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?)

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