Anyone Every Done Any Training in the Gym Using Tabata Interval Training Methods

[leigh.bess.toad]

We've seem to have a lot of guys who hit the gym a lot here. I was wondering if there are any who have ever trained using the Tabata interval training methods? If so, what are you using: running, cycling weightlifting, ropes? Do you do one set or are you using supersets? How often per week? Do you do it continuously or for a short 6-8 week cycle? What results have you seen?

 

I've just started training this way. I love it (which probably says something about my mental stability, I know) but it is the hardest thing I have ever done in the gym. I was just wondering if there are other fans of this training method. Thanks!

[nate_sf]

I do an interval swim workout that doesn't specifically follow the Tabata method but I think is similar in philosophy:

 

- Swim 100-200m moderate pace

- Pushups - 30 seconds worth of pushups (10-40 reps depending on fitness level)

- Abs of choice - crunches, setups, flutterkicks, leg levers - 1:00 of abs

Repeat 5 times

 

It takes about 20-30 minutes, and I feel great afterwards even if I'm dragging when I start the workout.

 

I do this once or twice a week, then alternate either with traditional weight workouts or a cardio/weight class that the gym provides. The cardio/weight classes seem to incorporate elements of interval training as well such as jump ropes alternating with light free weights at high reps, and lots of core work. Those workouts are an hour and are damn hard, but I've definitely noticed results and feel really good after I've recovered.

 

Between the swimming and the cardio/weight classes I've seen results going less bulk and more definition, which at this point I'm liking.

[Diverdan]

Hi Lee,

I am using a personal trainer now 3x a week and it involves a variety of free weights and machines. It is basically non-stop for an hour. I also do cardio 3X a week when not with the trainer, and that involves stationary bike, eliptical bike and treadmill. When I get through with either of these days I am sweating like a pig and my heart is getting a real workout. Tell me more about the Tabata Interval Training Program, although I probably wouldn't change anything for a few months, as I am pleased with the results with my trainer.

DD

[+ Gar1eth]

Gosh, I break out in a cold sweat and a migraine just driving into the parking lot of the gym. And here you guys are talking about high intensity work outs. Sigh, I am just predestined to die as the Pillsbury Doughboy. Maybe I should change my name from Gman to Pop-and-Fresh.

 

http://www.google.com/m/search?site=images&source=mog&gl=us&q=pillsbury%20doughboy#p=4

 

Gman

[josephga]

Gosh, I break out in a cold sweat and a migraine just driving into the parking lot of the gym. And here you guys are talking about high intensity work outs. Sigh, I am just predestined to die as the Pillsbury Doughboy. Maybe I should change my name from Gman to Pop-and-Fresh.

 

http://www.google.com/m/search?site=images&source=mog&gl=us&q=pillsbury%20doughboy#p=4

 

Gman

 

 

lol i don't like the gym either. I don't mind cardio like the elliptical trainer. but thats about it.

[leigh.bess.toad]

Hi Lee,

I am using a personal trainer now 3x a week and it involves a variety of free weights and machines. It is basically non-stop for an hour. I also do cardio 3X a week when not with the trainer, and that involves stationary bike, eliptical bike and treadmill. When I get through with either of these days I am sweating like a pig and my heart is getting a real workout. Tell me more about the Tabata Interval Training Program, although I probably wouldn't change anything for a few months, as I am pleased with the results with my trainer.

DD

 

Tabata Interval training was developed by Izumi Tabata (of course) to help the Japanese speed skating team increase both their aerobic (endurance) and anaerobic (quick power) output. The theory behind any High Intensity Interval Training is that it has been shown to increase fat burning long after the exercise period is over -- up to 24 hours. Traditional HIIT is 6 to 10 repetitions of a near 2:1 ratio of near maximum output of an exercise to about 50% output -- so for 15-20 seconds a runner would sprint followed by 10 seconds of jogging and then repeat for 6 to 10 cycles. Tabata takes it even a bit further. That sprint which you thought was at close to maximum output is actual needs to exceed maximum output for the 20 seconds -- go all out, pedel to the metal for 20 seconds and then rest for 10 seconds, and repeat for 8 cycles. This constant shifting of heart rate and oxygen consumption will kick your basal metabolic rate nuts and will keep burning fat long after you've finished. Now doing one set of Tabata for 4 minutes is tough. Doing a superset where you do one set followed by a rest period of 2-3 minutes followed by another set and repeat 6 or 8 times for a fuill hour will damn near kill you. The first time I tried it I thought I was going to die at about the 20 minute mark. By 50 minutes in I was gasping for air like I was drowning. I didn't have a heart monitor on at the end so I quickly jumped on a treadmill and my pulse was running over 90% of maximum pulse rate for someone my age (and mind you it took 3-4 minutes to get to the treadmill). First it isn't for the faint of heart or the completely out of shape or the beginner. Try one 4 minute cycle first. When you try the first one after about the first 3 or 4 20 second intervals you think it's easy. But for those last two you'll wonder where that elephant on your back came from. One good thing is that incorporating Tabata into your weight training can take the place of the cardio.

