The Tabata protocol

[pierinifitness]

The Tabata protocol is a popular training cadence that has research to show how it can improve your cardiovascular performance.  It's 8 rounds of 20 seconds of maximum effort, followed by a brief 10 seconds of recovery.  The total workout takes only 4 minutes.

I don't know how usable it is for weight training but it's great for many exercises such as sprinting, burpees, bodyweight squats, lunges, jumping jacks, mountain climbers, shadow boxing, speed walking, stair climbing sprints, and many more where you're trying to increase work performance in a short amount of time.

Early this morning I did a Tabata burpees workout and completed 43 burpees in the 8 rounds.  In the video, I mistakenly say that I did 47 burpees.  I'm not good with math.  This is a brutal workout that I've only done three times in my lifetime with burpees.  I've done it with hill sprints and it's a great workout to improve running performance.

If you haven't given it a try and want a quick 4 minute workout, you might want to try it but pick your exercise wisely and be safe.

[stuke]

Jul 3, 2021 15:50:18 GMT pierinifitness said:

The Tabata protocol is a popular training cadence that has research to show how it can improve your cardiovascular performance.  It's 8 rounds of 20 seconds of maximum effort, followed by a brief 10 seconds of recovery.  The total workout takes only 4 minutes.

I don't know how usable it is for weight training but it's great for many exercises such as sprinting, burpees, bodyweight squats, lunges, jumping jacks, mountain climbers, shadow boxing, speed walking, stair climbing sprints, and many more where you're trying to increase work performance in a short amount of time.

Early this morning I did a Tabata burpees workout and completed 43 burpees in the 8 rounds.  In the video, I mistakenly say that I did 47 burpees.  I'm not good with math.  This is a brutal workout that I've only done three times in my lifetime with burpees.  I've done it with hill sprints and it's a great workout to improve running performance.

If you haven't given it a try and want a quick 4 minute workout, you might want to try it but pick your exercise wisely and be safe.

I always value your opinions, but Tabata is a no no for me. I wouldn't touch it. I believe it is very effective, but I also believe it can be dangerous to some, pushing to maximum effort regularly, kind f like red lining a car all the time.

[pierinifitness]

Jul 3, 2021 17:16:20 GMT stuke said:

Jul 3, 2021 15:50:18 GMT pierinifitness said:

The Tabata protocol is a popular training cadence that has research to show how it can improve your cardiovascular performance.  It's 8 rounds of 20 seconds of maximum effort, followed by a brief 10 seconds of recovery.  The total workout takes only 4 minutes.

I don't know how usable it is for weight training but it's great for many exercises such as sprinting, burpees, bodyweight squats, lunges, jumping jacks, mountain climbers, shadow boxing, speed walking, stair climbing sprints, and many more where you're trying to increase work performance in a short amount of time.

Early this morning I did a Tabata burpees workout and completed 43 burpees in the 8 rounds.  In the video, I mistakenly say that I did 47 burpees.  I'm not good with math.  This is a brutal workout that I've only done three times in my lifetime with burpees.  I've done it with hill sprints and it's a great workout to improve running performance.

If you haven't given it a try and want a quick 4 minute workout, you might want to try it but pick your exercise wisely and be safe.

I always value your opinions, but Tabata is a no no for me. I wouldn't touch it. I believe it is very effective, but I also believe it can be dangerous to some, pushing to maximum effort regularly, kind f like red lining a car all the time.

Agree with what you said.  It's not for everyone and for the someone who takes it on, it should be done "every blue moon" unless you're a real and conditioned athlete and then, not regularly.  I've only done Tabata burpees three times in my known fitness training life, the last time before today almost two years ago.  Interesting is that my HR stats today during this brief 4-minute workout (average HR and maximum HR) weren't at a dangerous level.  Unlike elite athletes who can push through the mental brakes, my mind doesn't let me do anything unsafe.  For this, I'm grateful.



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[MBS]

I agree with Stuke. At 62, the risk/ reward is not there for me. 

I dabbled in them 10 years ago. Grueling. Would dread doing a session as the workout day approached. 4 minutes of misery, especially by round five. 

More power to those who do these on a consistent basis. 

Not for me. 

[pierinifitness]

Jul 3, 2021 17:25:40 GMT MBS said:

I agree with Stuke. At 62, the risk/ reward is not there for me. 

I dabbled in them 10 years ago. Grueling. Would dread doing a session as the workout day approached. 4 minutes of misery, especially by round five. 

More power to those who do these on a consistent basis. 

Not for me. 

Agree with all you say MBS and yes, it does start to get really lonely at round 5.  I like the 8th round but first 2 rounds are fun.

[mr potatohead]

I would just do the fun ones, but do it almost every day ........... if I loved doing burpees ........ which I don't.

[lardy]

If you're not fit (like me), ease into this, I did Tabata bodyweight squats for 4 minutes, 20 seconds on 10 seconds off a few days ago, I'm still struggling to sit down now haha.

[Dave Reslo]

I think the original Tabata guy was training world-class speed skaters, so in their case the chance of hurting yourself by tweaking a knee or something was probably small.

[pierinifitness]

Jul 4, 2021 8:23:23 GMT lardy said:

If you're not fit (like me), ease into this, I did Tabata bodyweight squats for 4 minutes, 20 seconds on 10 seconds off a few days ago, I'm still struggling to sit down now haha.

Lardy, based on what you've shared, I don't think Tabata work is a place you should be spending a lot of time. The best thing you could be doing is taking daily brisk walksvfor 30-60 minutes, along with some push-ups work.

[pierinifitness]

Jul 4, 2021 13:39:50 GMT Dave Reslo said:

I think the original Tabata guy was training world-class speed skaters, so in their case the chance of hurting yourself by tweaking a knee or something was probably small.

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