I have pretty bad asthma and honestly don't think I could manage this workout without an asthma attack...does anyone have advice for me? should I just ignore the asthma as much as possible, in hopes that enough of these workouts will strengthen my lungs? I have been eating strict paleo for a week now!
@420squeeg I think it was after having only 10 seconds rest between each 20 second sprint. You video it for us and we'll see how fast your going on the 8th interval.
@magikspiffy Most studies have shown that you should only do these twice a week at most. "Rest" as you need - whether that's walking or completely stopping. I usually stop completely.
@magikspiffy I honestly don't know. My best educated guess is that walking during the rest will lessen the chance of getting muscle cramps and keep slightly more blood flowing through the muscles of the legs. To me though it's just personal preference.
@pacholito24 I think I did...sprint all out for 20 seconds then rest for ten, right?
I did slow down for the later ones but that's just because my top speed is lower when I'm tired. I've done other tabata intervals before, like burpees, jump squats etc so that's probably why I didn't find my first time sprinting them very difficult.
I thought I was in shape. I run about 56 miles a week no problem. Then I just tried Tabata Protocol sprints. I failed on my 6th, 7th intervals I added an extra 2 seconds of rest. On my 8th interval I've added 5 seconds of rest. The really short rest period made it intense. The key to Tabata is to perform at your MAX, no wimpering out and doing sissy sprints. Run as if you were running away from the cops. I will keep on trying.
The reason is temperature. I have given you the answer, now it is up to you to perform your own experiments. Has your entire life been conducted in this manner? That is, someone else always giving you the answers. You probably don't have one solid opinion of your own based on your own evidence. Keep reading all the experts and one day you will be qualified in confusing others.
@MrSub4 Get over your high and mighty self. I'm an IT professional not a personal trainer, so I do Tabatas because I have evidence they work. If you want to prove someone wrong, then publish something refuting Dr. Tabata's research.
@mat1583 You seem dug in very deep. I have read all your posts on this video and you don't follow the Tabata method correctly to make an informed opinion. You are probably a very cool guy and your family and friends surly love you unconditionally.
I will make you a deal Mat1583.
You stick to defending unmeasurable inconsistencies by way of Saturday morning Tabata sprints and I will continue to produce world class athletes.
@MrSub4 Oh, you're smooth. Way to judge my training, character, and form by a single video without actually providing any valuable information. Classical YouTube trash commenter.
a great feature of tabata protocols is the ability to perform them with weights or body weight. this makes it a great alternative to traditional steady state cardio for people who perhaps due to injury, weather, equipment availability or just preference dont like long bouts of running, swimming, biking, or any other form of steady state cardio.
the tabata protocol and the HIIT protocol both have heavy scientific backing that they 1. increase both aerobic and anaerobic threshold, 2. are superior to steady state cardio in total calories burned (this is largely due to EPOC which is in the most basic terms, calories you burn after the workout has concluded, 3. are better at conserving muscle mass than steady state cardio.
there is a common progression used where you start with 10 on 20 off then move to 15 on 15 off then eventually to 20 on 10 off, give this a try, give each stage of progression 1-4 weeks then move up.
hey your training method is solid. BUT you need to start getting INTO it man! start yelling put out some ENERGY! get them pumped up! get them motivated!!! but than again man once you get some really dedicated people you will start to notice how effective you are. i would place the cam somewhere and go out there by there side i would be on the side she looked a little too far to hear you. than again it might be camera angle throwing me off
expecting the average person to do sprint for 20 secs for 8 rounds ..is nuts ...just call them striders.....Even an athlete not SPRINTING even half the time......So why even start off with the first all out sprint...
The point of any Tabata is to give maximal effort every single round, even if that means a slow walk. Of course you're not going to maintain a full sprint for every round. You are keeping your heart rate at its max, which is why there significant aerobic benefit to Tabatas. You would have known this had you read the study associated with it.
