Saturday, 28 April 2012
Friday, 27 April 2012
Lack Of Time Is No Excuse Not To Exercise | Athletes And Celebrities Get Fit In 4 Minutes With Tabata Training
Another article showing that Tabata training is well known and used in Hollywood:
Wednesday, 25 April 2012
Henry Cavill: "Immortal" Superman also used Tabata training!
It sounds like the Tabata training became a "must do" for Hollywood actors who needs to look muscular but lean for their roles. What do you think?
TeenHollywood: Can you talk about bulking up for this film?
Henry: It was a martial arts base training and tabata training (high repetition circuit training) which tends to be hard repetitions of body weight exercises with 25 repetitions of say press ups, followed by eight deep breaths, followed by 25 ab exercises, followed by something else and was one round. And then you have to do four rounds of that. Your recovery is eight breaths. It was [going for] a very lean as opposed to a bulky ripped, physique. Very low on carbs. A lot of meat and fish but no starchy carbs.
Full article here:
http://www.teenhollywood.com/2011/11/07/henry-cavill-immortal-supermanTeenHollywood: Can you talk about bulking up for this film?
Henry: It was a martial arts base training and tabata training (high repetition circuit training) which tends to be hard repetitions of body weight exercises with 25 repetitions of say press ups, followed by eight deep breaths, followed by 25 ab exercises, followed by something else and was one round. And then you have to do four rounds of that. Your recovery is eight breaths. It was [going for] a very lean as opposed to a bulky ripped, physique. Very low on carbs. A lot of meat and fish but no starchy carbs.
Full article here:
More about his Tabata training:
Sunday, 22 April 2012
Hollywood star Chris Hemsworth’s Thor workout uses Tabata training!
In this article, you can understand better how to incorporate the Tabata training into your regimen. This is interesting to see that Tabata training is used in a second phase (after phase 1 or bulking / building mass muscles) to get lean, keep strong muscles.
Official Chris Hemsworth Thor workout
Circuit one - Tabata (20sec on/10sec off): - Double kettlebell squats - four rounds
- Eight rounds of snatches - eight rounds
Friday, 6 April 2012
Check the eBook on Google Docs!
You can read the complete eBook "How to Perform the Tabata Training" following this link:
DOWNLOAD THE EBOOK FOR FREE
DOWNLOAD THE EBOOK FOR FREE
Thursday, 5 April 2012
Conclusion, how to perform the TABATA Training
5) Conclusion
To
perform the Tabata training:
1.
Pick-up
an exercise (sprint, cycling, hills, treadmills, thruster, front squat,
burpees)
2.
Warm-up
for 5mn at low intensity, with some
accelerations at the end
3.
Perform
the Tabata : 8 bouts of 20s of efforts, with 10s rest intervals
4.
Use
a watch, smart phone with apps, MP3, or a partner to respect the protocol
5.
Cool
down for 5mn (total rest for 1mn or 2mn until you catch your breath and 2-3mn
low intensity exercise).
That’s
it!
Include 2 to 3 sessions per week,
according to your regular training. For endurance sport, like triathlon, you
can select running, cycling or swimming as it will also strengthen your usual routine.
For martial arts and MMA, front squat or thruster are good choices, along
punching ball or jumping rope. For fitness and lose control, any exercise
practiced regularly will help you to burn calories.
How to schedule TABATA training?
d.
How
to schedule
This is important to know how to
schedule your sessions of Tabata training and to adjust the periodicity with
your actual training plan and objectives.
i. During preparation period
Using
Tabata training to prepare the season makes sense. If you apply the 5 sessions
a week, and you can gain 14% of VO2Max and 28% of anaerobic capacity like the
sample people during the initial protocol, it’s a whooping result. However it’s
probably very hard to be able to stick to the plan. Most of the positive
results were gained during the first 4 weeks; therefore it might be sufficient,
especially if you complete the protocol with classic training.
