Tabata or not Tabata

TrracyGirl

That is the question ~smiles~

I LOVE Tabatas. It's fast, can be whatever you want, and you are encouraged to work to failure. It's a HIIT work out (high intensity interval training). It breaks 4 minutes into seconds. You work HARD for 20 seconds, rest for 10. Work HARD for 20, then rest for 10, and so on and so on. You can tailor it to YOUR needs. If you've got crummy knees, then avoid impact. If you have lower back issues, you know what you can and can't do. For anyone who is short on time, I think doing a 4 minute tabata will kick start the metabolism and confidence (that doesn't include a little warm up). Sweat to failure!

Here is a link that I believe to be free information (not selling you anything).
http://tabatatraining.org/

Here is a link on youtube of music that i like to use. It's broken down and has the timing marked for you...

http://www.youtube.com/watch?v=okA7B5vsIYU

There are music compilations out there just for tabatas. Its nice because they break the seconds down for you.

I occasionally go to a Tabata class at my gym. It's a 45 minute class with warm up, 8 (EIGHT!) of the 4 minute tabatas that will range from strength training, abs, cardio. Between each of the 4 minutes we are given 1.5 minutes of rest. There is then a cool down.

I think Tabatas (this certain interval timing) is nice because we can bust our behinds for 20 seconds! Jumping jacks for 20 seconds. Sit down-stand up for 20 seconds. How ever intense YOU want it. Not someone else.. YOU... sweat to failure and then smile because you WILL do this!

mk9562

I LOVE tabata

songbyrdsweet

Love them! I have had a hard splint on my right hand for a while and I can't lift anything heavy, so I have been doing these with resistance bands and/or my rebounder (like a little trampoline).

amymaytay

very interesting, i may have to try this, thanks for the info!

ninerbuff

That is the question ~smiles~

I LOVE Tabatas. It's fast, can be whatever you want, and you are encouraged to work to failure. It's a HIIT work out (high intensity interval training). It breaks 4 minutes into seconds. You work HARD for 20 seconds, rest for 10. Work HARD for 20, then rest for 10, and so on and so on. You can tailor it to YOUR needs. If you've got crummy knees, then avoid impact. If you have lower back issues, you know what you can and can't do. For anyone who is short on time, I think doing a 4 minute tabata will kick start the metabolism and confidence (that doesn't include a little warm up). Sweat to failure!

Here is a link that I believe to be free information (not selling you anything).
http://tabatatraining.org/

Here is a link on youtube of music that i like to use. It's broken down and has the timing marked for you...

http://www.youtube.com/watch?v=okA7B5vsIYU

There are music compilations out there just for tabatas. Its nice because they break the seconds down for you.

I occasionally go to a Tabata class at my gym. It's a 45 minute class with warm up, 8 (EIGHT!) of the 4 minute tabatas that will range from strength training, abs, cardio. Between each of the 4 minutes we are given 1.5 minutes of rest. There is then a cool down.

I think Tabatas (this certain interval timing) is nice because we can bust our behinds for 20 seconds! Jumping jacks for 20 seconds. Sit down-stand up for 20 seconds. How ever intense YOU want it. Not someone else.. YOU... sweat to failure and then smile because you WILL do this!

What you're describing is HIT training. True Tabata is 100% effort in the the 4 minutes. By the second or third cycle you should be practically falling over from gasping of air.
If one can go 45 minutes of training, then it's not Tabata or HIIT training.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

TrracyGirl

The 45 minute HIIT class I mentioned has a total of 8 Tabatas. Eight of the 4 minute cycles. There are some warm up and cool down minutes as well. Between cycles there is a rest period. The Tabatas are designed so that different areas are worked. Say our first Tabata is cardio. Then the next would be just abs. Then strengthening the legs, then arms, perhaps another cardio. The certified Tabata instructor for the Hospital's Fitness Center does a fantastic job of the variations! And yes.. Oh... My.. GOSH yes by the end you will collapse. It is the hardest class I've seen. I've seen very fit people fall off by the end of one of the cycles. It's also greatly encouraged that if you participate in these classes regularly (they are 3 days a week) to please not attend any other HIIT classes.

Pelly57

bump for later

JewelE77

Bump

Alexandra289

I used to do tabata a few times a week with squats when I couldn't get to the gym. Loved it and made such a difference! Going to start going to the tabata class at my gym next week.

ninerbuff

The 45 minute HIIT class I mentioned has a total of 8 Tabatas. Eight of the 4 minute cycles. There are some warm up and cool down minutes as well. Between cycles there is a rest period. The Tabatas are designed so that different areas are worked. Say our first Tabata is cardio. Then the next would be just abs. Then strengthening the legs, then arms, perhaps another cardio. The certified Tabata instructor for the Hospital's Fitness Center does a fantastic job of the variations! And yes.. Oh... My.. GOSH yes by the end you will collapse. It is the hardest class I've seen. I've seen very fit people fall off by the end of one of the cycles. It's also greatly encouraged that if you participate in these classes regularly (they are 3 days a week) to please not attend any other HIIT classes.