@mjjlives4ever The conventional wisdom associated with modern exercise and nutrition is ridiculously incorrect and potentially even harmful for the modern person. So, people have two options: follow what they THINK is right or what people who are NOT in the know tell them and die quicker and unhealthier or REJECT it and seek out legit health advice. (With that being said, I'm still learning...and am not a pro...and Sub4 is right, I'm young... But I can think for myself.)
@MrSub4 Look at crossfit endurance. Look at the Chris Solinsky video of him doing the 10k. (And you're the one who's probably more likely to be tokin' up, with your Berkeley/Stanford listing over there...but good response, nevertheless. I'm sure you recommend the FDA's food pyramid to your clients too. Keep eating all of those carbs before a race...hahaha)
HIIT/Tabata. Makes you breathe out of your arse and you'll feel like throwing up or passing out if you really put the work in. Works. Enough said. Good vid btw.
You only need to rate a heart target rate of about 60-70% for a min- with a min rest. It could be jumping jacks if you can get your hr that high (the unfit could). The fitter you are the harder you need to work to get the hr up in the correct range.
The key thing about Tabata workouts is that you should be measuring yourself on each set by perhaps sprinting 5 metre lengths. Tabata says that no matter what the exercise - push ups, squats etc - you rate yourself by your worst set - so if I do squats: 15, 15, 16, 14, 15, 17, 12, 14 - then my score is 12 because that's my worst set out of the eight. this is an impolrtant thing to do as it measures your performance and provides a target from which to improve/build upon.
I disagree somewhat with that methodology of scoring. Instead of going all out each round, I'm more likely to try and pace myself so that I can maintain an average score. If I work as hard as possible in every round, my last round is going to be the worst since I'll be experiencing more muscle failure. For sprinting, we just tell each other to go as fast as possible...and if you still have something left after the 8th round, you obviously weren't giving it all you had.
I'm saying that the scoring method described above doesn't work best for me. I tend to give it my all when I'm not scoring at all. It may be an effective scoring method for others, but not for me.
That's not how it's meant to be done. The Tabata studies were done at 170% VO2 max, and there was no 8th round, only 6-7 because you're supposed to hit muscular failure.
I can't call it the "best", but it is definitely a proven way to quickly improve both aerobic and anaerobic fitness.
It is recommended you do Tabata sprints no more than twice a week, especially if you are doing other long distance training. The sprints are very intense and your body will need a chance to recover. Good luck with your training!
Tabata doesn't really improve aerobic fitness. It CAN improve VO2max. But that's not aerobic fitness. It's going to improve VO2max mostly through motor unit recruitment and partly do the impact of the swift increase in Stroke Volume during sprinting.
Tell this to Dr. Izumi Tabata, the researcher that studied this kind of interval training and its effects. The study quite obviously concludes that it does improve aerobic endurance. If you have some contradictory research, please post it.
Aerobic ability = one's respiratory and circulatory efficiency. If you increase your VO2max (increase the efficiency at which your body transports and uses oxygen), then you are directly increasing your aerobic ability.
I agree Tabata just make you tired of course.... especially sprints....I like as a mental challenge for athletes maybe at the end of a workout...... these sprints are useless... Even that fastest humans can only maintain a full sprint for about 24 sec....and to do that again with only 10sec in between....ha....these people are getting about one "sprint" out of this and 7 Horrible (form) runs
The Tabata protocol is a very intense form of conditioning that drastically increases the body's lactic acid threshold. In sports where quick maximal bursts of effort are needed as seen in Martial arts, basketball, etc... an athlete typically does not maintain them for more than 20 seconds; however, he/she might need to immediately follow thru with another maximal effort (throw to reversal in Judo).
I have 16.45 personal best 5k and train 100km pr week now. Maybe I will increase my mileage soon. I will try to reach 16min but then I have to train very hard and more than I do now.
Pretty good time. When I raced in some 5Ks this past summer, there was a guy that was running sub 16 minutes. He was on some collegiate track team. Personally, I hate running. I love Triathlons though.
BTW, Tabata's should be supplemented with some long distance training a couple times a week. While it is excellent conditioning for the average person, it's by no means going to make them a track star.
