I was just wondering if anyone has any sucess or failure using tabata? (anyone who has actually tried it at least.) I have been taking brisk walks around my block 2 twice a week on my off days. I’m nearing a six pack (Thank you God!). My goal is to hard. I’m looking for a similar condition to CT when the did the Beast Evolves thing (very inspiring stuff).
I was wondering if anyone thought that tabata might be more effective than my current plan? I know to do 8 sets of a big exercise doing as many reps as I can for 20 seconds the resting 10 seconds, but should I do this for only one exercise or more?
I’ve used this with the thruster method and mound out very quickly that 30lb dumbbells were too heavy to start with!
The intensity of the 4 minutes doint these compared only to a six minute wrestling match.
It realy kicked my ass, but felt good about 15 minutes afterwards (when I caught my breath).
As far as results, I didn’t use it long enough to know, since it was the same time that I changed my diet and alternated it with sprints, then after a few weeks, I changed over to more sprint sessions and dropped the Tabata.
I think it does work though, and will probably add it to my routine again.
Sounds like you are considering implementing to assist in accomplishing body compositions goals. Although, I have not used this protocol for that specific reason, I would believe it would be a nice additioin/option 1 or 2x per week. Typical exercises used for tabata are thruster(if you are interested I have video of this) or front squat, mainly as it is easy to quickly de-load for your 10 second rest interval.
I would say give it a try and only with one exercise as they are extremely taxing. Also be conservative with your weight selection and progress steadily.
I have done Tabatas for a few weeks now. I loathe sprinting, and the tabatas help me out with cardio. Merely adding the tabatas twice a week have made me visably drop fat.
I do front-squats, rather than thrusters. Trust everyone when they say to be conservative about weight. My 3RM for front squats is around 275, and 70 pound Tabatas kill me.
I would suggest keeping the off-day walks, and adding tabatas to the end of your lifting workouts once or twice a week. Placing them on off days tends to defeat the purpose of an off-day. ie–let your CNS relax from weight lifting.
Just make sure that you have a clock and/or a partner with a stop-watch handy. A bucket is also useful.
Personally I think Tabata is best applied to energy work. Rowing machines, running, jumping rope or even a bicycle will help you burn fat and get you in better shape fast. Even 2x a week and then add intervals so you do more than 8 per session. That being said, thrusters at the end of a workout really seems to get the metabolism up. Just my 2 cents.
Choose a Tabata exercise that will let you do a lot of reps without reaching strength-endurance failure. This is key. When I do bodyweight squats or even 95-pound front squats Tabata-style, my quads limit my performance long before my conditioning does. Ditto w/ snatches, cleans, and so on. If you find this to be the case for you, too, I recommend picking an exercise like track sprints or rowing ergometer sprints. Erg sprints are particularly effective at making you cough up a lung because the Concept 2 records exactly how much energy your produce for each interval, making it impossible for you to fool yourself about how hard you’re going.
BTW, have you heard CT’s case against high-intensity cardio for body composition? He has mentioned several times that he prefers low-intensity cardio for body composition improvement. I do HIIT - Tabatas, circuits, sprints - for aerobic/anaerobic conditioning rather than for body comp.
I loved doing the Tabata front squats but my left IT band did not. I did the Tabatas about 4 times in 2 months about 6 months ago and my IT band is still hurting even after many ART sessions and myofacial release on a foam roller. Be careful and have fun.
[quote]Ross Hunt wrote:
BTW, have you heard CT’s case against high-intensity cardio for body composition? He has mentioned several times that he prefers low-intensity cardio for body composition improvement. I do HIIT - Tabatas, circuits, sprints - for aerobic/anaerobic conditioning rather than for body comp.[/quote]
What was the point of the Running Man article?
I know…I read just the other day he said he preferred long walks with his GF (but it’s Christiane, who can blame him??). But it got me a little confused. I’d always thought low intensity was the way to go but then he tossed the 400’s at me for getting lean and then…well you get the idea.
I’m not sure what the answer is.
Some of both??
Tabata can’t help but get you lean, can it?
[quote]Joe Weider wrote:
Ross Hunt wrote:
BTW, have you heard CT’s case against high-intensity cardio for body composition? He has mentioned several times that he prefers low-intensity cardio for body composition improvement. I do HIIT - Tabatas, circuits, sprints - for aerobic/anaerobic conditioning rather than for body comp.
What was the point of the Running Man article?
I know…I read just the other day he said he preferred long walks with his GF (but it’s Christiane, who can blame him??). But it got me a little confused. I’d always thought low intensity was the way to go but then he tossed the 400’s at me for getting lean and then…well you get the idea.
I’m not sure what the answer is.
Some of both??
Tabata can’t help but get you lean, can it?[/quote]
Agreed, plus the article Dan John wrote on Tabatas here at T-Mag was refering to it a a great fat loss method, as well as conditioning. I’ve only done them once, a few months ago, need to start them up again.
It has helped me in my conditioning for work and play, but my eating habits suck so I can’t say that Tabata works for getting lean as far as I can tell ya. Diet is sometimes the last block of the brick wall that needs to be in place for me.