The Gymnag® Forum

26/01/2010 12:27:44 Guest	Hi I've seen this posted on twitter: #Tabatatip: 1 set won't cut it. 4-5 sets (of 8) with 5 min active rest between each(easy cycling aka "flush") should do the trick. Isn't this only true if the sets are targeting different muscle groups?For example on Monday I did one set of breast stroke which exercises chest,arms, legs & abdomen so there wouldn't be much benefit doing a set of pressups for example, or am I talking rubbish?
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31/01/2010 02:50:06 gymnag_Rob Moderator Posts: 102	Your correct in that if doing more than one set, you really need to target different muscles as otherwise the intensity will drop, which would be counterproductive. Also you should have a reasonable level of fitness before trying Tabata's and if new to them, one set would probably be enough to start with. As regards swimming breast stroke, although it targets certain muscles it is more of a general body conditioning exercise so you could still hit chest and triceps for example with pressups for another set, as you should still be able to maintain the intensity. But as mentioned this would depend on your fitness and conditioning levels.
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31/01/2010 19:44:11 Guest	What sort of level of fitness would you recommend I need before doing Tabata
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01/02/2010 00:09:50 gymnag_Rob Moderator Posts: 102	Ideally you'd have been doing some training for a while and have reasonable all round fitness. Once you have built a good foundation then you can start Tabata's. You have to be able to do whatever it is your Tabata contains at 100% intensity for the whole 20 seconds of the whole set (of 8). If you have too stop or ease off then your not going to get the benefit and you'd be best off getting fitter first through less intense interval training methods and general exercise. It would also depend on what kind of tabata you did,for example if you were a good runner you may be fine with a sprint Tabata but not ready for a Tabata involving Thrusters or pressups for example and would need to work on your strength foundation before trying these kind of Tabata's. edited by gymnag_Rob on 01/02/2010 edited by gymnag_Rob on 01/02/2010
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01/02/2010 11:50:49 Guest	Also a good tip is too count the amount of reps or the distance covered during the first 20 secs when your at your freshest and aim to hit that target on each subsequent set of 20 secs. If you taper off drastically before the end then your not fit enough for that tabata. For e.g If you were doing burpees and managed 12 in the first 20 secs at 100% intensity, then you need to maintain a similar amount for the rest of the 20 second sets. If you taper off drastically then your not ready. Keeping count also has then benefit of giving you something to aim to beat, so that as you get fitter you're constantly pushing and therefore maintaining the intensity. Also seeing your improvements is a great motivator!
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01/02/2010 12:09:20 Guest	Hi,what would recommend for increasing the intensity?I'm quite fit and have been doing a Tabata's once a week for a while. When i do bodyweight squats for 8x20 secs i've got to the point where i couldn't do any more-I can't go any faster!! What should i do? An extra set of 8x20 secs or maybe start goin up to 9 or 10x20 secs instead of the standard 8x 20 secs?
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01/02/2010 12:20:18 gymnag_Rob Moderator Posts: 102	If your maintaining the amount of squats you do in the 1st 20 seconds throughout the whole set of 8 and working at 100% intensity, then rather than increasing the duration i'd increase the intensity by making it more difficult. In your case for squats i'd start adding a little weight in the form of dumbells/barbell/weighted jacket. For other exercises you can also do the same,for e.g; Pressups/burpees you could start wearing a weighted vest. Sprinting you could start running up an incline. Hope this helps?
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20/02/2010 23:36:12 Guest	What's the difference with tabata and interval training?
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21/02/2010 02:39:07 gymnag_Rob Moderator Posts: 102	A tabata is a form of interval training but with specific ratio's of work and rest. These being 20 secs work at MAXIMUM intensity followed by 10 secs rest and repeated for 8 sets.
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17/05/2010 08:20:59 gymnag_Paul Administrator Posts: 87	If you use Twitter, we've been putting some tweets out about Tabata intervals - follow us at http://twitter.com/gymnag! -- Paul
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17/10/2010 09:20:51 Guest	had a go at tabata intervals doing some squats yesterday, they HURT!! cant walk properly today but amazing after only 4 mins of exercise
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18/10/2010 22:04:16 Guest	Is tabata better for pro sports or weight loss. I thought low intencity but long duraton exercise was best for fat burning
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19/10/2010 13:14:22 gymnag_Rob Moderator Posts: 102	Tabata is excellent for sports and weight loss. Long slow duration exercise burns a higher ratio of fat to carbs than high intensity exercise but you'll burn more calories overall with the higher intensity work and therefore more fat. Also tabata's will raise your metabolism for hrs after keeping the fat burning going even after you've stopped the exercise. For fat loss though try interval training that is a bit less intense than tabata's as well as you'll get the high intensity but by having longer easy periods be able to extend the time training for longer than the tabata's.
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19/10/2010 13:31:36 Guest	If you look at sprinters compared to marathon runner's the sprinters are usually carrying less body fat than the long distance runners which would indicate that short intense training gets the body lean.
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19/10/2010 14:05:19 Guest	So how many tab atas a week should I do? 1 or 1 per session?
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20/10/2010 01:34:28 Guest	Depends on your fitness and what other training you do. I'd err on the side of caution to start with and build it up, making sure the muscles your going to be using have recovered sufficiently.
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28/12/2010 17:17:04 gymnag_Rob Moderator Posts: 102	Good tabata i've seen at Crossfit workouts is to use kettlebells of ascending or descending weights in a row. As you do the eight sets you either go up or down the row or up and and back down. This varies the speed/strength ratio of the workout. For e.g doing kettlebell swings go 12lb/16lb/18lb/20lb and then back down.
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17/01/2011 14:08:46 Guest	I like tabata body weight squats and tabata leg raises. No equipment needed and you can do it all in privacy of own home.
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