Tabata Training
- Thread starter derg
- Start date
rframe
pǝʇɹǝʌuı
I love Tabata!
I generally workout 2 times per day. My lunch session is usually a 30 minute run which is 5 minute warm up jog, 15 minutes at a 10k pace then either sprint intervals or 15% grade intervals.... as soon as I finish that I do Tabatas using calisthenic and plyometric exercises. I'll do 1-2 Tabatas to cover different muscle groups and balance pushing/pulling.
I have several MP3's I use that ring a fight bell for 20 seconds on and 10 seconds off, overlaid over top of some upbeat songs... 8 sets total, after 4 minutes you're done.
I vary my Tabatas, but typically I do 30 pushups in 20 seconds at least 3x during the session. Other exercises I mix in include kimura situps, plyometric burpees with a tuck jump, pull-ups, jumping jacks, plyometric jumping straight up as high as I can, high knees, air squats, squat kicks.
The key with Tabatas is you are to go as hard as you can for the 20 seconds on. If you push hard, they are hella crazy.
There's very good science behind them, a lot of elite athletes use Tabata.
One thing to watch with the gym sessions is I've seen them offer "Tabata" that isn't Tabata at all.
The key to Tabata is a negative work/rest ratio with maximum intensity. You dont work during the 10 seconds off, I've seen stupid gyms do things like push 20 seconds work and then 10 seconds in some isometric tension... they're idiots if they're doing crap like that and I wouldn't go.
You can do Tabatas with virtually any type of exercise you want... from running sprints, to weight circuits, to cardio circuits, etc. It's all about intensity and negative work/rest ratio.
I generally workout 2 times per day. My lunch session is usually a 30 minute run which is 5 minute warm up jog, 15 minutes at a 10k pace then either sprint intervals or 15% grade intervals.... as soon as I finish that I do Tabatas using calisthenic and plyometric exercises. I'll do 1-2 Tabatas to cover different muscle groups and balance pushing/pulling.
I have several MP3's I use that ring a fight bell for 20 seconds on and 10 seconds off, overlaid over top of some upbeat songs... 8 sets total, after 4 minutes you're done.
I vary my Tabatas, but typically I do 30 pushups in 20 seconds at least 3x during the session. Other exercises I mix in include kimura situps, plyometric burpees with a tuck jump, pull-ups, jumping jacks, plyometric jumping straight up as high as I can, high knees, air squats, squat kicks.
The key with Tabatas is you are to go as hard as you can for the 20 seconds on. If you push hard, they are hella crazy.
There's very good science behind them, a lot of elite athletes use Tabata.
One thing to watch with the gym sessions is I've seen them offer "Tabata" that isn't Tabata at all.
The key to Tabata is a negative work/rest ratio with maximum intensity. You dont work during the 10 seconds off, I've seen stupid gyms do things like push 20 seconds work and then 10 seconds in some isometric tension... they're idiots if they're doing crap like that and I wouldn't go.
You can do Tabatas with virtually any type of exercise you want... from running sprints, to weight circuits, to cardio circuits, etc. It's all about intensity and negative work/rest ratio.
Acadia
Well-Known Member
Ditto to everything rframe said with the addition that you need to come at Tabata intervals fairly rested to get max benefit. Some runners and riders will do a regular workout and then try to wedge the intervals in at the end, but at that point you are not rested and can't give max effort. The research appears to show that doing that is quite a bit less effective than just warming up briefly before doing them.
Properly done Tabata has been shown to increase V02 Max and anaerobic capacity at a considerably greater rate than traditional training. That said, a bunch of Tabata training will not do much to build endurance or other fitness, so you have to blend them in with other training if you have particular goals.
Just my two cents from what I have read.
Properly done Tabata has been shown to increase V02 Max and anaerobic capacity at a considerably greater rate than traditional training. That said, a bunch of Tabata training will not do much to build endurance or other fitness, so you have to blend them in with other training if you have particular goals.
Just my two cents from what I have read.
EDUC8-or
Well-Known Member
Anyone try Tabata?
The gym we joined offers Tabata courses, they're early, so it'd be good to know if it's worth waking up that early for!
Depends on how sick and twisted your are. You'll understand after your first workout.
roundout
VNAV monitor
I did some Tabatas yesterday on the bike after having been off for 3 weeks. Ugh. I only made it through a couple sets before giving up. Maybe tomorrow will be more fruitful.
More to the point, Tabata workout is the mainstay of my hotel room workout. It's the best bang for the buck fast workout I've found.
More to the point, Tabata workout is the mainstay of my hotel room workout. It's the best bang for the buck fast workout I've found.
Pilotforhire587
Lycra Man
Started doing it on the bike while I was stuck on the trainer busted up. Fantastic way to improve quickly!