Tabata (4 minutes, and you're on the floor)

First time posting, wanted to share this with everyone:

http://www.t-nation.com/findArticle.do?articl e=04-046-training

The general idea behind it is that you max your reps for 20 seconds, take a 10 second rest, and do it seven more times. The best lifts to do this with are ones that require a lot of muscles to work; squats and thrusters are what the article recommends. I do thursters with this theory once a week with my shoulder workout, but I take a good break between the other lifts and this. I thought the article was overstating the difficulty, but after doing it a few times over the last month, it's not. I find that using lighter weights with this method at the end of your lift works better than starting out with it; otherwise, you're just too spent for the rest of your workout to be at its most productive.

Anyway, give it a shot. My fitness has gone way up since I began doing things like this (and a lot more circuit training).

Hi, thanks for the advice.  I have such a hard time exercising cause frankly, I hate it.  I assume you are male, given the website you referred to is testosterone nation, right?  The reason I ask is that I would love to do a 4 minute workout (I usually rollerblade or walk) but this Tabata looks like it might be for people in really great shape, which is not me. So is it a good thing for a girl, 43, only a little overweight but not in the best shape to do? 

Can you do Tabata without weights? If you are only doing one exercise in the 4 minutes, are you really getting a full work out or is the idea that you switch up exercises each day?

You may not have the answers but if anyone out there has some input I'd appreciate it!

Hmmm sounds like intense HIIT w/weights. I'm going to try that forward thruster. This seems like it might work very well.  Thanks for posting.

can you activate the link please???  I get an error message

This is a close relation of High Intensity Interval Training, or HIIT.  Some studies have shown that max VO2 effort sprints combined with short rests actually burns fat more effectively than long slow exercise.  The reason seem to be that the interval training leads to increased post-exercise oxygen consumption, which helps burn fat.

I started a modified HIIT program in August last year.  I sprinted for 1 minute on the elliptical, followed by a 2 minute rest.  During that month, I didn't lose any weight by the scale.  But I had to buy new pants, as my old ones started falling down in public. :D

Testosterone Nation is aimed primarily at men, and powerlifting muscle men at that, but the are a very rich source of information on muscle building, muscle retention, and fat burning.  Just try to ignore the rather common misogyny.  :/

Google tabata you'll find a bunch of articles too.

http://www.t-nation.com/findArticle.do?articl e=04-046-training

Thanks ninav - oh and the $12000 thing he talks about my sister tried.  Someone she knows bought one and "rents out time" on the machine.  

Dbackerfan are you talking about this thing?

http://www.fastexercise.com/

What the hell is that anyways?

I don't know if this is what my sis used or not - sorta reminds me of HG Wells "Time Machine" LOL

Yeah, I am a male, and I use tabata in two aspects: lifting as I mentioned, and boxing. Using this protocol on a heavy bag is outstanding in my opinion. What I do on a day without a spar is that I'll warm up with two 3 minute periods, or 300 strikes depending on the circumstances. Then, it's tabata time, followed by a cool down of two more "rounds."

But yes, it can be applied to several different aspects of working out, although some exercises aren't such a brilliant idea; anything that isolates one muscle, for instance (I've never, ever read anything about tabata that suggest doing it with something like, bicep curls, and I'd agree). But between the warm up, actual tabata intervals, and cool down, it isn't something for people who are out of shape, as this was originally designed for Olympic calibur athletes (who were reportedly totally gassed after doing it). So start slow and keep safe. I do think, that in order to get used to the idea if you really want to apply this to your workout regime, that it's more important to do all 8 sets as opposed to say, 4, and then stopping completely. Even if its just one or two reps after your first couple times, or your sprints become very slow trots, the thing about tabata that I really find beneficial is the discipline and focus that it takes, not just the physical output it demands.

http://www.youtube.com/watch?v=duvwOTxBMzo check this out.... 

I've done tabata a few times with my trainers recently.  Some of the things we've done with them: walking lunges, pushups, sprints, step ups, jumping jacks, rowing, squat thrusts, bicycles, etc.  Tabata's tough, but I like it.