High-Intensity Tabata Training Deemed An Effective Workout, Study Says

In this study:

A team of researchers from the University of Wisconsin-La Crosse's Department of Exercise and Sport Science administered a 20-minute, full-body, Tabata-style workout to 16 healthy, fit volunteers

Want to know the result? Check the article: http://www.huffingtonpost.com/2013/10/10/tabata-training-workouts-cardio_n_4065533.html

Extract:

"

“There is no such thing as a miracle workout,” ACE Chief Science Officer Dr. Cedric Bryant said in a statement. “While Tabata-inspired workouts are shorter, they are also extremely tough. This study showed that fit participants perceived the workout as hard, therefore these type of workouts could be demotivating or too challenging for those not as accustomed to strenuous bouts of exercise.”

Therein lies the catch: You've got to be in pretty good shape already to handle what a Tabata workout throws your way. "It could be dangerous for [non-exercisers] to be working this hard," John Porcari, Ph.D., head of the Clinical Exercise Physiology Program at the University of Wisconsin-La Crosse, told ACE. "Before people even attempt Tabata they probably need to have a pretty decent baseline level of fitness."

Can You Really Cram a Full Workout Into 4 Minutes?

The flow of articles introducing the Tabata training seems to never stop. However there are still a lot of approximations to describe the proper protocol.

In this article, the author suggests "Perform each move for 20 seconds followed by a 10 second break. Do the circuit twice. Remember to go hard! In order for it to work, you must be giving 100% for the whole 4 minutes."

What means exactly 100% in this case? Remember, Tabata work bouts must be performed at an intensity corresponding to 170% of VO2max.

Later in the article it is stated: "Not sure if you’ve given it 100%? Make sure your heart rate is at 80 to 90% of your maximum heart rate while you are working out.". The heart rate doesn't reflect the effort in real time, ie there is always some lag. Plus, the Tabata training being so short, your heart rate should go higher probably only after 2mn, due to this lag.

Keep going!

 

Study: Every Minute of Intense Exercise Reduces Obesity Risk by up to 5%

Another reason to practice intense activities such as Tabata training and HIIT:

“What we learned that is for preventing weight gain, the intensity of the activity matters more than duration,” said study leader Jessie X. Fan, professor of family and consumer studies.

Full article: http://naturalsociety.com/minute-intense-exercise-reduce-obesity-risk-5-percent/#ixzz2gxO3izGy

The 4-Minute Fat-Burning Miracle Tabata Workout

A good article with plenty o links to complete your understanding of Tabata training and fat loss.

Extract:

Nausea. Seeing stars. Sucking wind. This is how you know you're doing a Tabata workout correctly. At first glance you may wonder why anyone would intentionally do this to themselves, but there's a reason this type of high-intensity interval training is becoming the go-to workout not just for athletes, but even celebs like Kyra Sedgewick. "It's the hardest exercise you'll ever do in your life," Sedgewick says of the workout routine she dubbed "The 4-Minute Miracle."

Full article : http://www.shape.com/fitness/cardio/4-minute-fat-burning-miracle-workout

Fitness expert Ben Greenfield says Tabata workouts torch fat fast (Video)

Very good video from Fitness expert & triathlete Ben Greenfield:

http://www.examiner.com/article/fitness-expert-ben-greenfield-says-tabata-workouts-torch-fat-fast

http://youtu.be/iSyIQ4SN_FY

Why You Should Try Tabata Training

The success of Tabata training never ends.

In this article, another personal trainer explains the concept and her views about how to perform the Tabata training.

Extract:

The easiest way – with no fancy equipment needed – is to start with just your legs. For example: You can sprint for 20 seconds; stop or walk for 10 seconds; sprint for 20 seconds; stop or walk for 10 seconds. Do this eight times and you're all done! You'll never look at four minutes the same way again.

My favorite way to do this style of high intensity interval training is in a spin class or running stairs. It's so hard during one of these activities, but there's such a great reward after – you feel like a superstar when you're done. You can also do Tabata with a bicycle, treadmill, elliptical, circuit workouts, kettle-bells, TRX or sliders, while using a jump rope, and so on. You get the picture.

Full article : http://health.usnews.com/health-news/blogs/eat-run/2013/09/30/why-you-should-try-tabata-training 

CrossFit Tabata and music from TabataSongs

Very good video and great tailored Tabata music..
Get some inspiration and motivation!

More on their Youtube page : http://www.youtube.com/user/TabataSongs?feature=watch 

Tabata: is this workout worth the pain?

In this article, some limitations of Tabata training are pinpointed. Do you agree?

Extract:

Tony Gallagher, The Sunday Telegraph fitness expert, agrees. “You have to be fit to do it, not the other way round,” he says. “And research has shown that most of the benefits come in the first three weeks of training. After that, they taper off.” As for practising Tabata four times a week, Gallagher believes that would be “crazy”. “You’ll end up injuring yourself, and I doubt it would bring any benefits,” he says. 

Full article:

http://www.telegraph.co.uk/health/dietandfitness/10281079/Tabata-is-this-workout-worth-the-pain.html

 

Ask The Ripped Dude: What The Heck Is Tabata Training?

Interesting article on famous http://www.bodybuilding.com website.

The author tries to answer this question:
I've been hearing a lot about the benefits of Tabata training. What is it, and should I work it into my program?

Full article here: Link

I'm a bit surprised by this part:

"Some people now vary the exercises during a session. It's also popular to increase or decrease rounds and intensity. Although this variation may not technically count as Tabata Protocol, adding or subtracting rounds or changing movements every other round can be useful."

The Tabata protocol was done on stationary bikes, so actually anything else won't be the 'real' protocol. However what matters is the 170% of VO2max intensity, for the 8 bouts of 20s of efforts.
Once again it seems that this critical criteria is not incorported:

"Here are some movements to incorporate: lunges, jump lunges, thrusters, cleans, hang cleans, burpees, mountain climbers, jump squats, and even push-ups.  "

Yes, you know what I think about push-up for Tabata. It is a good endurance exercise for chest, shoulders and triceps but it will never push your heart to 170% of VO2max!!

Lastly there are some examples of exercises, with pictures, which is helpful to understand.

10 ways to burn 100 calories in 10 minutes

Burning as much possible calories in the minimum amount of time is a quest for many people and gym goers!

The Tabata training is; of course, in the list:

Extract:

And science shows they work, too: Tabata training, a type of four-minute interval that alternates 20 seconds all-out effort with 10 seconds of recovery, has been shown to blast 13.5 calories a minute!

1. Mix stairs and burpees

2. Climb a rock wall
3. Take a spin
4. Score a goal
5. Pair dumbbells and plank jacks
6. Jump rope
7. Step it up
8. Try plyometrics
9. Throw some punches

10. Add sprints to any cardio

Full Article:

 Read more: http://www.foxnews.com/health/2013/08/02/10-ways-to-burn-100-calories-in-10-minutes/#ixzz2b03NrEMU