Thanks :) Through Tabata interval training, CrossFit, and practicing the Pose method of running, I've reached a PR 5k time of 21:30. This is by no means a speedy time. But it's great considering the only training I do is from the above. I don't regularly run long distance.
Well I run 100km pr. week and have been running for 3 years soon. I know what im talking about.
I have 9.10 personal best 3000m.
From 1500m-marathon run 60% at least aerobic easy runs,
but altso some anerobic but not much since ur aerobic system is dominated. The people who just want to get in a "good" shape they can run 50-60 km week.
Just because you run does not make you a qualified professional. You said, "U cant train ur aerobic threshold by running 4minutes!!". Dr. Tabata's study about high-intensity interval training says "Yes, you can!" and not only that, but that there are huge improvements. Unless you are a qualified professional or can cite contradictory research, it doesn't matter how much running experience you have.
U cant train ur aerobic threshold by running 4minutes!! And u can see that she starts the first interval too fast even if shes training her anerobic system. The coach or whatever he is cant have much knowledge about running...
You may want to educate yourself before you make a disagreement with a scientific study carried out by qualified professionals. Dr. Tabata's study has been widely accepted in the medical community and has proven results which show that high-intensity intermittent training "may improve both anaerobic and aerobic energy supplying systems significantly". Now...go educate yourself. Google "effects of moderate-intensity", first result.
A sprint tabata is more than running. It's 180 seconds of run-for-your-fucking-life training. I don't think I have the heart to perform one training by myself. They're terrible. AND they're great for running, both aerobic and anaerobic.
I have pretty bad asthma and honestly don't think I could manage this workout without an asthma attack...does anyone have advice for me? should I just ignore the asthma as much as possible, in hopes that enough of these workouts will strengthen my lungs? I have been eating strict paleo for a week now!
MouthOfTheUnknown 1 day ago
You should run around the bases instead, that way you could communicate with the person running easier
umdterp999 3 months ago
That was sprinting? Well, I guess if that's 100% effort, fine. It just didn't look like it.
420squeeg 9 months ago
@420squeeg I think it was after having only 10 seconds rest between each 20 second sprint. You video it for us and we'll see how fast your going on the 8th interval.
trojanguy85 8 months ago
How effective is this?
xxlatinaxxhc 9 months ago
How many times per week should these sprints be carried out?
Do you have to completely stop for the 10 seconds of rest (or is it walking / running slower?)
Thank you!
magikspiffy 1 year ago
@magikspiffy Most studies have shown that you should only do these twice a week at most. "Rest" as you need - whether that's walking or completely stopping. I usually stop completely.
mat1583 1 year ago
@mat1583 Thank you for the speedy reply!
What is the "difference" (as in, effect on one's body) between walking and stopping completely?
Or is it just a personal preference?
magikspiffy 1 year ago
@magikspiffy I honestly don't know. My best educated guess is that walking during the rest will lessen the chance of getting muscle cramps and keep slightly more blood flowing through the muscles of the legs. To me though it's just personal preference.
mat1583 1 year ago
@mat1583
Its usually not best to stop completely between intervals. Just consider it a cool down. Walk or slow jog
iemills 2 months ago
you shoul walk the 10sec. between your intervals
rico18jahre 1 year ago
just tried tabata sprints for the first time...not really as hard as they're hyped up to be
MrOdsplut 1 year ago
@MrOdsplut then u didnt do it right
pacholito24 1 year ago
@pacholito24 I think I did...sprint all out for 20 seconds then rest for ten, right?
I did slow down for the later ones but that's just because my top speed is lower when I'm tired. I've done other tabata intervals before, like burpees, jump squats etc so that's probably why I didn't find my first time sprinting them very difficult.
