Forums > General Running > Does anyone have any experience with this type of training?
I happened across this article on Trail Runner's website, the important section says:
What is it? Way back in the dark ages (1996), Izumi Tabata from the National Institute of Fitness and Sports in Tokyo, Japan, was searching for a better training protocol for the Japanese speed-skating team. He eventually hit the jackpot with an unorthodox program, in which participants performed speed skating interval training for 20 seconds at a time alternated with 10-second rest intervals for eight sets-a total of four minutes of training. He compared the results with a more common training regimen of 60 minutes of traditional steady state endurance training. Participants who used Tabata's interval technique for six weeks improved their maximum aerobic capacity by 14 percent, compared to 10 percent for the participants training for an extra 56 minutes. The real gem was that this training also improved anaerobic capacity simultaneously by 28 percent, while the 60-minute group experienced no increase at all! What does all this mean in English? Tabata training can improve the results of your cardio training by almost 50 percent according to Tabata's study. The Quick and Dirty Tabata training is downright simple. As previously mentioned, you perform eight 20-second interval sets, with 10 seconds of rest in between each set. What's an interval? It a short burst of intense activity, in our case, a sprint. Warm up for five to 10 minutes at an easy pace. Then, hold on tight, because the next four minutes will be brutal. Take off in a full-blown sprint, like someone is chasing you, for 20 seconds. Then rest for 10 seconds, then sprint again for 20 seconds. Do eight sets. Perform the routine over relatively flat terrain, or even a treadmill, because the key is speed.
What is it? Way back in the dark ages (1996), Izumi Tabata from the National Institute of Fitness and Sports in Tokyo, Japan, was searching for a better training protocol for the Japanese speed-skating team. He eventually hit the jackpot with an unorthodox program, in which participants performed speed skating interval training for 20 seconds at a time alternated with 10-second rest intervals for eight sets-a total of four minutes of training. He compared the results with a more common training regimen of 60 minutes of traditional steady state endurance training. Participants who used Tabata's interval technique for six weeks improved their maximum aerobic capacity by 14 percent, compared to 10 percent for the participants training for an extra 56 minutes. The real gem was that this training also improved anaerobic capacity simultaneously by 28 percent, while the 60-minute group experienced no increase at all! What does all this mean in English? Tabata training can improve the results of your cardio training by almost 50 percent according to Tabata's study.
The Quick and Dirty Tabata training is downright simple. As previously mentioned, you perform eight 20-second interval sets, with 10 seconds of rest in between each set. What's an interval? It a short burst of intense activity, in our case, a sprint. Warm up for five to 10 minutes at an easy pace. Then, hold on tight, because the next four minutes will be brutal. Take off in a full-blown sprint, like someone is chasing you, for 20 seconds. Then rest for 10 seconds, then sprint again for 20 seconds. Do eight sets. Perform the routine over relatively flat terrain, or even a treadmill, because the key is speed.
It sounds much like strides taken to an extreme. I am very skeptical of something that promises so much on 4 minutes of effort, granted it would be a hellish four minutes. However, if it is something beneficial I could probably manage to work it into my schedule. I'm wondering if anyone has ever experimented with anything like this and had success or failure. Thanks
If you search for "tabata" you'll find several threads on it. I think one of those probably has a link to the original article. Part of the benefits of tabata intervals derives from doing them at high intensity (about 170% VO2max, iirc - search for the article). I'm not sure what the recovery is, but in 10sec, it's not gonna have time to do much.
There are people who may do 20/10sec intervals, but not at the proper intensity. It's totally different workout - and very beneficial - if you're hitting the right intensities - at least so I've heard from experienced runner. I haven't done any, although I occasionally do some imitation ones (lower intensity since I have no idea how to tell when I'm at right intensity, but know I'm not there).
What is it? Way back in the dark ages (1996), Izumi Tabata from the National Institute of Fitness and Sports in Tokyo, Japan, was searching for a better training protocol for the Japanese speed-skating team.
Japanese woman just finished 5th in 500m today. As some of you might know; Japanese won silver and bronze medals last night in 500m. Japan is, I don't know why, one of the strongest countries when it comes to speed skating.
You go check a kind of "athletes" who actually utilize this Tabata method and check what kind of background, athletically I mean, they have; and consider using it yourself or not.
What annoys me is those who promote this kind of workout to the beginners or someone who has just started the activity called "jogging" simply because soch-and-such RESEARCH says so has NO idea what they're talking about.
I don't give a damn who says that this kind of, what, 8 minutes a day of intense workout is better in increasing VO2Max or whatever the BS they might say. That's nothing more than that, just BS. If you have very low condition to begin with, this might be the surest way to get injured. There's no short-cut to fitness. If you think sprinting your guts out for 5 or 6 or 7 minutes would be better for you than an hour's easy running, good luck.
Could it be they have a strong training system... that includes Tabata's research?