In
my case, for Triathlon preparation, I try to perform at least Tabata training
at least once in a week, either by running, cycling or sometimes thruster.
Choice
of exercise matters. As we seen, if you are into martial arts or combat sports,
using punching ball or jump rope is something already incorporated in your
training regimen. If you are a triathlete, running, cycling and swimming are
usual. The advantage of doing Tabata with weights, like front squat or
thruster, can bring double benefit: working your muscles at a high intensity
and cardio strength.
ii. Savy time
If you plan 5mn of warming-up, 4mn for
Tabata work out and 5mn of cooling down, it’s only 15mn and it’s more efficient
than one hour of endurance training at 70% of VO2max (as per initial Tabata
study). Therefore, it’s a perfect sessions to include in your schedule, at
lunch time of after work, when time is scarce. Some people recommend to train
in the morning, when still fasting, and burn more fat, but it will require a
very high level of motivation to push you hard enough to reach the intensity
required (remember, 170% of VO2Max?).
4) How to incorporate Tabata protocol in your training regimen? c. Fitness & lose weight
c.
Fitness
& lose weight
If your goal is to lose weight (fat),
to gain muscles, to be athletic, to have a better shape, to feel more
energetic, Tabata training is a good option. The results are amazing and it’s a
time saver. The most appropriate exercise, if you can access to a gym, will be
treadmill, cycling, thruster, jumping box*, front squat. If you train at home,
running outside or on hills, burpees, thruster with water bottle will be a good
choice.
*use 2 or 3 steppers, and perform
jump, then go back to the floor, and start again. Be careful about stability
and having proper sport shoes to amortize the choc on the floor. Excellent
exercise, combining strength cardio and plyometric, but stay careful about your
knees.
If you can access to a CrossFit club,
you will see that Tabata is a very popular regimen in their schedule. Lots of
feed-back on tips on their website & forums: www.crossfit.com or more specifically www.crossfitendurance.com
In term of lose fat, a lot of studies
tend to demonstrate that HIIT training is more efficient than regular, low
intensity endurance exercises:
-Impact of exercise intensity on body fatness and
skeletal muscle metabolism.
http://www.ncbi.nlm.nih.gov/pubmed/8028502
-High-intensity intermittent exercise and fat loss.
http://www.ncbi.nlm.nih.gov/pubmed/21113312
Another very good training in HIIT,
different from Tabata (10 x 4mn cycling at 90% VO2max):
A 8s/12s for 20mn description and also
confirming again than HIIT is better than aerobic:
Losing fat means losing weight,
therefore for running specifically, you can benefit from Tabata training to
combine the improvement of VO2max and losing weight:
Be aware that genetics could be
involved, whether you are respondent or not t this kind of HIIT training! Check
this link from BBC : http://www.bbc.co.uk/news/health-17177251
4) How to incorporate Tabata protocol in your training regimen? b. Endurance sports
b.
Endurance
sports
i. Running
As we mentioned earlier, sprinting is
one of the best exercise for Tabata. It might seem a paradox but sprinting will
help you to improve your endurance. Tabata can be used as a time saver, and
also to exercise different muscles fibers than the typical endurance sessions.
Tabata will not replace steady
endurance training for marathon for instance. It’s however an exercise you can
include in your preparation schedule.
As stated by Dr. Pat O’Shea:
“Coaches
and athletes need to understand however, that short-term intense interval
training has very limited application to long-distance events such
as marathon running and the Tour de France. Long distance endurance athletes
need efficient "fat burning" bodies. Their muscles must be trained to
utilize energy from free fatty acid oxidation while conserving the limited
stores of glycogen which are necessary for nerve and brain function. (Nerves
and the brain derive energy only from glycogen - not fat.)” .
Some others think differently: “In the old days, before sports
nutrition was taken seriously, athletes used to train to burn fats for energy.
Compared to carbohydrate, our body's fat reserves are vast. Training the body
to burn fats for energy is time consuming, as it involves lots of long, slow
distance training. If you are short of time you must look for a different
solution”. (Source: http://www.metasport.com/cycling-for-busy-people.php)
ii. Triathlon
Triathlon
is an endurance sport, but Tabata can be beneficial.