MrOdsplut 1 year ago
I thought I was in shape. I run about 56 miles a week no problem. Then I just tried Tabata Protocol sprints. I failed on my 6th, 7th intervals I added an extra 2 seconds of rest. On my 8th interval I've added 5 seconds of rest. The really short rest period made it intense. The key to Tabata is to perform at your MAX, no wimpering out and doing sissy sprints. Run as if you were running away from the cops. I will keep on trying.
dancejinz 1 year ago
@dancejinz running away form cops lol hahahahahahaha
that is an excellent comparision
pacholito24 1 year ago
my feashman football team had to these but 20 times and run 5 laps around the same size basball feild
SHOCKMANINFERNO 1 year ago
Absolutely brutal.
jasonckam 1 year ago
how about everyone just shut up?
superdome65 1 year ago
you tube is great
MrSub4 1 year ago
The reason is temperature. I have given you the answer, now it is up to you to perform your own experiments. Has your entire life been conducted in this manner? That is, someone else always giving you the answers. You probably don't have one solid opinion of your own based on your own evidence. Keep reading all the experts and one day you will be qualified in confusing others.
I give you this with much respect.
MrSub4 1 year ago 22
@MrSub4 Get over your high and mighty self. I'm an IT professional not a personal trainer, so I do Tabatas because I have evidence they work. If you want to prove someone wrong, then publish something refuting Dr. Tabata's research.
mat1583 1 year ago 5
@mat1583 You seem dug in very deep. I have read all your posts on this video and you don't follow the Tabata method correctly to make an informed opinion. You are probably a very cool guy and your family and friends surly love you unconditionally.
I will make you a deal Mat1583.
You stick to defending unmeasurable inconsistencies by way of Saturday morning Tabata sprints and I will continue to produce world class athletes.
MrSub4 1 year ago
@MrSub4 Oh, you're smooth. Way to judge my training, character, and form by a single video without actually providing any valuable information. Classical YouTube trash commenter.
mat1583 1 year ago 3
Comment removed
MrSub4 1 year ago
what are Tabata sprints ?
how are they diff. to regular sprints?
haha im just getting into running. sorry for the noobness
OhSnapitsJuzDin 1 year ago
@OhSnapitsJuzDin Read the description
LiNaK37 1 year ago
a great feature of tabata protocols is the ability to perform them with weights or body weight. this makes it a great alternative to traditional steady state cardio for people who perhaps due to injury, weather, equipment availability or just preference dont like long bouts of running, swimming, biking, or any other form of steady state cardio.
phippsy51 2 years ago
the tabata protocol and the HIIT protocol both have heavy scientific backing that they 1. increase both aerobic and anaerobic threshold, 2. are superior to steady state cardio in total calories burned (this is largely due to EPOC which is in the most basic terms, calories you burn after the workout has concluded, 3. are better at conserving muscle mass than steady state cardio.
phippsy51 2 years ago
there is a common progression used where you start with 10 on 20 off then move to 15 on 15 off then eventually to 20 on 10 off, give this a try, give each stage of progression 1-4 weeks then move up.
phippsy51 2 years ago
hey your training method is solid. BUT you need to start getting INTO it man! start yelling put out some ENERGY! get them pumped up! get them motivated!!! but than again man once you get some really dedicated people you will start to notice how effective you are. i would place the cam somewhere and go out there by there side i would be on the side she looked a little too far to hear you. than again it might be camera angle throwing me off
goten360 2 years ago
expecting the average person to do sprint for 20 secs for 8 rounds ..is nuts ...just call them striders.....Even an athlete not SPRINTING even half the time......So why even start off with the first all out sprint...
ToneJermain 2 years ago
The point of any Tabata is to give maximal effort every single round, even if that means a slow walk. Of course you're not going to maintain a full sprint for every round. You are keeping your heart rate at its max, which is why there significant aerobic benefit to Tabatas. You would have known this had you read the study associated with it.
mat1583 2 years ago
If your athlete falls down from fatigue, you have failed as a coach.
MrSub4 2 years ago
If you don't push your client/friend/partner to give it all they've got, you've failed as a coach.
mat1583 2 years ago 2
@MrSub4 Ha, I'd hate to see what your clients look like. I'm on the ground like that after EVERY workout.
mjm2005 1 year ago
@mjm2005 What is your point?
mjjlives4ever 1 year ago
@mjjlives4ever The conventional wisdom associated with modern exercise and nutrition is ridiculously incorrect and potentially even harmful for the modern person. So, people have two options: follow what they THINK is right or what people who are NOT in the know tell them and die quicker and unhealthier or REJECT it and seek out legit health advice. (With that being said, I'm still learning...and am not a pro...and Sub4 is right, I'm young... But I can think for myself.)
mjm2005 1 year ago
@mjm2005 Have another hit off the bong young one. Your not even close.
