add core exercices (plank). There is a PDF downloadable (http://media.onsugar.com/files/docs/Tabata_Workout.pdf)

Is it possible to perform real Tabata session with appropriate intensity? Let's try!

Full article: http://www.fitsugar.com/Printable-Tabata-Workout-23498981 

Tabata workout

Interval Training offers increased fat loss with shorter workouts

This article emphasizes once again the numerous advantages of HIT compared to classic cardio exercices, and of course it mentions the Tabata training.

Link:

http://www.naturalnews.com/036545_interval_training_fat_loss_workouts.html#ixzz21XGAlDWN

Extract:

Regardless of the finer details, the general concept of Interval Training has been proven to be more efficient at overall fitness and endurance of both professional athletes and the general public. A study was conducted by J. L. Talanian et al, Dept. of Human Health and Nutritional Sciences, University of Guelph in Canada, on women between 22 and 65 years old. It was shown that two weeks of High Intensity Interval Training increased fat oxidation by 36 percent and these results did not depend on the fitness level of the subjects before starting the study.

 

Discussing Tabata on RADIO

This 13mn interview discusses the following points about Tabata:
http://www.womensradio.com/2012/07/tabata-training-full-body-workout-in-4-minutes/

■What exactly is Tabata training? And why the heck is it called “Tabata” anyway?
■ Can Tabata training really deliver results in just 4 minutes?
■ Who is Tabata training for? Are there people who shouldn’t be doing it?
■ What are some of Tamara’s favorite Tabata exercises and why?

Working out with the Marines with Tabata

HIIT, Tabata training have become more and more popular in army & Marines training. In this article, the writer describes a 3 legs Tabata training based on potential "real" situation.

http://www.cleveland.com/healthfit/index.ssf/2012/06/the_few_the_proud_the_fit_work.html

Extract:

"Like the PFT, our test consisted of three parts: running, lifting, and leaping. Unlike the PFT, though, Burke's workout was modeled on Tabata protocol, meaning it was divided into short rounds of concentrated effort, with the briefest of breaks.

Round one played to my strengths. Carrying rifles, we sprinted back and forth across a 25-yard field, dropping to our stomachs every 20 seconds, repeating that cycle 8 times. "

Interval workout the new prescription for run speed?

Sprint is one of the most famous, efficient and 'easy' to perform Tabata training. In this article, the author is wondering what " type of intervals should we be doing" to increasing our speed on the run.

Mile repeats? 400's? Farleks? Tabata intervals? Yasso 800's?

Check the link: http://www.nola.com/running/index.ssf/2012/06/interval_workout_the_new_presc.html

Maximize your time and your workout with short sprints

In this article, the author explains HIIT, Tabata training and RHR (Resting Heart Rate) and tells more about sprinting. However, he relates the Tabata study with rowing, instead of stationnary cycling.

Full article here: http://www.pnj.com/article/20120618/BELLA/120617011/Maximize-your-time-your-workout-short-sprints-?odyssey=mod%7Cnewswell%7Ctext%7CFRONTPAGE%7Cp 


Extract:
For example, Lance Armstrong’s RHR is between 32-34. Mine is around 45-50, which is athletic for my age (42). This is more important than body composition, because your heart determines your workload. You can be a little overweight but if your heart is healthy that’s a step in the right direction.

The first time you do HIIT, be sure to start out with by only doing a couple of sprints so you don’t over exert yourself. And remember that there’s a saying that goes like this: Dead Last Finish is greater than Did Not Finish, which trumps Did Not Start.

A Closer Look at Tabata Interval Training

Interesting article where the author discusses about why some people are doing wrongly the Tabata, especially the 170% of VO2Max. As explained in the eBook, I think this is the most difficult part to understand and to apply. For running, cycling or rowing, using speed or powermeter, you might find a very close measurement of this intensity. For weight body related or weight exercises, it is harder and a heart meter will not give you an accurate measure (surprinsingly during Tabata, probably due to short period of exercise, the heart BPM doesn't get to the top).

Have a look:

http://www.fitnessgoop.com/2012/06/a-closer-look-at-tabata-interval-training/

Extract:
"Why have we been doing this interval all wrong? Many people will hear the latest concept that is out and use it but tweak it to their liking. From the initial submission of this study to our version of it today, something got lost in translation. Instead of using a bike why not use body weight exercises? Instead of body weight exercises why don’t we use plyometric exercises? Instead of using all of that, why don’t we use an elliptical? All of these are versions of the Tabata Interval that people have used or come up with in the past. But if you want to do the interval correct, the intensity you have to train at is at 170% of our VO2 max. How intense is 170%?"

Summer Tabata Workouts

In this article, several links help to combine Tabata training and HIIT. They propose the The living room workout, The 500-calorie burn, CrossFit style and Cardio fun.
Link : http://www.fitsugar.com/Summer-Tabata-Workouts-23479139

Fitness: Tabata interval training-Have you tried Tabata?

