Tabata Method (With .wav file!) (4 MIN WORKOUT!)

[99benmoore]

Ok for those of you who are unsure as to what the Tabata protocoll is... its a method of training that was originally designed for olympic athletes - capable of training both the aerobic and anaerobic systems at once... its essentialy interval training on 'roids :wink:

The concept is simple, 8 rounds of the following:
20 seconds MAXIMUM EFFORT (110% effort!) for the given exercise
10 seconds rest

leaving you with a nice 4 min workout :D - awesome for fat blitzing as well as amazing conditioning!

Now timing is always a bitch with tabata - the timing periods are so short so stopwatch is out of the question unless you have a spotter/partner. To solve this problem I have recorded a nice little .wav file.... the file starts off with a countdown then has two different types of beeps.... one signalling the start of the max effort phase - the other signalling the start of the 10 second rest phase.

The file can be found using the link below:

http://www.yousendit.com/transfer.php?action=download&ufid=E5E277094BF6E5B1

There is serious emphasis on the maximum effort... if you approach it half assed you will simply not get worthwhile gains.

On another note its generally reccomended that you keep the exercises as compound as possible (especialy if fat loss is your goal :D ).... so burpees and the such are serious win.

have fun kids :wink:

EDIT: Edited the title :P

[Celcius]

That is great.

The weaker pitch is stop and stronger pitch is go. Correct?

Take most of the Beyond Burpees exercises, put on your recording and go. lol

Maybe if it was called a "4 minute workout" and not a "Tabata", it would have been more popular. lol

[koltz]

So do you have to like take roids to do tabata :wink:




hehe



Anyway I think the one most affective excersise for it is the clean and press mayeb a snatch you can't argue

[99benmoore]

So do you have to like take roids to do tabata :wink:




hehe



Anyway I think the one most affective excersise for it is the clean and press mayeb a snatch you can't argue

it WOULD be a very effective exercise however safety wise a bit iffy - the whole thing about maximum effort leaves one very open to injury. Also I was focussing on the bodyweight aspects of it... what with the forum and all :p

But yes yorue right the bigger the compound exercise the better. On T-nation they recomended "thrusters"... an explosive dumbell squat and press performed all at once. This was apparently a real bitch of an exercise and is very suited to the nature of tabata.

@celcius - when I get some time Ill edit the video to make the second beep louder.... but for now its fine if you crank up the volume or wear headphones :)

Thanks for the feedback guys I really appreciate.... haha i was getting worried that nobody cares about tabata anymore :P

Thanks for making it.
Sometimes when I don't want to do anything, I do tabata.
I feel like I satisfied my workout requirement in short time.

I hear the beeps, thanks. :-D

[vaberella]

Hiya, the video has reached an experiration... I was wondering would it be too much to ask for you to relist it. I'd like to have it, since I don't know a thing about the method, but I've heard it mentioned quite a bit.

Or you can pm me a link of where it maybe, if that is available.

Thanks in advance.

VB

[eldus]

Hiya, the video has reached an experiration... I was wondering would it be too much to ask for you to relist it. I'd like to have it, since I don't know a thing about the method, but I've heard it mentioned quite a bit.

Or you can pm me a link of where it maybe, if that is available.

Thanks in advance.

VB

Yes, that would be very very helpful :) Please!

eldus

[Moonduck]

http://www.ppsw.rug.nl/~gladwin/rhythman/rhythman.html

This is a java app on the web that will let you construct your own intervals. You can also download it for offline use. Good stuff.

[eldus]

http://www.ppsw.rug.nl/~gladwin/rhythman/rhythman.html

This is a java app on the web that will let you construct your own intervals. You can also download it for offline use. Good stuff.

hey man!! This is great, thanks a lot =)

eldus

[MJ]

http://www.yousendit.com/transfer.php?action=download&ufid=E5E277094BF6E5B1



File not found
please reup :)

[eldus]

http://www.yousendit.com/transfer.php?action=download&ufid=E5E277094BF6E5B1



File not found
please reup :)

Check out what moonduck just posted like three posts above ;)

eldus

[Sepanto]

Can Tabata work with sprints?

[1rickloyd1]

yes it can

[Moonduck]

Tabata method was actually designed around sprints; bicycle sprints to be specific. Tabata is a scientist working for the University of Tokyo and was studying VO2 uptake in velodrome cyclists. He found the so-called Tabata method whilest experimenting with various forms of interval training.

