Re: Multiple Workout Sessions
- From: Jason Earl <jearl@xxxxxxxxxxxxxxxxx>
- Date: Mon, 09 Feb 2009 13:43:23 -0700
Andrzej Rosa <bakters@xxxxxxxxx> writes:
Dnia 2009-02-06 Jason Earl napisał(a):
Andrzej Rosa <bakters@xxxxxxxxx> writes:[...]
I wouldn't recommend it at all, actually. For me Tabatas are the kind
of protocol which looks blimey on paper, but is mostly useless for the
kind of goals the general public tends to exercise. They are short
and intense, too short and too intense. You don't burn all that many
calories, even as far as cardio goes, and because of brutal intensity
you can't really do them often, or you'll burn out mentally in no time
So Tabatas are pretty much useless if done sparingly and they don't even
add up, do they?
Have you tried them?
I tried interval type of training, though without paying much
attention to following Tabata protocols.
In Tabata's paper the folks doing Tabata sprints lost more weight
than people working out at more moderate paces for much longer.
Every normal training protocol takes "much longer".
Not if you count lying around on the ground recovering as part of the
My own experience shows that Tabata protocols are very effective for
losing weight. Far more effective, in fact, than hamstering away on
a treadmill. The downside is that it is difficult to psyche yourself
up to do them on a regular basis.
At least it was for me.
Which was exactly the point I made. It's not just you who has
problems with them, everybody else is in the same boat, which boils
down to a very moderate real life effectiveness of Tabatas. Do you
know someone who actually had some body-recomposition successes with
this type of training?
I actually agree with your assessment of Tabata intervals as a primary
way to exercise. If every workout is four minutes of hell followed by
20 minutes of lying on the ground you'll get worn down quickly. I've
found that pushing myself like this once or twice a week, however, is
not so bad. It gets easier with practice. In fact, by the end of the
month I was actually doing 6 minutes of intervals. I was also seeing
diminishing returns. I lost about 5 pounds during the month I did
Tabata sprints. More importantly, I got down to my lowest weight since
I had started exercising (208 lbs.).
I think that if I was in a hurry to lose weight for some sort of event
that I would concentrate on this type of training, at least for a month
to six weeks.
I appreciate your post because it has really helped me to stop and think
about the issue. As a result I will stop talking about Tabata sprints
for people that are just getting started with exercise. I like pushing
myself really hard on occasion, and I like the way this sort of exercise
makes me feel, but it isn't really appropriate as a way to start (or
even as a way to exercise for the long term).
Also after a month of Tabata sprints three times a week I shattered
my previous best in the 1.5 mile hill course I use as a fitness
gauge. Before I did the Tabata test my cardio consisted of running
the same hill course three times a week. I had been doing that same
course three times a week for two years, and my progress had
definitely plateaued. I also was surprised at how much better I felt
when playing soccer. Tabata sprints improved my ability to recover
from sprints dramatically.
I'm not saying they have no uses whatsoever.
Now, I would not recommend Tabata sprints to someone who was just
starting to exercise. However, if you haven't tried working out that
way I think you would be surprised how effective it can be.
Finding time for training is less of a problem than getting rid of
excuses on a bad day. I'm afraid that if I tried Tabatas for real,
I'd be so full of excuses it would sicken me instantly.
That's an excellent point. If I only have time for a short workout I do
a Power To The People style deadlift and benchpress combination. I can
get through that workout in about 10 minutes, and I don't have to lie
But on a more serious note - I tried high-repping dumbbell snatches with
really short rest intervals fairly recently. I renewed one of my injuries
and it was not just an accident. This stuff tires you a lot, which makes
for a sloppy form, which leads to injuries.
I feel the same way about kettlebell snatches. I like the lift, but if
I do more than 50 I start wearing holes in my hands. If I want to wear
myself out with a kettlebell I do swings.
I am convinced that Tabata Front Squats, on the other hand, actually
improves my squat form, and my body also seems to respond well to
They certainly aren't for everyone.
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