MrSub4 1 year ago
@MrSub4 Look at crossfit endurance. Look at the Chris Solinsky video of him doing the 10k. (And you're the one who's probably more likely to be tokin' up, with your Berkeley/Stanford listing over there...but good response, nevertheless. I'm sure you recommend the FDA's food pyramid to your clients too. Keep eating all of those carbs before a race...hahaha)
mjm2005 1 year ago
So damn cool!!!
jeromecha1 2 years ago
i like running in the night or from four to six.
homeworksuks 2 years ago
HIIT/Tabata. Makes you breathe out of your arse and you'll feel like throwing up or passing out if you really put the work in. Works. Enough said. Good vid btw.
Spartan3881 2 years ago 10
War Eagle!
hungoverharry 2 years ago
You only need to rate a heart target rate of about 60-70% for a min- with a min rest. It could be jumping jacks if you can get your hr that high (the unfit could). The fitter you are the harder you need to work to get the hr up in the correct range.
6bProductions 2 years ago
bend your arms when you run!
yoquindas 2 years ago
The key thing about Tabata workouts is that you should be measuring yourself on each set by perhaps sprinting 5 metre lengths. Tabata says that no matter what the exercise - push ups, squats etc - you rate yourself by your worst set - so if I do squats: 15, 15, 16, 14, 15, 17, 12, 14 - then my score is 12 because that's my worst set out of the eight. this is an impolrtant thing to do as it measures your performance and provides a target from which to improve/build upon.
bondi5000 3 years ago
I disagree somewhat with that methodology of scoring. Instead of going all out each round, I'm more likely to try and pace myself so that I can maintain an average score. If I work as hard as possible in every round, my last round is going to be the worst since I'll be experiencing more muscle failure. For sprinting, we just tell each other to go as fast as possible...and if you still have something left after the 8th round, you obviously weren't giving it all you had.
mat1583 3 years ago
you disagree with a proven method.. interesting
goofy775 2 years ago
I'm saying that the scoring method described above doesn't work best for me. I tend to give it my all when I'm not scoring at all. It may be an effective scoring method for others, but not for me.
mat1583 2 years ago
That's not how it's meant to be done. The Tabata studies were done at 170% VO2 max, and there was no 8th round, only 6-7 because you're supposed to hit muscular failure.
scskowron 2 years ago
lucky you, its green there....... oh how i miss green......it just snowed a foot last night, after the last of everything melted, WTF?
ralfeg7 3 years ago
yeh sound mae ;)
heaneyboxing 3 years ago
So is Tabata Sprints the best way to improve your aerobic and anaerobic fitness...?
Is this a once a week thing or can it be done every second day.
Also I will be including Long Distance runs mixed with small shuttle sprints every week.
moneyfingerz 3 years ago
I can't call it the "best", but it is definitely a proven way to quickly improve both aerobic and anaerobic fitness.
It is recommended you do Tabata sprints no more than twice a week, especially if you are doing other long distance training. The sprints are very intense and your body will need a chance to recover. Good luck with your training!
mat1583 3 years ago
im trying to find out new things so what would you consider to be the best?
cheers.
heaneyboxing 3 years ago
Tabata doesn't really improve aerobic fitness. It CAN improve VO2max. But that's not aerobic fitness. It's going to improve VO2max mostly through motor unit recruitment and partly do the impact of the swift increase in Stroke Volume during sprinting.
VO2max does not directly equal aerobic abilities.
It's a common mistake.
sjm1368 2 years ago
Tell this to Dr. Izumi Tabata, the researcher that studied this kind of interval training and its effects. The study quite obviously concludes that it does improve aerobic endurance. If you have some contradictory research, please post it.