Sorry it's not Tabata. Tabata is 100% ALL OUT EFFORT. If you can sustain that for 45 minutes, then it's not Tabata. You may be tired at the end of the class, but chances are it was an 85% to 90% effort.
Here's a challenge. Warm up for a run. Then sprint as fast as you can for 20 seconds like your life depended on it. 10 seconds off and then sprint again as fast as you can for 20 seconds like your life depended on it.10 seconds off. Bet you can't do that for 45 minutes. Not a run a sprint. That means you're racing for time.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

HypersonicFitNess

I love tabata but I am afraid to try sprinting on the treadmill for this; so far I've only done jump rope and stationary bike (and only 4 minutes total)

ThickMcRunFast

Sorry it's not Tabata. Tabata is 100% ALL OUT EFFORT. If you can sustain that for 45 minutes, then it's not Tabata. You may be tired at the end of the class, but chances are it was an 85% to 90% effort.
Here's a challenge. Warm up for a run. Then sprint as fast as you can for 20 seconds like your life depended on it. 10 seconds off and then sprint again as fast as you can for 20 seconds like your life depended on it.10 seconds off. Bet you can't do that for 45 minutes. Not a run a sprint. That means you're racing for time.

THIS. Tabata is 170% VO2max for 20 seconds, 10 seconds rest, for 8 reps. A 4 minute Tabata session should leave you barely able to stand. HIIT training is cool, but if you're doing 45 minutes of it, it is not Tabata.

1ConcreteGirl

Sorry it's not Tabata. Tabata is 100% ALL OUT EFFORT. If you can sustain that for 45 minutes, then it's not Tabata. You may be tired at the end of the class, but chances are it was an 85% to 90% effort.
Here's a challenge. Warm up for a run. Then sprint as fast as you can for 20 seconds like your life depended on it. 10 seconds off and then sprint again as fast as you can for 20 seconds like your life depended on it.10 seconds off. Bet you can't do that for 45 minutes. Not a run a sprint. That means you're racing for time.

THIS. Tabata is 170% VO2max for 20 seconds, 10 seconds rest, for 8 reps. A 4 minute Tabata session should leave you barely able to stand. HIIT training is cool, but if you're doing 45 minutes of it, it is not Tabata.

Even if they call it Tabata.

doggiesnot

My Spinning instructor loves Tabata.

DontStopB_Leakin

Sorry it's not Tabata. Tabata is 100% ALL OUT EFFORT. If you can sustain that for 45 minutes, then it's not Tabata. You may be tired at the end of the class, but chances are it was an 85% to 90% effort.
Here's a challenge. Warm up for a run. Then sprint as fast as you can for 20 seconds like your life depended on it. 10 seconds off and then sprint again as fast as you can for 20 seconds like your life depended on it.10 seconds off. Bet you can't do that for 45 minutes. Not a run a sprint. That means you're racing for time.

THIS. Tabata is 170% VO2max for 20 seconds, 10 seconds rest, for 8 reps. A 4 minute Tabata session should leave you barely able to stand. HIIT training is cool, but if you're doing 45 minutes of it, it is not Tabata.

Even if they call it Tabata.

BUT THEY SAID IT WAS TABATA!


MY LIFE IS A LIE.

Cr01502

Nobody talks nonsense about Tabata.

_SusieQ_

Tomato potato, whatever.

So it's HIIT training called Tabata. What's the big freakin' deal?

Yes, I have done a TABATA class at the Y and I LOVE it. It's a great workout and I actually have an app on my Android that is a timer so I can do similar workout at home.



OH NOEZ IT'S NOT REALLY TABATA WAH WAH WAH

1ConcreteGirl

On the bright side, now you know you can get the same benefit of that workout in a tenth of the time. ~smiles~

LibertyBelle89

I looovvvee Tabata!! honestly i think its the only thing that really helped me get over my plateau... i try to do tabata 2 or 3 times a week right now

Cliffslosinit

Nobody talks nonsense about Tabata.

Danny_Boy13

They are a love hate relationship with me. Love the results....hate going thru the 4 min of hell!!!

Unknown

This content has been removed.

