High intensity or low intensity cardio ?



  • Hi all,

    Have read a great deal of your training logs on here while occasionally throwing my two cents in and thought I'd ask a bit of advice regarding cardio. I'm currently working through a 3 day a week weight program given to me by Red Beard and alternating it with cardio. Basically I'm 102-103kg at the moment ( at 1.90m ) and thinking hard about making a rugby comeback next year with a few mates. All of us are 31-32 and have all done weights semi regularly lately.  While the strength is definitely on the increase thanks to RB's sage advice I'd also like to drop about 5kg give or take. I've read conflicting info on the net regarding the different types of cardio and personally much prefer the idea of going hard out for 15-20 minutes rather than run on the treadmill for 45-60 minutes or whatever. I think age is catching up with me a tiny bit regarding shifting a bit of the dead weight which vanishes a lot easier at 20 odd, cutting out booze COMPLETELY during the week will help of course but which of these cardio types do you guys suggest ? I'll be looking at doing it two ( hopefully three !! ) times a week....



  • Are you a back MN5? I thought you'd want to put on weight at your height, or keep it constant?

    I used to do 40 mins at a leisurely pace on my stationary bike while watching a tv show on DVD. Got down from 105 to mid 90s in about 8 weeks. Obviously changed the diet as well. Unfortunately I didn't keep the regime up and am now back around 102kg.

    The tv show was the key for me, I was watching the West Wing and got really into so looked forward to the bike, slumped when I'd finished all 6 series and didn't get into prison break.



  • [quote name='Nepia']
    Are you a back MN5? I thought you'd want to put on weight at your height, or keep it constant?

    I used to do 40 mins at a leisurely pace on my stationary bike while watching a tv show on DVD. Got down from 105 to mid 90s in about 8 weeks. Obviously changed the diet as well. Unfortunately I didn't keep the regime up and am now back around 102kg.

    The tv show was the key for me, I was watching the West Wing and got really into so looked forward to the bike, slumped when I'd finished all 6 series and didn't get into prison break.
    [/quote]

    Ideally I'll be a midfielder, however I am worried that at my height they will try and put me at blindside/lock ( not many 2.00 metre giants in the social grades ) which I'm not too keen on. I did inherit one of those huge treadmills which takes up half the living room so may try and persuade the wife to let me use it while she watches shithead street !  😁



  • [quote name='MN5']
    [quote name='Nepia']
    Are you a back MN5? I thought you'd want to put on weight at your height, or keep it constant?

    I used to do 40 mins at a leisurely pace on my stationary bike while watching a tv show on DVD. Got down from 105 to mid 90s in about 8 weeks. Obviously changed the diet as well. Unfortunately I didn't keep the regime up and am now back around 102kg.

    The tv show was the key for me, I was watching the West Wing and got really into so looked forward to the bike, slumped when I'd finished all 6 series and didn't get into prison break.
    [/quote]

    Ideally I'll be a midfielder, however I am worried that at my height they will try and put me at blindside/lock ( not many 2.00 metre giants in the social grades ) which I'm not too keen on. I did inherit one of those huge treadmills which takes up half the living room so may try and persuade the wife to let me use it while she watches shithead street !  😁
    [/quote]

    Man our builds got muddled up in the post I think - you're a midfielder in a loose forwards body and I'm a loose forward in a paler Pita Alatini's body!



  • [quote name='Nepia']
    [quote name='MN5']
    [quote name='Nepia']
    Are you a back MN5? I thought you'd want to put on weight at your height, or keep it constant?

    I used to do 40 mins at a leisurely pace on my stationary bike while watching a tv show on DVD. Got down from 105 to mid 90s in about 8 weeks. Obviously changed the diet as well. Unfortunately I didn't keep the regime up and am now back around 102kg.

    The tv show was the key for me, I was watching the West Wing and got really into so looked forward to the bike, slumped when I'd finished all 6 series and didn't get into prison break.
    [/quote]

    Ideally I'll be a midfielder, however I am worried that at my height they will try and put me at blindside/lock ( not many 2.00 metre giants in the social grades ) which I'm not too keen on. I did inherit one of those huge treadmills which takes up half the living room so may try and persuade the wife to let me use it while she watches shithead street !  😁
    [/quote]

    Man our builds got muddled up in the post I think - you're a midfielder in a loose forwards body and I'm a loose forward in a paler Pita Alatini's body!
    [/quote]

    Well the height may well be actually 1.89, I did stretch as much as I could when I last got measured !!