Aerobic ability = one's respiratory and circulatory efficiency. If you increase your VO2max (increase the efficiency at which your body transports and uses oxygen), then you are directly increasing your aerobic ability.
mat1583 2 years ago
I agree Tabata just make you tired of course.... especially sprints....I like as a mental challenge for athletes maybe at the end of a workout...... these sprints are useless... Even that fastest humans can only maintain a full sprint for about 24 sec....and to do that again with only 10sec in between....ha....these people are getting about one "sprint" out of this and 7 Horrible (form) runs
ToneJermain 2 years ago
nice job not knowing anything about what tabatas are.
nchorekchyan 1 year ago
"VO2max. But that's not aerobic fitness." heh. All Tabatas do is make you tired and stuff. They're not really training.
axemurderer4hire 2 years ago
The Tabata protocol is a very intense form of conditioning that drastically increases the body's lactic acid threshold. In sports where quick maximal bursts of effort are needed as seen in Martial arts, basketball, etc... an athlete typically does not maintain them for more than 20 seconds; however, he/she might need to immediately follow thru with another maximal effort (throw to reversal in Judo).
lovingisdeath 2 years ago
Great explanation.
SpecOps1987 2 years ago
I have 16.45 personal best 5k and train 100km pr week now. Maybe I will increase my mileage soon. I will try to reach 16min but then I have to train very hard and more than I do now.
Stianlolz 3 years ago
Pretty good time. When I raced in some 5Ks this past summer, there was a guy that was running sub 16 minutes. He was on some collegiate track team. Personally, I hate running. I love Triathlons though.
BTW, Tabata's should be supplemented with some long distance training a couple times a week. While it is excellent conditioning for the average person, it's by no means going to make them a track star.
mat1583 3 years ago
Ok good luck with ur training :)
Stianlolz 3 years ago
Thanks :) Through Tabata interval training, CrossFit, and practicing the Pose method of running, I've reached a PR 5k time of 21:30. This is by no means a speedy time. But it's great considering the only training I do is from the above. I don't regularly run long distance.
mat1583 3 years ago
Well I run 100km pr. week and have been running for 3 years soon. I know what im talking about.
I have 9.10 personal best 3000m.
From 1500m-marathon run 60% at least aerobic easy runs,
but altso some anerobic but not much since ur aerobic system is dominated. The people who just want to get in a "good" shape they can run 50-60 km week.
Stianlolz 3 years ago
Just because you run does not make you a qualified professional. You said, "U cant train ur aerobic threshold by running 4minutes!!". Dr. Tabata's study about high-intensity interval training says "Yes, you can!" and not only that, but that there are huge improvements. Unless you are a qualified professional or can cite contradictory research, it doesn't matter how much running experience you have.
mat1583 3 years ago
well u should learn more about training.
U cant train ur aerobic threshold by running 4minutes!! And u can see that she starts the first interval too fast even if shes training her anerobic system. The coach or whatever he is cant have much knowledge about running...
Stianlolz 3 years ago
You may want to educate yourself before you make a disagreement with a scientific study carried out by qualified professionals. Dr. Tabata's study has been widely accepted in the medical community and has proven results which show that high-intensity intermittent training "may improve both anaerobic and aerobic energy supplying systems significantly". Now...go educate yourself. Google "effects of moderate-intensity", first result.
mat1583 3 years ago
A sprint tabata is more than running. It's 180 seconds of run-for-your-fucking-life training. I don't think I have the heart to perform one training by myself. They're terrible. AND they're great for running, both aerobic and anaerobic.
AndrewTraceur 3 years ago 3
definitely.. its great to have a partner or two too motivate you.
plus you need someone to time you :]
xJosebx 3 years ago
A great way to get really well conditioned anaerobis and aerobic systems in as little as 4 minutes!
kineticmb 3 years ago
thats good for your body tabata.
RitvarLegend 3 years ago
Good stuff. I started with sprints now I do a mix of exercises to throw it up so it doesn't get too easy.
IBEZ 3 years ago
I'm exhausted watching her. LOL Looks like a great workout though. I don't know if my out of shape self is ready for all that.
mztmack2708 3 years ago