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?)