You go check a kind of "athletes" who actually utilize this Tabata method and check what kind of background, athletically I mean, they have; and consider using it yourself or not. What annoys me is those who promote this kind of workout to the beginners or someone who has just started the activity called "jogging" simply because soch-and-such RESEARCH says so has NO idea what they're talking about. I don't give a damn who says that this kind of, what, 8 minutes a day of intense workout is better in increasing VO2Max or whatever the BS they might say. That's nothing more than that, just BS. If you have very low condition to begin with, this might be the surest way to get injured. There's no short-cut to fitness. If you think sprinting your guts out for 5 or 6 or 7 minutes would be better for you than an hour's easy running, good luck.
I know from a little experience that Tabata training alone won't increase your endurance, only more running. Also it does nothing for your ligaments and soft tissue as only more running can get that ready for longer distance racing. What it does do is pack a whallop of a punch on your cardiovascular system. You breath really hard and your heart pumps really fast really quickly. It can also cause an extreme burning sensation in the muscles involved in the running act: quads, glutes, and hamstrings. It can also boost your metabolism with the effect lasting to the next day.
I once did two Tabata's about 15 minutes apart, because I'm crazy. I ran 8 sessions of 20sec/10sec at 12% incline running at 8mph. I was totally spent afterwards. The next morning I had my usual breakfast and my blood sugar plummeted and I became extremely hypoglycemic. I attribute this to my muscles maybe being more insulin sensitive than usual and sucking up any glucose it could find from the bloodstream. I've never had that happen before in any of my training stunts.
awaiting assimilation
lace 'em up!
Could it be they have a strong training system... that includes Tabata's research? I know from a little experience that Tabata training alone won't increase your endurance, only more running. Also it does nothing for your ligaments and soft tissue as only more running can get that ready for longer distance racing. What it does do is pack a whallop of a punch on your cardiovascular system. You breath really hard and your heart pumps really fast really quickly. It can also cause an extreme burning sensation in the muscles involved in the running act: quads, glutes, and hamstrings. It can also boost your metabolism with the effect lasting to the next day. I once did two Tabata's about 15 minutes apart, because I'm crazy. I ran 8 sessions of 20sec/10sec at 12% incline running at 8mph. I was totally spent afterwards. The next morning I had my usual breakfast and my blood sugar plummeted and I became extremely hypoglycemic. I attribute this to my muscles maybe being more insulin sensitive than usual and sucking up any glucose it could find from the bloodstream. I've never had that happen before in any of my training stunts. Jeff
when you did the sessions, did you just keep the TM running and step off to the side for the 10 second breaks, then carefully step back on for the hard 20 second portions?
that's a good question. I don't even know how you could do it though. I can't imagine getting off a TM at high speed.
If I do strides or 200 meter sprints on a TM I find it easiest to end my regular workout and then enter 1 minute for a new workout, then increase the speed to where I want to be. Over then next 5 seconds the TM speeds up nicely and at the end of the new "workout" of 60 seconds it automatically decelerates to a "cool down" pace. Because it is damn hard to reach out and hold down the button to slow the pace... and it takes time for the pace to slow. My way is tedious button pushing but it beats frantically jabbing your arm out and trying to slow down the machine before you die.
2012 goal = 4:59 for 1,500 meters. (before then just get healthy)
Japanese woman just finished 5th in 500m today. As some of you might know; Japanese won silver and bronze medals last night in 500m. Japan is, I don't know why, one of the strongest countries when it comes to speed skating. You go check a kind of "athletes" who actually utilize this Tabata method and check what kind of background, athletically I mean, they have; and consider using it yourself or not. What annoys me is those who promote this kind of workout to the beginners or someone who has just started the activity called "jogging" simply because soch-and-such RESEARCH says so has NO idea what they're talking about. I don't give a damn who says that this kind of, what, 8 minutes a day of intense workout is better in increasing VO2Max or whatever the BS they might say. That's nothing more than that, just BS. If you have very low condition to begin with, this might be the surest way to get injured. There's no short-cut to fitness. If you think sprinting your guts out for 5 or 6 or 7 minutes would be better for you than an hour's easy running, good luck.
This being a message forum it is hard to judge fact from opinions, and I, unfortunately, don't know you well enough. You seem to make the assertion that all this is crap. Do you have life knowledge / life experience / studies to back that up, or is it just common sense. If it is common sense I can respect you opinion, but frankly common sense is frequently wrong. For a good example of this see "If you want to run a faster 5k log a whole lot of slow miles" or any of the other training ideas that seem counter intuitive at first.
Treadmill is constantly running, but you jump on and jump off not carefully, but with force.
Jeff
Do you have life knowledge / life experience / studies
oh boy.
Yep.
Crap, did I sound anything other than polite? It was intended to be nothing more than an honest and genuine question. I'm saying "Hey, I don't know you how do you know the things you know?"
I wasn't commenting on your politeness. Not a problem. I was agreeing with Doug.
(FYI, Nobby is one, if not THE, most knowledgeable and experienced persons on RA.) MTA: and what mikeymike said, who beat me to the post.
Nobby is a former professional coach of the Hitachi racing team in Japan, where he coached national class runners, and founder of the Lydiard Foundation. So he's got some knowledge / life experience for sure and maybe some studies too, who knows.
Ahhhh, well good, I was planning on calling up Sean Payton later and asking him what his credentials were to talk about football ...............I figured that way I could look like an ass twice in one day.
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