“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
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?).
4) How to incorporate Tabata protocol in your training regimen? a. Martial arts
4) How to incorporate Tabata protocol in
your training regimen
a.
Martial
arts
i. Taekwondo: mondolyo
Taekwondo is very famous for its
kicks, spinning, jumping etc. It was called “flying karate” before becoming
more popular than Karate itself. The
“Mondolyo Tchagi” is one of the best techniques for applying Tabata principles.
To avoid vertigo, I strongly advised to change the direction of the spin at each
kick, and adding a “step” to switch your legs. If a partner can handle the
target for you, it’s a perfect choice because he will help you to monitor the
time and to count the number of kicks you can execute. Be careful to warm up
and to stretch enough before performing the kick. You need to have a certain level to master
this kick and to fully benefit of the Tabata training. From my point of view
(as a black belt 4th degree), I would advise to be at least red
belt, or to have some experience in competition.
Other alternatives might include pit
tchagi right/left without stop and as fast possible, with a partner or a
sandbag or equivalent. You can try also
tuio duit dora tchagi (jumped horse kick).
ii. Bear with barbell for MMA
For
MMA (Mixed Martials Arts), it is interesting to combine cardio and strength
training. A “combo” with a barbell, like the “bear” might be a good choice. (http://www.thefitblog.net/2010/05/the-bear-complex-possibly-the-best-full-body-exercise.html).
iii. Punching bag kicks+punches
For contact sport, such a Thai Boxing,
Full contact, French Savate etc… a work out with punching bag with provide an
intense Tabata workout, especially with combination of punches and kicks.
iv. Jump rope
This is an excellent exercise,
required a limited space and involving lower and upper body muscles. To reach
the 170% of VO2Max, you will probably need to jump with two feet at the same
time, either with a very high speed or jumping high, or make a “double under”
(the rope passes twice under your feet). A loaded handgrip might help to make
the exercise harder as well.
This is not Tabata
a.
This
is not Tabata : pushups, abs. Remember to combine the 2:1 work out/rest for 8
series WITH the 170% maximal oxygen consumption
Be careful! There is a lot of video on
youtube or examples on the internet, where people are talking about the Tabata
training. However, they pretend to use exercises as push-ups or abs to perform
the Tabata. Remember to combine the 2:1 work out period / rest for 8 series
WITH the 170% maximal oxygen consumption! Can you do with push-ups? Now, you
don’t involve enough muscles, same for Abs. To reach 170% of VO2MAX, it is most
likely that you need to involve at least 2/3 of your muscles, and it sounds as
if legs are compulsory in the schema!
3) What are the best exercises to practice TABATA e. Burpees
e.
Burpees
Have
you ever heard about this exercise? If not, you will enjoy it! It’s an exercise
you can use in “jail”, or in a small hotel room, when you have a few
alternatives for training.
Check
this definition, and see how many different variations exist: http://en.wikipedia.org/wiki/Burpee_(exercise)
The
one who are going to use for Tabata training is the Burpee push-up+ jump (“full
body”).
1.Begin
in a standing position.
2.Drop
into a squat position with your hands on the ground.
3.Extend
your feet back in one quick motion to assume the front plank position.
4.Perform
one push-up
4.Return
to the squat position in one quick motion.
5.Return
to an upright standing position while jumping as high as you can and extending
your arms.
And
start again the cycle!
This exercise requires very few
equipment, can be done anywhere (we mentioned “jail” previously…) and is very
suffocating! Plus, with the different variations, you will never get bored!
Ready for Tabata? Once again, take
your watch, timer, MP3 or partner to help you to perform the 8 cycles. Record
and track your number of repetitions and try to improve regularly your best performance.
3) What are the best exercises to practice TABATA d. Thruster
d.