SleeplessinBerlin

Here is a great article about Tabata:

http://www.bodyrecomposition.com/research-review/effects-of-moderate-intensity-endurance-and-high-intensity-intermittent-training-on-anaerobic-capacity-and-vo2-max.html

Cr01502

On the bright side, now you know you can get the same benefit of that workout in a tenth of the time. ~smiles~

Also OP.

There's no reason why you can't do Tabata 11 seperate times in one day. If you really would like to work out for 45 minutes just do eleven sets of Tabata sprinkled throughout your day. Approximately once per hour.

JScar1964

All I know it that when I was introduced to it we did weightless squats (all out effort) and my legs were like wet noodle afterwards. Could not walk right for awhile. Haaaaa You gotta love it!!!

jlemoore

Sounds like quite a good workout. Never heard of Tabata.

Shannon_H

I did a super fun/killer boxing tabata with a heavy bag! Loved it!

ninerbuff

Tomato potato, whatever.

So it's HIIT training called Tabata. What's the big freakin' deal?

Yes, I have done a TABATA class at the Y and I LOVE it. It's a great workout and I actually have an app on my Android that is a timer so I can do similar workout at home.



OH NOEZ IT'S NOT REALLY TABATA WAH WAH WAH

Kinda like calling a lunge a squat. But that doesn't matter when people don't really care about correct terminology.

Neener, neener. :laugh:

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

ninerbuff

I did a super fun/killer boxing tabata with a heavy bag! Loved it!

I FINISH my group classes with Tabata. When they are all laying on the floor, gasping for air and basically gassed, then I have a feeling they did it right. If they're still walking around after it and just breathing heavy, then they did HIIT.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

TrracyGirl

The 45 minute HIIT class I mentioned has a total of 8 Tabatas. Eight of the 4 minute cycles. There are some warm up and cool down minutes as well. Between cycles there is a rest period. The Tabatas are designed so that different areas are worked. Say our first Tabata is cardio. Then the next would be just abs. Then strengthening the legs, then arms, perhaps another cardio. The certified Tabata instructor for the Hospital's Fitness Center does a fantastic job of the variations! And yes.. Oh... My.. GOSH yes by the end you will collapse. It is the hardest class I've seen. I've seen very fit people fall off by the end of one of the cycles. It's also greatly encouraged that if you participate in these classes regularly (they are 3 days a week) to please not attend any other HIIT classes.

Sorry it's not Tabata. Tabata is 100% ALL OUT EFFORT. If you can sustain that for 45 minutes, then it's not Tabata. You may be tired at the end of the class, but chances are it was an 85% to 90% effort.
Here's a challenge. Warm up for a run. Then sprint as fast as you can for 20 seconds like your life depended on it. 10 seconds off and then sprint again as fast as you can for 20 seconds like your life depended on it.10 seconds off. Bet you can't do that for 45 minutes. Not a run a sprint. That means you're racing for time.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

I'd be more than happy to give you the group schedule so you can attend one of these fake Tabata classes. You'll see how when people can't move by the end of one Tabata, they still find some strength deep down inside of them to make them GET UP and keep trying as the next Tabata starts. Perhaps then you will refrain from pushing your judgmental inferences and stop poo-pooing something you've never seen nor done in your 28 years of study. Just because I don't have certifications or 4% body fat doesn't mean that I'm not working to failure, giving more than I think possible. Granted, a true-to-definition "Tabata" (ultra-intense exercise (at an intensity of about 70% of VO2max)) may only be accomplished by you and a handful of people giving that inconceivable push for power. I (and anyone else) may not reach the proper VO2 to prove that I'm doing a 'true Tabata". But even the A.C.E. states "Research has shown that HIIT—whether in the form of CrossFit, P90X or Tabata—improves cardiovascular fitness, increases lean muscle mass and enhances hypertrophy, and is an effective weight-loss tool (Laursen, 2010; Perry et al., 2008; Helgerud et al., 2007)."

So, I stand by the fact the workout class I attend that has HIIT training with 8 sets of 8 cycles at 20/10 kicks butt!! And, the net has some great "Tabata songs" out there for anyone who would want to find out how intensely they can push themselves. We all had to start somewhere. The Tabata protocol is a great tool to have in workout regimes I still think that anyone of any size can create a "Tabata style" interval training workout that will personally push harder. My lunge may not be as pretty, or deep, or at perfect angles as some people, but I'll sure as heck do them to the best of my present ability and I'll sure as heck call it a lunge. ;-)

afalls11

At the end of my bootcamp class, we will finish it with the 4 minute Tabata workout. Nothing like finishing with 100% effort and dripping wet from the work you just did. I really love doing them in my workouts. Amazing how much I can push myself so hard.

thanks