VO2 uptake is the biggest thing about Tabata. He recorded a 28% increase in VO2 max in his subjects over a period of something absurdly short like 4 weeks.

[Sepanto]

What's V02?

[koltz]

use google to find the WAV

but there is a java basted timer for it.

[fichmant]

any chanses for reposting the file? I can't doanload it.. :(

PS
Geunise IDEA!!!

PS2
I just search for it in googles and coudn't find the timer

I will appricate any help

thx in advence :)

____
Tomer

[Moonduck]

Vo2 max is the measurement of the rate at which your body abosrobs oxygen during exercise (rough explanation). The higher your VO2 max, th emore efficient your cardiovascular system is.

The site that I got the java files from is gone. I still have the zip files saved on my HDD (they're about 200KB I believe). If anyone wants it, PM me with an e-mail address and I'll send it your way.

[Sepanto]

I did it with sprints today, and after my 6th sprint i fell and couldn't get up for about 4 minutes. this is BRUTAL, beware.

[streetcleaner84]

Check out what moonduck just posted like three posts above ;)

eldus




The java app is 404 now too...

[gregusus]

I made my own tabata timer using the recorder on my mobile/cell phone. If you plan on doing this yourself remember to leave a few seconds to let you put the phone down some place safe.

[Patrick1968]

Check www.gymboss.com (http://www.gymboss.com) and buy a programmable timer - it's an excellent training tool.

Tabatas are great BTW

[gregusus]

The timer looks great, but I can put variations of a tabata (20s exercise 10s rest, 30s vs 15s etc) on my phone. I also put in personal promts like tell me it the last one and to push harder or half way. $20 seems like a lot if you can use something most people already own (cell phone) and carry with them everywhere!

[exmootie]

not being awkward but how can you train with air and without air at the same time ????

[Naturschützer]

Is this supposed to be a full day's workout?

Like, just do it with pushups and you're done for the day?

Or are you supposed to do multiple Tabata circuits?

[exmootie]

what the f@@k is tabata anyway.
i have been into keeping fit for donkeys years (at least 25) and have only stopped working out in the last 5 years and have never heard of it
is it a case of do an exercise as fast as possible so it makes you feel good to beat someone, or does it actually have a legitimate training purpose???

[Dominator350]

Just a bunch of japanese fluff!

[clewis2606]

Here is a link to a programmable timer for the PC.

http://www.geocities.com/stl_software/index.html

You can set the workout and rest times and the number of rounds. The start of the workout uses a single boxing bell and the start of the rest is a multiple boxing bell.

[Fatman]

what the f@@k is tabata anyway.
i have been into keeping fit for donkeys years (at least 25) and have only stopped working out in the last 5 years and have never heard of it
is it a case of do an exercise as fast as possible so it makes you feel good to beat someone, or does it actually have a legitimate training purpose???

It's an endurance training protocol that you can also use for fat loss.

Basically you pick a LIGHT exercise and perform it at 100% intensity for 20 seconds, then rest 10 seconds, then again go full blast for 20 seconds and keep doing this until you reach a desired no. of sets or until you drop from the exhaustion.

It's a very efficient conditioning method that works best with pushups, BW squats, burpees and other full-body exercises. Plus it allows you to complete a great conditioning workout in a very short period of time (unless you're very advanced, a couple of minutes should do).

I used to do this protocol for conditioning in my judo training sessions for years when I was still rolling, and didn't even know what it was called, the coach just told us what to do. You've probably encountered it under a different name before.

As I said, it's a great method of conditioning, but not the Ultimate Solution.

[exmootie]

so basically cardio bodyweight exercises then?

[Fatman]

More or less, yes.

[Patrick1968]

I wrote this some time ago - hope it clears up what Tabatas are, can be and aren't!



The Tabata Method – Improved Fitness in 5 minutes!


An unbelievable claim?

If someone told you that a there was a training method that could dramatically improve your aerobic fitness, your anaerobic fitness and help you drop body fat while performing workouts less than 5 minutes you’d probably think they were a scam artist, telling you a blatant lie or just plain crazy!

Incredibly such a method does exist and it’s called the Tabata Method.

Dr Who?