Thruster
This exercise is an excellent
combination of work out for lower and upper body. It is recommended to use two
barbells. Indeed, it’s more practical to drop them on the floor or on the bench
close to you. If you are using a bar, it looks like the front squat (previous
exercise). But once you stand up, you need also to develop the bar above your
head, and then lower it down again on your shoulder, to execute again a squat.
Needless to say, you must choose a
lower weight than the front squat. As a rule of thumb, try to pick a weight
which enables you to perform between 12 and 18 repetitions. Too heavy, and your
shoulders will burn before the last repetitions. Too light, and you won’t be
able to reach the 170 VO2Max intensity (remember?).
I Keep the back straight, don’t let the
knees cave in, and align your knees with the direction of toes pointing.
Ready
to go for Tabata? You know the protocol. 8 bouts of 20s with the maximum of
repetitions, and only 10s rest.
I Record and track both the weight that
you are using and the repetitions. It will help you to monitor your progress.
There a lot of different options, like
barbell complex, the “bear” etc… Start first by front squat and thrusters; it’s
very efficient for Tabata training.
3) What are the best exercises to practice TABATA c. Front squat
c.
Front
squat
This is probably one of the best exercises.
If you don’t know how to squat, you should first train the regular technique
and to have some experience. I would recommend between 4-6 sessions of squats,
including some front squat. Ideally, a certified coach / fitness instructor can
teach you the proper movement.
Alternatively, perform a regular back squat
(with bar behind the neck) with a smith machine or a rack.
But a “air squat”, ie just with your
body weight, is largely enough! Especially if the squat is a movement you don’t
master perfectly yet, you’ll get a perfect conditioning and preparation for
front squat doing air squat. Trying to perform 15-20 repetitions for each of
the 8 intervals of the Tabata.
IOne important parameter to estimate is
the weight to carry during the exercise for Tabata. As a rule of thumb, you
should start with something less than 40% of your maximum. For instance, if you
can make one repetition with 80 kgs for a front squat, try to perform the
Tabata with something between 25-35 kgs.
You can start! As for sprinting and
treadmill, use a watch, MP3, or partner to follow the 20s/10s rhythm.
Especially during the last repetitions, you will be so exhausted that you will
hardly remember which repetition you are doing!
3) What are the best exercises to practice TABATA?b. Treadmill with %
b.
Treadmill
with %
Running on a treadmill could bring you
the same benefits than sprinting. However, few tread mill can handle a speed corresponding
at 170% of your Vo2max (remember this pre-requisite?).
The trick is to incline the treadmill
at a significant % (around 6% to 12% depending of your level) and to choose an
appropriate speed. A good reference is
to take your 10k speed and to use a 9% inclination, or your 21.1k average speed
(half-marathon) for a 12% inclination.
I For safety purpose, practice with a
partner, and/or wear the safety belt to attach to the treadmill. You will need
to jump from the rolling stuff to put your two feet aside, for your 10s rest.
Once again, practice first with 4 repetitions before trying the full Tabata
training.
In
summary, to perform the Tabata on tread mill:
-
Practice
with a partner
-
Attach
the safety belt to the machine
-
Wear
appropriate shoes, not slippery
-
Choose
a proper speed and %
-
Check
the 20s / 10 s on the treadmill watch, or use your timer, MP3, partner
You
can mix sprinting outdoor and treadmill. The protocol is slightly different, as
you are running with a severe % on the treadmill. No need to say that running
outside and choosing a hill is also a good choice!
Check this video on
youtube: http://media.crossfit.com/cf-video/CrossFitNB_RunTabata1.wmv3) What are the best exercises to practice TABATA?a. Sprints
a.
Sprints
Sprints present several advantages:
everybody can run, required equipment is limited (sport shoes…) and you can
probably practice almost everywhere, while travelling or close from your home.
However, sprinting is a very tough exercise, especially for the required
intensity.
It is advised to find a flat ground,
not too hard if possible (avoid roads). Soccer field or track field are ideal
choices.
