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Question about the Tabata protocol



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LIBBYL1
Posts: 5,746
11/17/12 12:19 A

I have just been tracking as callisthenics high intensity...Not sure if it is anywhere near right though.



SPARK_COACH_JEN
Posts: 55,182
11/16/12 1:37 P

Here's an article you might find helpful:

www.sparkpeople.com/resource/fitness_artic
les.asp?id=1720


Coach Jen



PANDORA114
Posts: 10
11/16/12 12:23 P

I'm not looking for a magic fitness bullet. I'm just trying to use this to fill in the gaps when I can't get to the gym. It's easier for me to do a 4min interval between housecleaning tasks than to take a full 2hrs to go to the gym, come back, do what I can around the house before my kids come home. Make sense? Crazy life got in the way since my husband is due back on Sunday instead of a few weeks from now...and I"m trying to get all the stuff I INTENDED to do over the course of those weeks, done in a few days. *sigh*



PANDORA114
Posts: 10
11/16/12 12:20 P

If you donít know already, Tabata is a four minute session. Each Tabata has 8 intervals of which you exercise at a very high intensity for 20 seconds. After 20 seconds, you have 10 seconds to rest. Tabata is a form of high intensity training and one of the benefits of high intensity training is that it can boost your metabolism and heart rate up in a matter of seconds. Long distance running requires anywhere from 10 minutes to 30 in order to get your heart rate up. Not only that but you have to maintain that heart rate for the rest of the jog to get your body to burn fat.

tabatatraining.org/

According to that site it's 20/10



SERGEANTMAJOR
Posts: 6,398
11/16/12 11:59 A


Normally a Tabata protocol workout is broken into 1 minute segments including a recovery segment to total four minutes. The training effect occurs during the recovery not the work phase. There are four different Tabata type workouts posted in the general discussion forum on the Spark team Resistance Band and bodyweight training.

I have no idea how to best record them since they are strength workouts with a built in cardio component.



PANDORA114
Posts: 10
11/16/12 8:00 A

Hey all. for the past couple of days I have not been able to get to the gym. stupid life getting in the way. Anyway I have found time for a little working out. HITT. Problem is, I have not been able to find ANYTHING in the fitness tracker to log it accurately. It gives me just the P90X/Insanity thing and I'm like "Dude, I burned WAY more than 35cals doing that thanks"

Any idea how many calories a Tabata style workout would burn?

20s high heel jogs in place (Super high Intensity..like heart rate through the roof 180bpm for all the 20s exercises)
10s Plank
20s jumping jacks
10s squats w/2lb dumbells
20s Mountain climbs
10s plank
20s football hustles
10s squats w/2lb dumbells

Pretty much that for 4 minutes. I'll probably be doing another stint after I clean my bathroom.

Thanks!!! Any help will be appreciated. BTW 180bpm is my active heart rate right now. my resting is between 140-150 on average.



 
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