 

Tabata can be used doing any exercise (except swimming I don't think you can simply stop in the pool). Running, cycling, elliptical, rowing, tossing a tire around the yard, whatever. You can do your weight training with it. So if you are working chest and back you can do 3 or 4 Tabata intervals on each with different exercises. You won't max out your lifts (this isn't an 8 lift at 200 pound and then rest for a minute), but the intensity will pay benefits.

 

Google Tabata Interval Training or High Intensity Interval Training. You can't do it as the standard training method, I don't think. But for a short 4-8 week burst, it'll kick things up a notch. It may work best if you think you're at a plateau and can't seem to get off -- be it at a body weight, strength or speed. But talk to your trainer too. See if he thinks it may help, or if maybe hold it in your pocket til you hit a plateau (and you will because everyone does).

 

Hope that helps. Let me know if you have any other questions.

[+ sam.fitzpatrick]

I am using a personal trainer now 3x a week and it involves a variety of free weights and machines.

 

I am also working with a trainer 2 - 3 times per week (with 2-3 cardio sessions on my own.) I've been using him for about two years and the key for me has been his commitment to keeping the routine varied. Sometimes more upper body, another lower body. Sometimes heavy weights, the next high reps, followed by an all cardio session. Not only does it keep my interest, it also helps keep things shaken up, similar to P90X.

 

I'm in the best cardio shape since college and physically the strongest of my life.

[Diverdan]

Lee,

Thanks for the explanation and I am going to investigate further, assuming my heart can handle it. :-) I am also going to ask my trainer and his boss about it. And also thanks, sam.fitzpatrick, for your encouragement, as it is nice to have company in this endeavor. I used to go to the gym regularly, but stopped several years ago and it really shows!!! So, now I am motivated again.

[Guest Spanky]

Lee. I'm not a Tabata devotee but have two friends who swear by it. They do it in addition to (not instead of) their normal workout regime as a means of increasing their anaerobic threshold. They were both fit beyond belief before starting it, so in their case the causation doesn't run Tabata --> fitness. The one thing they both say emphatically is not to do Tabata with weights because it's so risky - you're basically lifting as much weight as you can as fast as you can and your form will go to shit.

 

If you're interested in using interval training as part of a larger and more comprehensive training plan (Tabata is essentially a compacted type of interval training), then I would recommend this book: http://www.stevenscreek.com/books/serious.html.

[Guest RyanCade]

Maximized Living Mentor Dr. David Jockers DC. MS. CSCS

 

We've seem to have a lot of guys who hit the gym a lot here. I was wondering if there are any who have ever trained using the Tabata interval training methods? If so, what are you using: running, cycling weightlifting, ropes? Do you do one set or are you using supersets? How often per week? Do you do it continuously or for a short 6-8 week cycle? What results have you seen?

 

I've just started training this way. I love it (which probably says something about my mental stability, I know) but it is the hardest thing I have ever done in the gym. I was just wondering if there are other fans of this training method. Thanks!

 

I attended a workshop with Dr. David Jockers DC. MS. CSCS. after church yesterday. According to him only 10 to 15 minutes of working out is required in his Maximized Life program. I was sooooooo impressed by his knowledge and his documented cases of miraculous healing through diet and healthful living. I am absolutely sold on his approach to a healthful and disease free life. PLEASE check him out. This is a man with a mission and much of his program is completely free. I just registered for his next FREE workshop on Jan 31st at his office. He also agreed to see my Mother who just had a stroke free of charge. After sitting through his 3 hour workshop I have complete faith in his ability to heal her. without the use of deadly pharmaceutical medications.

 

http://exodushc.com/wp/

 

This may not be exactly what you were looking for but I thought it most relevant and hope it may help. especially for those who HATE the gym. :-) BIG HUGGS!

Ryan

[leigh.bess.toad]

Lee. I'm not a Tabata devotee but have two friends who swear by it. They do it in addition to (not instead of) their normal workout regime as a means of increasing their anaerobic threshold. They were both fit beyond belief before starting it, so in their case the causation doesn't run Tabata --> fitness. The one thing they both say emphatically is not to do Tabata with weights because it's so risky - you're basically lifting as much weight as you can as fast as you can and your form will go to shit.

 

If you're interested in using interval training as part of a larger and more comprehensive training plan (Tabata is essentially a compacted type of interval training), then I would recommend this book: http://www.stevenscreek.com/books/serious.html.

 

Thanks spanky. But for your friends, Muscle & fitness had a Tabata workout plan last year. Maybe run it by them see what they say:

 

http://www.gymboss.com/documents/MuscleandFitnessArticleApril2009.pdf

 

There are certainly things I wouldn't want to try using Tabata -- bench press and squat are two. but a lot of things would work as M&F show.