Before starting your Tabata session,
you can follow-up a classical warming-up. The most efficient warming-up for
running is…running! Therefore, start to jog for 3mn, then for the remaining
2mn, add some short sprints of 5-6s to wake up your legs, at a limited
intensity. Add 2-3 minutes of light stretching, to recover your breath, and to
prepare your muscles. If you are running by a cold temperature, you can warm up
longer.
Then, you can start your Tabata
session. One good idea is to run back and forth, between two marks, like trees,
mileages on road, two rocks that you put on the ground etc… Using this trick,
you will know the distance you need to cover during each interval bout. Else,
with your energy fading, the last bouts might be shorter although you think you
are pushing as harder at the beginning!
Another tip is to use a timer, which
will help you to run the 20s and to rest the 10s. Alternatively, you can find
MP3 recorded with the Tabata training. If you have a partner who can shout at
you the intervals, it’s also helpful!
Gym boss is popular:
http://www.amazon.com/dp/B0036USWUQ/ref=as_li_tf_til?tag=projmanatalk-20&camp=0&creative=0&linkCode=as1&creativeASIN=B0036USWUQ&adid=113DKP70YMYZMR6EAFCV
and it exist apps for smart phones
also.
Now you are ready!
Check your departure mark and start to
sprint the first 20s. Your timer or your MP3 will tell you when to stop. Record
the point you have reached. Take a 10s break. And start to sprint again in the
opposite direction to reach again your departure point!
Repeat this 4 times and you’ll be
done. Total will be 8 sprints of 20s.
You might feel that the first 3-4 can
be handled. But after 2mn, you start to be out of breath, and both your aerobic
and anaerobic systems start to feel the pain. Rounds 5 and 6 are very hard.
Maybe the hardest is round 7, because round 8 is the last so you know your
torture is going to end soon!
You can also running around the track
and field and check the total distance covered after the 4mn.
Which
distance to cover?
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!
(check the ebook to see the Table!!)
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 2nd try, at
least 48hours later, raise up to 6 repetitions. And finally, for the 3rd
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!
2) Tabata & al, study : c. Explanations
There
are some parameters to consider.
First, the exercise chosen was “a
mechanically braked cycle ergometer”. We will see later if Tabata can be
applied to other equipment or form of exercise.
Then, people chosen
had already a correct VO2max, they were active people.
Now, if we look at
the exercises by itself, it’s 8 bouts of 20 seconds at 170% of VO2max with 10s
rest between each bout. The two criteria are important here : the 2:1 ratio
effort to exercise, and the very high intensity of effort. We will discuss
later about what is Tabata or not, as some people just took the 20 s effort
followed by 10s rest as Tabata..forgetting
the gruelling 170% Vo2max effort!
As a guideline,
during the study, the pedaling speed was 90-rpm. Intensity was measured in
Watts. For instance, a good cyclist could perform Tabata at 420-450 watts for
each bout of intensity at 90-100 rpm.
I Remember that to perform correctly the Tabata training, you
need to combine the short bouts of efforts with even shorter bouts of rest,
with a very high intensity of exercise!
There were 5 sessions
per week, identical, except one, “altered”, with 30mn at 70% VO2max and only 4
bouts of 20s /10s. We don’t have more details whether this unique altered
session makes a great difference or not.
In short:
TABATA = 8 repetitions of (20 seconds of effort at
170% VO2max and 10s rest )
a.
Articles
/ web
There
are a lot of articles on internet, summarizing the Tabata study and results.
Here are some:
Some interesting documents:
http://www.cs.unm.edu/~wneumann/files/guerilla_cardio.pdf : for sprinting
2) Tabata & al, study : b ) The results
The Tabata group increases Vo2max of
nearly 14% and anaerobic capacity by 28%. Remember, this is only 5 times a week
4mn of intense exercise for 6 weeks ! Only one session was altered…
I What means a 9% increase in VO2max for
the first group (standard endurance training)?
