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
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