The Tabata Method is named after Dr. Izumi Tabata – a sports scientist from the National Institute of Fitness and Sports in Tokyo, Japan and is a High Intensity Interval Training (HIIT) protocol which has been successfully used by the Japanese Olympic speed skating team amongst others to improve aerobic and anaerobic conditioning using very brief workouts.

During his 1997 study Dr Tabata compared the effects of longer, lower intensity exercise with bouts of short very high intensity exercise. Using a unique interval training method the athletes participating in the study increased their aerobic fitness by 14% and anaerobic fitness by 28% in just 8 weeks! It’s worth noting that the subjects Dr Tabata used for testing were already accomplished sportsmen and not just beginners which make this study even more astounding. Even more incredible is the fact that the total actual training time per week was an unbelievable 30 minutes.

What is the Tabata Method?

The Tabata method involves performing 8 – 10 sets of 20 seconds very high intensity exercise separated with 10 second recovery periods giving a total training time = 4 – 5 minutes. The caveat of the Tabata Method is that all the intervals have to be done at 100% intensity – an absolute flat out effort. You have to strive to perform as much work in each 20 second interval as possible and try to maintain that work rate for the 8 – 10 sets. The old adage that you can train long and easy, or short and hard has never been truer than when describing the Tabata Method! As with any type of exercise, Tabata Method should be preceded by an appropriate warm up of 5 – 10 minutes and followed by a cool down of similar duration. All in all the session could take as little as 15 minutes…perfect for anyone who is short on time but still wants great results from their training.

All this and fat loss too?

Traditionalists may scoff at the idea of workouts which promise “fat loss in 5 minutes” but Tabata Method can deliver where many slow steady workouts fail. This is due to a phenomenon called Excessive Post-exercise Oxygen Consumption or EPOC which is sometimes called Oxygen Debt…When performing Tabata Method or any other HIIT, a large amount of lactic acid is produced. This build up has to be cleared on cessation of the exercise and in very simple terms the aerobic system is responsible for the removal of lactic acid from the blood. The aerobic system goes into over drive for an extended period after exercise has stopped in an effort to “flush out” the lactic acid. This means that the metabolism (the rate at which we burn energy) remains elevated for a number of hours after we have packed up our exercise kit and gone home. It’s not uncommon to feel warmer than usual, have an elevated resting heart rate and increased breathing rate for a number of hours after a tough Tabata Method Workout – all indicators of elevated metabolism and therefore increased calorie expenditure while at rest. The primary fuel of the aerobic system is fat so we end up burning elevated amounts of fat after exercise essentially getting two workouts for the price of one! As you can see – Tabata Method is not only time efficient while you are doing it but keeps on delivering in the hours after exercise too.

Exercises of choice…

In his study, Dr Tabata used a mechanically braked cycle ergometer however many exercise modalities The most important thing to consider when choosing exercises to use with the Tabata Method is that there is minimal set up (you only have 10 seconds between sets remember) and that technically, you can perform the exercise under stress when severely fatigued. Multi joint exercises are best as they stress multiple muscle groups simultaneously and put the greatest demand on the cardio-respiratory system – thus giving the most “bang for your buck”. In many cases all you need is a clock with a second had and you are all set for a Tabata Method workout. If you become a real Tabata aficionado it may be worth buying an interval timer which can be programmed specifically for your workouts thus leaving your mind free to concentrate on your workout.

My TOP SIX Tabata Method exercises

1) Prisoner Squats – A classic exercise - prisoner squats are a great “entry level” Tabata exercise due to their ease of performance, lack of any required equipment and the fact that you can easily keep an eye on the clock whist pumping out the reps. Keep your hands clasped behind your head (no pulling on the neck) and keep the chest elevated. Make sure your heels stay down and feel free to walk on the spot between sets to try and keep the lactic acid at bay. To increase the demands of this exercise consider wearing a weighted vest.

2) Burpees – you can’t beat the burpee exercise for total body conditioning! Modify them to meet your individual fitness needs by removing the press up or jump portion as necessary.

3) Skipping – if you are a proficient skipper, this low tech exercise offers a new twist to traditional rope work. The best skipping styles for Tabata Method are knee-up sprints and double unders (two turns of the rope per jump). Ensure you wear good shock-absorbing shoes and use a sprung surface to minimize the risk of lower limb injuries.

