Turn Up Your Cardio With Tabata Intervals
Make a short list of things you want less of. Now make a short list of things you wish you could have more of. Chances are, if we were to cross-check all of your answers, Fat and Time, respectively, would be very common responses. The good news is that they both also happen to be be very attainable, thanks to what's known as Tabata intervals.
What separates Tabata intervals from other intense cardio workouts is the system's use of very short break periods. After each 20-second, full-throttle sprint (be it when running, biking, jumping rope, or whatever cardio exercise you choose), you get only ten seconds to recuperate before blasting into your next 20-second set.
- To try a Tabata interval, start with a light warm-up of easy going for a few minutes. Keep your pace steady at this point.
- Then, once you think you're good and ready, begin by pushing yourself to 90 percent of your maximum effort. Maintain this speed for twenty seconds.
- After the twenty seconds is up, reduce your speed dramatically, almost to a complete stop. Count to ten, and then kick the intensity back up to 90 percent for your second interval.
Aim for six intervals on your first attempt. If you find this difficult, don't feel too badly -- even elite athletes generally can't do more than eight.
If, after performing Tabata intervals for several weeks, you decide you like interval training and are interested in practicing other forms, you may want to also give Fartlek a try.
Note: Mark's Daily Apple also has a good piece on Tabata Sprints worth checking out.
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I like interval training during the warmer months when I can run outside. It's a little tedious to do on a treadmill, though.
Be careful, though: no matter how good you are at long casual runs, you'll probably be sore after your first day of interval training.
ReplyHey this reminds me of when I was a girl guide (I think they're called girl scouts now) and we used to sprint 100 paces and walk one hundred. I kinda preferred that to just straight out running and still quite often use telephone poles (probably because I'm too lazy to keep count) and sprint to one then walk to the next.
ReplyDon't do interval training if you're in a large caloric deficit. You won't recover properly and it will slow down your fat loss efforts.
In reality exercise is a crappy way to lose fat. The most effective way to lose fat is caloric restriction.
See PSMF for more information.
ReplyLOL. Diet only only is a good way to lose weight not fat. Weight meaning muscle and fat.
Interval training is the best way to lose fat.
ReplyI just ran my first tabata sprints in a long time, before this we used to run them in high school for football practice, but we call them 220s. lol.
wasnt that bad this time around, maybe i need to run a little faster...
ReplyThanks for the link love, Chris. I appreciate it.
If you'd like to see a video of me doing Tabata sprints check out this link:
http://www.marksdailyapple.com/marks-beach-sprints/
ReplyHey, thanks for the link! BeachFitness.com has a tabata clock worth checking out if you are thinking of giving these sprints a try.
ReplyI'd like to try these...I'm always looking for ways to spice up my cardio workouts and intervals always work well for me. I will try this next time I do my elliptical machine intervals.
ReplyIMO, if you finish a tabata interval and don't see what's so special about it, then you're not being intense enough. The quote from the article: "Aim for six intervals on your first attempt. If you find this difficult, don't feel too badly -- even elite athletes generally can't do more than eight." Should be proof enough.
Also, tabata intervals can be applied to non-cardio exercises, such as squats and if you really want to kick yourself in the tush, burpees. The aim, with exercises like that is to get as many repetitions as you can in the twenty seconds. Again, intensity is key.
ReplyEven though Tabata was named after a Japanese person, Dr. Izumi Tabata, I had never known him(her). So thank you very much to let me know his(her) work.
PS. I do not know whether Dr.Tabata is male or female... because the first name, Izumi sounds really gender-neutral.
ReplyGreat ideas. I have heard good things about interval training and what it does for you. It helps burns calories fast and in a shorter amount of time. Great suggestion!
ReplyI do something similar on the Elliptical but not every 10 seconds. Never new it had a name. I love picking up the pace for one minute and then I back down for a minute. I do this pretty much do this for 25 min. with a 5 min. warm up and 5 min. cool down. Great info, thanks!
ReplyYou can find a Tabata Timer for your iPhone or iPod Touch at http://www.katr.com/iphone.php#tabata. It has visual as well as auditory cues so that you can watch or listen for your activity and rest periods. If you are listening to music on your device, the sound cues will overlay your music.
Reply