Tabata or not Tabata
Replies
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I did a super fun/killer boxing tabata with a heavy bag! Loved it!
OOh can you link me to this or advise what the routine is? I have a heavy bag !0 -
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.I did a super fun/killer boxing tabata with a heavy bag! Loved it!
A.C.E. Certified Personal/Group FitnessTrainer
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Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
ninerbuff, is there a tabata routine I can do at home, or is this something you really need to have a lot of room for? I do have a heavy bag and I am considering adding Tabata to my fitness workouts. ALso how many days a week do you suggest?0 -
bump for curiosity's sake0
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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.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.
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. ;-)
Awesome! Love HIIT and Tabata...or is that Tabata and HIIT? Doesn't matter...you're working damn hard and your *kitten* is not on a couch! Seriously!0 -
Good info, thanks.0
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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.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.
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
OTOH, that type of HIIT circuit training is likely going to be more tolerable and doable than an actual tabata session, so the OP is likely better off.
Personally, I think the research was interesting, but IMO, "real" tabata is more of a circus trick than practical training for all but a very, very few.0 -
Personally, I have always gotten much more bang for my buck from HISS.0
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When pressed for time, Tabata burpees is the answer.0
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I DIDN'T say you weren't training intense. I DID say you weren't doing Tabata protocol in the class. That's all. Somehow you've just taken the inferences personally. What you're doing is harder than most classes would do (think Zumba or Power Pump) and I commend you for it. Not many can do HIIT training for 45 min.
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.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.
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. ;-)
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
Do you box or kickbox? You can do it on a bag. And if you don't want to do it on a bag, trust me when I say that doing burpees at high speed for Tabata should lay you out too.
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.I did a super fun/killer boxing tabata with a heavy bag! Loved it!
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, is there a tabata routine I can do at home, or is this something you really need to have a lot of room for? I do have a heavy bag and I am considering adding Tabata to my fitness workouts. ALso how many days a week do you suggest?
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
When pressed for time, Tabata burpees is the answer.
I always get Tabata burpees when I eat too much sushi. And Tabata farties too.
Four minutes of that and EVERYONE is gasping for air.0 -
When pressed for time, Tabata burpees is the answer.
I always get Tabata burpees when I eat too much sushi. And Tabata farties too.
Four minutes of that and EVERYONE is gasping for air.
Lol!0 -
I would submit that I also do Tabata belchies.........................a combination of burpee and fartie.When pressed for time, Tabata burpees is the answer.
I always get Tabata burpees when I eat too much sushi. And Tabata farties too.
Four minutes of that and EVERYONE is gasping for air.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
Standing by you, Tracy! You have recovery periods in between, it can be done if one has the time.0
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Thank you Dr. Tabata! Love them... And thank you for letting me know about the music for tabatas!
ps
It has been proven to be one of the most intense forms of exercise...
Joanne Moniz
The Skinny on Obesity0 -
Love tabata. Good strength exercise ti add to my zumba or nightclub cardio classes0
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Dr. Tabata recommends 3 tabata per week
Joanne Moniz
The Skinny on Obesity Group0 -
@afalls... good work!!!!0
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Ah.... I was so excited to see this class offerd at the gym I go too and so disappointed when it was not really Tabata, and the whole class was exercises done in plank position....my wrists, shoulders and knees were killing me!!!!0
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Oh and I once was told if you don't feel like you look like an idiot, your doing it wrong.0
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It might be a good idea if the Tabata-style workouts are called that rather than Tabatas
JoanneMoniz
The Skinny on Obesity Group0 -
Agree. There's no reason people can't do 20/10 interval workouts without having to exert 100% effort on each interval.It might be a good idea if the Tabata-style workouts are called that rather than Tabatas
JoanneMoniz
The Skinny on Obesity Group
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
It's good for getting up the heart rate into the "zones" and keeping it up. The Sosche monitor will show you the average heart rate for the entire workout...0
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