4) Sprinting – this could be performed on a running track, a grassy playing field, a beach or even on a stretch of deserted road. Sprint for 20 seconds, walk for 10 seconds, repeat for 8 – 10 sets. Simple but highly effective!

5) Thrusters – a total body exercise which rivals even the mighty burpee! Thrusters can be performed with a barbell, a pair of dumbbells, a medicine ball or even a sand bag. From a deep “front squat” stand up and, using the momentum from your legs, simultaneously press the load overhead before reversing the movement and returning to the starting position. Try to set a brisk rhythm and stick to it,

6) Rowing ergometer – a rowing machine with a programmable timer is an excellent choice for Tabata Method training. Aim to maintain the distance covered from one set to the next or take an average from the 8 – 10 sets completed and try to beat it whenever the workout is repeated. Make sure your rowing technique is sound to avoid any potential lower back injuries.

When One Tabata isn’t enough…

In isolation, the Tabata Method offers an efficient and effective workout but the fun really begins when exercises are combined into pairs or groups. The options are literally endless for designing your own Tabata hybrid workouts which will keep your fitness improving for years to come…

Tabata Super Sets – Select two suitable exercises and alternate between them for a 10 minute workout which will really get the job done. My personal favourite is skipping paired with burpees. Perform skipping (knee up sprints) for 20 seconds, rest for 10 seconds, followed by burpees for 20 seconds and so on. Repeat the pairing for 10 sets for a short and effective workout.

Tabata clusters – choose 3, 4, 5 or even 6 exercises and perform each one using the Tabata method. Rest 1 minute between exercises and work your way down the list. Try to select exercises which overlap as little as possible to avoid overloading your muscles to such a degree that you are unable to continue. When performing a big cluster of 4 – 6 exercises it is quite acceptable to include a couple of “easier” exercises in the sequence to reduce the intensity slightly e.g. Tabata sit-ups, press ups or step ups offer a brief respite from burpees or thrusters.

Example of a Tabata Cluster

Burpees
Skipping
Sit-ups
Thrusters
Perform 8 – 10 sets of each exercise before moving onto the next. Allow 1 minute recovery between each exercise. Total time = 24 minutes.

Tabata Circuits

Tabata Circuits are very similar to the Tabata Cluster method except exercises are performed vertically instead of horizontally. Work down the list performing each exercise in turn for 20 seconds using the 10 second rest interval to move to the next station…


Skipping
Press ups
Squat thrusts
Sit-ups
Burpees
Lunges
Perform 1 set of 20 seconds of each exercise in the sequence, using the 10 second rest interval to move to the next station. Complete 8 – 10 laps of the circuit non-stop to total 24 – 30 minutes of work.


The wrap up

Tabata Method offers any fitness enthusiast an extremely versatile and effective addition to their exercise armoury which, whilst challenging to perform, offers a wide range of benefits when used on a regular basis. Don’t let the short work out length deceive you – training the Tabata way will get the job done in record breaking time.

Patrick Dale
www.solar-fitness.com (http://www.solar-fitness.com/)

References:

Effects of moderate –intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2 Max
http://www.ncbi.nlm.nih.gov/pubmed/8897392


Clarence Bass – Sprints build endurance
http://cbass.com/Sprintendurance.htm

Peak Performance/Raphael Brandon - Aerobic interval training
http://www.pponline.co.uk/encyc/0145.htm

[cathal]

another great post patrick. i might even add some tabata stuff into my routine if its that effective for just 5 mins!

[Patrick1968]

Thanks Mr C! Tabata can be the longest 4 minutes of your life if you do it properly - each set 100% effort. The rowing version is a puker!!!

[TheMasterKey]

Pat, good post. I've been wanting to try out Tabata with some sprints, but the thruster looks like a good one, too.

[Fatman]

Don't forget Tabata curls and toe touches :):):)

For those who remember...

[exmootie]

wow. sounds intense. think i'll have a go at this. looking forward to the afterburn. can any bodyweight exercises be done in this way or are there certain ones you should stay away from?

[cathal]

Don't forget Tabata curls and toe touches :):):)

For those who remember...
oh yeah i remember the clown that posted this shit. he used to jump from one training style to the next week by week. one week it would be heavy weights, next week would be high reps and then he was on about starting gymnastics

[Werewolf]

The Tabata method is very effective for burning fat. While this is a bodyweight forum, I recommend exercises like burpees or 8 count bodybuilders mixed in with squats and various grip pushups. In my opinion burpees and bodybuilders are just as butt kicking as db thrusters.. I have incorporated this type of workout three days a week alternated with more difficult bodyweight exercises as a strength workout.

