Doctor Says 20-Second Workout Can Make You Slimmer and Healthier
- Thread starter Steve Williams
- Start date
Compared to a totally sedentary lifestyle? Yeah.
But that headline is just a tad misleading. It isn't only 20 seconds. It's a series of intense 20 second workouts with a 10 second break in between. Also known as high-intensive interval training and it is not new.
http://en.wikipedia.org/wiki/High-intensity_interval_training
I have a Tabata timer - this is the 4 minute work out. 8 20 second workouts, 10 second rests in between - and it really does get the blood running if you do this in the mornings.
Studies do show though, that for best effect, HIT should be done in conjunction with your regular exercise - walking / running.
*Edit* Oh believe me, by the time you get to the 6th, you NEED the 10 second rest.
But that headline is just a tad misleading. It isn't only 20 seconds. It's a series of intense 20 second workouts with a 10 second break in between. Also known as high-intensive interval training and it is not new.
http://en.wikipedia.org/wiki/High-intensity_interval_training
I have a Tabata timer - this is the 4 minute work out. 8 20 second workouts, 10 second rests in between - and it really does get the blood running if you do this in the mornings.
Studies do show though, that for best effect, HIT should be done in conjunction with your regular exercise - walking / running.
*Edit* Oh believe me, by the time you get to the 6th, you NEED the 10 second rest.
The Tabata protocol was developed for Japanese speed skaters. For it to be truly effective, the work intervals must be conducted at a very high level of exertion as measured via VO2. This is not a good routine for a sedentary beginner to "magically transform" their body. Caution is advised. I'm sure Myles will have some informational comments too.
Carol is right about the apparent innocence of this routine.
Lee
Carol is right about the apparent innocence of this routine
.Lee
Carol is right about the apparent innocence of this routine
Lee
Been there, done that, used the Ben Gay (or Tiger Balm and limped around for two days...)!
Fartlek running is a non-specific interval program that allows for individually-chosen sections of higher workload and/or variable duration. While it will provide some of the benefits common to interval training, the wide variety of workouts possible places fartlek work into a different category than the strictly-programmed work/duration scheme of Tabatas.
Interestingly, the Crossfit community uses the term "Tabata" for a workout that has the same time parameters, but carries different intensity planning. They attempt to score a maximum number of repetitions for the total of all 8 20-second intervals, meaning that they attempt to keep a maximal, repeatable number of reps on all sets. The "real" Tabata protocol involves a severe lactic acid staircase, where performing at the same intensity in the last few sets is impossible. If one can perform as well in the last few sets, then the earlier ones were not performed at the proper intensity.
Lee
Interestingly, the Crossfit community uses the term "Tabata" for a workout that has the same time parameters, but carries different intensity planning. They attempt to score a maximum number of repetitions for the total of all 8 20-second intervals, meaning that they attempt to keep a maximal, repeatable number of reps on all sets. The "real" Tabata protocol involves a severe lactic acid staircase, where performing at the same intensity in the last few sets is impossible. If one can perform as well in the last few sets, then the earlier ones were not performed at the proper intensity.
Lee
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