In this article, summary of Tabata protocol is explained along benefits of HIIT, time savings and also advantages for brain activity.
Extract:
"
Most anyone can benefit from a workout that includes high-intensity surges, she said. "It speeds up your metabolism. ... After the workouts, you keep burning calories."

Research has shown that high-intensity exercise tends to increase metabolism and burn more calories. In addition, those bursts of steam can help your brain function better, according to John Ratey, a Harvard researcher and author of "Spark: The Revolutionary New Science of Exercise and the Brain."

Full article :
http://www2.timesdispatch.com/lifestyles/flair/2012/jun/03/tdflair04-fitness-tabata-interval-training-ar-1953470/

Bodyweight Tabata Workout

In this article, the author presents his favorite bodyweight exercise : the Burpee Mountain Climber Combo. There is a video to demonstrate the Mountain Climber.
Full article here:
http://www.hivehealthmedia.com/favorite-bodyweight-tabata-workout/

fox4:Can a 4 minute workout get you in shape?

This article provides a video and one interesting comment:" "4 minutes for the average person is not enough to get in really really good shape, really lean, but you will get big cardio/metabolic benefit for sure," he says.
So can Tabata be enough as a routine or is it just a complement?

More on the website:
http://www.fox4now.com/news/local/152346585.html

Hot To Squat: This Will Only Hurt for a Minute (or Four)

Another article which emphasizes the benefit of Tabata training and HIIT. However I'm not convinced that doing push ups is enough to reach the expected 170% of VO2max.. What do you think?

Read the full article here:

http://303magazine.com/2012/05/hot-squat-will-hurt-minute-four/

Extract:

"Tabata trains the body both aerobically and anaerobically. Aerobic simply means “with oxygen”. An example of this would be cycling or jumping rope. Aerobic exercise is known to strengthen and condition your cardiopulmonary systems (heart and lungs), improve circulation, and burn fat. Anaerobic exercise, or “without oxygen”, would include powerful movements such as sprinting, strength training, and explosive plyometrics.
After Tabata, your excess post-exercise oxygen consumption (EPOC), or “afterburn” increases. Translation: burn calories in your sleep. Possibly for two to three days. Think of creating a fat-melting furnace inside of your body."

Healthcare global: Get fit in four minutes with Tabata workouts

It is interesting to see that the trend about Tabata training doesn't stop.
In this article, the author summarized the concepts of HIT, HIIT and Tabata training and enlights the benefits.
Link to the article: LINK

"Tabata training is a combination of both HIT and HIIT workouts, and its selling point is that it can be completed in just four minutes. It came about after a Japanese scientist, Izumi Tabata, conducted a study comparing the effects of moderate intensity training and HIIT workouts. After six weeks, those exercising moderately were showing great improvements in their aerobic system, but those following a HIIT programme improved both their aerobic and anaerobic systems."

New workout tool ViPR and Tabata Training

The ViPR, one of the hottest workout tools in gyms all over the world, is the co-creation of two Edmonton fitness trainers.

Since January, fitness trainer Teresa Ong, owner of Rogue Fitness www.roguefit.ca, has been running a ViPR HIIT fitness class that uses the ViPR with Tabata training drills (intense interval training/circuit training).

Check the article: link

Tabata sprints: which distance to cover? How to calculate?

With 8 bouts of 20 seconds with 10s rest, what is the distance you should run to comply with the 170% of VO2max as per the Tabata protocol?

Well, it depends of your experience in sprinting and MAV (Maximum Aerobic Velocity), and fitness level.

But for instance, if you MAV is 15,13 km/h and you run the  21.1 kms (half marathon) in 1h44mn40sec, 170% of VO2Max should be approximately 170% of MAV and therefore, the distance to cover will be around 140m. This is very challenging to perform in 20s, especially for the last bouts. But this is the secret of the Tabata training, very high intensity!

The formula is something like this:

Theoritical distance to cover in 8 reps : MAV (in km/h)*9.452

Practical distance to cover after the session : MAV*9.452*0.8

example : for a MAV of 16km/h, you should cover 1208m in total (ie 151 for each reps of 20s!) but practically a good target is 986m, which is 121m for each bouts of 20s.

By experience, the distance you will cover will be less (“target”) than the theoretical one (“distance”). Don’t start too fast but try to keep the same distance at each interval. This way the average intensity could be 170%, with 2- bouts at 200%, and last 3-4 at only 150% for instance.

I For your first attempts of Tabata training with sprints, you should target only 4 repetitions to get used to the intensity of the effort and to avoid injury. For the 2^nd try, at least 48hours later, raise up to 6 repetitions. And finally, for the 3^rd attempt, you should be able to complete the full cycle. With practice, both physical skills and experience will increase and you’ll perform more correctly.

Example: my MVA is approximately 16.8km/h and for Tabata the distance covered is ~1000m instead of theoretical 1272m. After 6mn of warming up (average cardio=71%) the Tabata session is done at 89% average and 91% maximum. Another 6mn of cooling-down at 79% average. That’s it, 18mn of efforts with only 4mn intense, for a better result than one hour of classical endurance cardio!