[exmootie]

I did it this morning with squats(like hindu squats with the hands, but heels on the floor) and with burpees without the push up, and it just made me realise how out of shape I have become. I did four 20 second sets of each but by the last couple of sets, form was out the window and Dr Tabata had become enemy number one (the man's a sadist) hehe.

What a great workout in under 10 minutes with a warmup and cooldown. I shall be doing variations of this three times a week for the next few weeks with a day of bodyweight strength exercises in between (various push-ups, core exercises, and the like), with one day off at the end of the week. I am going to measure my bodyfat tonight with one of those electonic scales (I know they're not that accurate but it's all I have), and then again in a few weeks and see what happens.

Does this sound like an effective workout plan to you guys?
Any advice/cricism greatly appreciated.

[Fatman]

It sounds good! Conditioning and strength = great results.

Maybe you'll have to reduce the number of days and increase days of rest, depending on how advanced your strength training is. But you'll know soon enough.

[exmootie]

Thanks for the advice fatman. I'll see how it goes.

[Patrick1968]

Nice job on starting the Tabatas Sir! And yes, I reckon Dr. Tabata is an evil bastard who practices torturing small animals on his days off. Good freakin' job it's over in such a short time. Try the Tabata protocol on the rowing machine or sprints. Both make me want to cry when I do them! :oops:

[exmootie]

Will try some with sprints and buy some kleenex hehe.
cheers patrick.

[glow9]

Was this the video? I cant find a working link has anyone been doing this workout with any results? I'm impressed with a 4min workout haha

[ak47]

can anyone re-up the file?

[rkllrmn]

Asking about results to this. I used this workout this last year as a conditioning workout for lowering my mile time and increasing stamina for wrestling.
My mile went from about 6 mins to around a 5:30 when i was off from sports and did tabata sprints. Then during wrestling season i could go the full 6 mins of a match and then some and not tired after a few weeks of thruster and burpee tabata, mixed with shuttles and light jump rope.

It works and if you put in everything you've got it's hell on you.

[glow9]

Asking about results to this. I used this workout this last year as a conditioning workout for lowering my mile time and increasing stamina for wrestling.
My mile went from about 6 mins to around a 5:30 when i was off from sports and did tabata sprints. Then during wrestling season i could go the full 6 mins of a match and then some and not tired after a few weeks of thruster and burpee tabata, mixed with shuttles and light jump rope.

It works and if you put in everything you've got it's hell on you.
Can someone re-up?

[hara_12]

Nice job on starting the Tabatas Sir! And yes, I reckon Dr. Tabata is an evil bastard who practices torturing small animals on his days off. Good freakin' job it's over in such a short time. Try the Tabata protocol on the rowing machine or sprints. Both make me want to cry when I do them! :oops:

Funny you mention this. He has done research on small animal. Mice to be specific. :)

I am currently training some athletes useing the Tabata method method for the conditioning aspect of their training. I alternate jump rope days and some variation of squats, burpees, push ups, moutain climbers, lunges, etc. for the Tabata conditioning. The main problem that I have encountered is that teenagers really don't know how to jump rope anymore, atleast not fast enough to get much of a 'Tabata' benefit out of it. But they are improving.

[TheMasterKey]

I made a recording for Tabata use (I haven't used it yet). It is the voice of DMC saying "GO" alternating with the sound of a car coming to a screeching stop.
If anyone wants a copy send me a PM.

[Patrick1968]

Funny you mention this. He has done research on small animal. Mice to be specific. :)

That's interesting and now I have odd images of mice wearing weighted vests running on their wheels!

As for kids not being able to jump rope - yep...I guess thats a symptom of modern living. Maybe it's worth developing a Tabata Wii programme???

When I've done Tabata with jump ropes, the only way I found to make it effective was by doing double unders. Even jump rope sprints didn't get my heart rate up enough to make me feel like I'd been Tabata'd!

[Wil]

Wow long discussion eh? May I join?

[Patrick1968]

Feel free - all posts welcomed and appreciated!!!

[PT-Lars]

Here (http://www.youtube.com/watch?v=iSRQv4dzu6k) is a short video about this cool little timer.