In the study, with cycling 5 times a
week one hour at 70% VO2max, average increase was 53 to 58 ml.kg-1.min-1 for
VO2Max which is 9%. This is equivalent to a MAS from 53/3.5 to 58/3.5 (15,14
km/h to 16,57 km/h)
For instance if you are a runner and we apply
this VO2 max increase for some distances (theoretically, using the Maximum
Aerobic Speed):
-
10kms
estimated time 46mn40s to 41mn36s, a 5mn cut off time!
-
21.1
kms (half marathon) estimated time 1h44mn40sec with a MAS of 15,13km/h to
1h35mn30s, almost 10mn better!
With the Tabata training, the VO2max
increases was recorded at 14% therefore you can easily understand that the time
saved is even more impressive! Of course VO2max is not the only parameter to
predict an endurance performance, but you got the idea.
(I used this online calculator: http://www.conseils-courseapied.com/divers-course-a-pied/calculer-sa-vma-allure.html ) and http://home.nordnet.fr/scharlet/vmavo2max.htm)
Needless to say 14% of VO2 max
increase is huge; especially if we consider that the subjects had already a
very good VO2max. Of course, VO2max only is not a sufficient predictor of
performance, but if you have a correct nutrition plan, hydration and body
maintenance, it is most likely than an increase in VO2max will bring better
performance.
Warning: The Tremblay
group and Dr. Tabata, in his e-mail response to Richard Winett, emphasize this
warning: "High-intensity exercise cannot be prescribed for
individuals at risk for health problems or for obese people who are not
used to exercise." (source: http://cbass.com/FATBURN.HTM)
There
is another study in 1997; giving some other details and comparing Tabata
protocol with a 4-5 bouts of 30-s exercise at 200% Vo2max.
2) Tabata & al, study : a) Source
a.
Source
This
study consists of two training experiments using a mechanically braked cycle
ergometer. First, the effect of 6 wk of moderate-intensity endurance training
(intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the
anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was
evaluated. After the training, the anaerobic capacity did not increase
significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1
to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the
effect of high-intensity intermittent training on energy release, seven
subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The
exhaustive intermittent training consisted of seven to eight sets of 20-s exercise
at an intensity of about 170% of VO2max with a 10-s rest between each bout.
After the training period, VO2max increased by 7 ml.kg-1.min-1, while the
anaerobic capacity increased by 28%. In conclusion, this study showed that
moderate-intensity aerobic training that improves the maximal aerobic power
does not change anaerobic capacity and that adequate high-intensity
intermittent training may improve both anaerobic and aerobic energy supplying
systems significantly, probably through imposing intensive stimuli on both
systems.
b. Some definitions to understand the Tabata training
Before
talking about Tabata training, you need to have some basic understanding about
some definitions.
i. Interval training
Interval training is a
type of physical training that involves bursts of high intensity work. This
high intensity work is alternated with periods of rest or low activity, the
eponymous intervals.
A workout session that
involves repeated short, fast-paced bouts of exercise separated by short rest
intervals.
This a combination of
high intensity exercise followed by a period of low intensity activity (rarely
complete rest).
Check
this additional link: http://www.livestrong.com/article/538570-different-exercises-that-use-hiit-at-home/#ixzz1eGR86p3O
ii. HIIT
This type of exercise aims to focus on
cardio training. High Intensity Interval Training is based on alternate of
short, extremely intense intervals with recovery intervals. The ratio between
effort and recovery is usually 1:2 (ie you recover twice the time of intense
effort). Recovery period can be total rest, or continuing the exercise with low
intensity. For example, if you perform sprints, the recovery period can be done
by running very slowly. A HIIT session lasts for 10-30 minutes. Above, it’s
hard to maintain a sufficient intensity, and it becomes more “interval
training”. Some extreme HIIT, like TABATA, can be performed in just 4 minutes,
with a ratio 2:1 (twice the time for intense exercise compared to rest
intervals).
