I’ve been doing 'em 1-2x weekly on an erg (rowing machine) for a few years.
Yeah, they’re fun.
They’re especially fun when you can convince someone else they’re fun ;-)[/quote]
For the record. You can do things with a Tabata “influence,” but unless you’re doing Front Squats or whatever that other exercise is (like a push press or something, IDK,) then it’s not actually Tabata.[/quote]
You’re aware that the original protocol was based on exercise bikes, and used by speed-skaters?
Any whole-body / large muscle movement works. Erging counts, bikes, front squats, burpbees, etc.
The key is heartrate elevation and hitting VO2 Max. Not the specific movement or resistance used.
i dunno man, i guess i could give both a shot. whenever we would do PT with the recruiters we would do something similar to Tabata. 60 seconds of work (pushups, sidestraddle hops, airsquats, box jumps, and other stuff) with 10 seconds of rest for 6 or 8 rounds. just didnt compare to doing front squats even though the work was longer. maybe it has to do with the resistance used making it just a hard ass workout rather then just bodyweight?[/quote]
That’s an interval, but it’s not Tabata protocol.
There was some follow-up where the original researcher (Dr. Tabata) tested other interval protocols for their training effect.
First: note that as with any training protocol, “best” automatically implies “for what”, and in the case of Tabata, the goal is increasing VO2 (maximum aerobic potential) in the trainee.
Varying the interval timing / workfactors from the 20/10 to other values reduces the VO2 max increase. The mechanism seems to be lactate production / oxygen debt, followed by a very brief recovery period. You can do other interval periods, and they may have their own training benefits, but if you’re looking for a VO2 max benfit, toss in a 1-2x weekly Tabata set.
The whole matter of interval length and workfactor ratios (work to recovery) is something I’ve tried to research from time to time but there’s surprisingly little written on the subject at least in lay accessible sources. The research on the strength training side (sets, reps, rest, training protocols) is much more accessible and advanced, from what I can tell. Hrm… Wikipedia’s actually got a good summary and compendium of references: http://en.wikipedia.org/wiki/High-intensity_interval_training