For instance, you can sprint two
series of 5 prints, at 85-90% of your maximum speed, for 30 s. In between
intervals, you can rest by walking 30s to 60s. This type of sessions is
supposed to be exhausting, therefore at the end of the interval bouts you
should be out of breath and your heart should pump hard.
Because of its intensity, for
beginners, a progressive and adaptive period must be carefully scheduled. You
need at least 3 or 4 sessions to adjust the intensity of efforts and the
duration of bouts. Compared to continuous endurance training, it is proven that
HIIT or HIIE (High Intensity Intermittent Exercise) improve performance and
improve capacity of the muscles to burn extra fat. (source: http://www.ncbi.nlm.nih.gov/pubmed/21113312)
So, basically, the difference between
interval training and HIIT is that the intensity is higher and the recovery
period ratio is smaller.
If
you do 10x400m running at 90% intensity (VO2max) with 1mn rest, it’s interval
training.
If
you do 8x100m running at 150% intensity (VO2max) with less than 30s rest, it’s
HIIT.
iii. EPOC
After cardiovascular exercise or
weight training, the body continues to need oxygen at a higher rate than before
the exercise began. This sustained oxygen consumption is known as “Excess Postexercise
Oxygen Consumption” (EPOC). Originally referred to as an oxygen debt, this
postexercise state was first hypothesized by A.V. Hill and H. Lupton in 1922.
Hill and Lupton theorized that the body needs to replace the oxygen used by
working muscles during mild to intense bouts of exercise. More recently,
researchers have used the term EPOC to describe the several different events
that occur as the body restores itself to homeostasis, or rest. During EPOC the
body is restoring itself to its pre-exercise state, and thus is consuming
oxygen at an elevated rate. This means that energy is also being expanded at an
elevated rate.
In recovery,
oxygen (EPOC) is used in the processes that restore the body to a resting state
and adapt it to the exercise just performed. These include: hormone balancing,
replenishment of fuel stores, cellular repair, innervation and anabolism.
EPOC is accompanied
by an elevated consumption of fuel. In response to exercise, fat stores are
broken down and free fatty acids (FFA) are released into the blood. In
recovery, the direct oxidation of free fatty acids as fuel and the energy
consuming re-conversion of FFA's back into fat stores both take place.
iv. VO2max
VO2 max (also maximal oxygen
consumption, maximal oxygen uptake, peak oxygen uptake or aerobic capacity) is
the maximum capacity of an individual's body to transport and use oxygen during
incremental exercise, which reflects the physical fitness of the individual.
Vo2 Max - maximum oxygen
uptake (Engine Size - how big is the engine?) This is the ability of the
circulatory system to transport oxygen and of the muscular system to extract
and use oxygen. Vo2 max is an excellent indicator of aerobic fitness, but a
poor predictor of performance within a homogenous group of athletes.
MAX VO2 functionally
represents the maximum amount of oxygen that can be removed from circulating
blood and used by the working tissues during a specified period. World class
endurance athletes generally have high readings.
Maximum Oxygen Update
(Max VO2) values for selected groups and individuals are as follows:
General Population, Female, Aged 20-29: 35-43 ml/kg/min
General Population, Male, Aged
20-29: 44-51
US College Track, Male:
57.4
College Students, Male:
44.6
Highest Recorded Female (Cross-Country Skier): 74
Highest Recorded Male (Cross-Country Skier): 94
VO2
max is greatly limited by genetics, but still can be improved up to 20%, maybe
30% in extreme cases (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/table/tab1/)
v. MAS or MAV
Maximal Aerobic Velocity (MAV) or MAS
(Speed) is the speed of movement at which one reaches 100% oxygen consumption
(VO2max). Usually, you can sustain this pace for 4mn to 8mn. This is pretty
easy to measure when you run, or cycle, or perform rowing. For weight circuit
training or cardio strength resistance, it’s become harder to evaluate.
However, with a portable heart monitor (type polar), you can have a good
estimation of the intensity you are working out.
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