  • I reckon you'd enjoy your rugby more at lock or blindside.  Ceratinly be involved more, and if you're fit enough, you'll get around and be running with the ball plenty.  Perhaps even more than you would at centre, as ifg you are with a social type grade, the ball might have trouble getting there!!



  • [quote name='BartMan']
    I reckon you'd enjoy your rugby more at lock or blindside.  Ceratinly be involved more, and if you're fit enough, you'll get around and be running with the ball plenty.  Perhaps even more than you would at centre, as ifg you are with a social type grade, [b]the ball might have trouble getting there!![/b][/quote]

    Very true, I was a winger for a season and found that out the hard way !! every social grade centre thinks they can crash it up like Nonu don't they ? who needs the rest of the backs !



  • i do both high and low as both give you different benefits

    when i do low, i jog at 10km for an hour
    when high, i might do sprints or intervals on the rower
    on the rower, i'll do something like 100m bursts with a 30 seconds break
    or 500m at full tit with a 2 minute break

    personally, i find the rower v enjoyable for high intensity cardio but i hate it for low. go figure.

    if im feeling like i still have energy to spare after a session, i'll usually jump on a bike and cycle as hard as i can for as long as i can.



  • [quote name='phoenetia']
    i do both high and low as both give you different benefits

    when i do low, i jog at 10km for an hour
    when high, i might do sprints or intervals on the rower
    on the rower, i'll do something like 100m bursts with a 30 seconds break
    or 500m at full tit with a 2 minute break

    personally, i find the rower v enjoyable for high intensity cardio but i hate it for low. go figure.

    if im feeling like i still have energy to spare after a session, i'll usually jump on a bike and cycle as hard as i can for as long as i can.

    [/quote]

    High intensity enables you to preserve muscle mass more easily doesn't it ? gotta keep the guns for summer after all.... :happy:



  • I prefer high intensity to low intensity cardio. I do both, alternating between 100m sprints and burpees in one workout, to 6 mile jogs in another. What I've found is that the high intensity interval training provides the best base of overall aerobic fitness. Jogging long distances has become much easier as a result of interval training. I do both just to be more well-rounded, but if I had to choose between them, interval training is far more efficient and yields better overall results.



  • [quote name='davidav']
    I prefer high intensity to low intensity cardio. I do both, alternating between 100m sprints and burpees in one workout, to 6 mile jogs in another. What I've found is that the high intensity interval training provides the best base of overall aerobic fitness. Jogging long distances has become much easier as a result of interval training. I do both just to be more well-rounded, but if I had to choose between them, interval training is far more efficient and yields better overall results.
    [/quote]

    Definitely. I tried that Tabata stuff you recommended a while back and the first couple of 20 second lots are fine, after that it gets REALLY tough and you sweat bucket loads after 4 minutes or whatever it is.....that certainly appeals to me more than an hour on the treadmill ( although may do a we bit for variety as you suggested )



  • [quote name='MN5']
    [quote name='davidav']
    I prefer high intensity to low intensity cardio. I do both, alternating between 100m sprints and burpees in one workout, to 6 mile jogs in another. What I've found is that the high intensity interval training provides the best base of overall aerobic fitness. Jogging long distances has become much easier as a result of interval training. I do both just to be more well-rounded, but if I had to choose between them, interval training is far more efficient and yields better overall results.
    [/quote]

    Definitely. I tried that Tabata stuff you recommended a while back and the first couple of 20 second lots are fine, after that it gets REALLY tough and you sweat bucket loads after 4 minutes or whatever it is.....that certainly appeals to me more than an hour on the treadmill ( although may do a we bit for variety as you suggested )
    [/quote]

    I'm glad you tried the Tabata intervals. They are not for the faint of heart. And they are definitely at a totally different level than a leisurely 5 mile run. The only athletes that I know of who do Tabata intervals on a regular basis are boxers and MMA fighters, because it is truly extreme conditioning. It is the best preparation for the intensity of a 3 minute round. In addition to burpees, which I think is the hardest exercise you can use with Tabatas, you can do them on a heavy punching bag as well, punching at maximum intensity for 20 secs, followed by 20 secs of rest.

    You're right--a full Tabata cycle is only 4 minutes of work. It is amazing how hard, and how efficient they are. It takes real commitment to stick with them and do them on a regular basis. They aren't pleasant.



  • [quote name='davidav']
    [quote name='MN5']
    [quote name='davidav']
    I prefer high intensity to low intensity cardio. I do both, alternating between 100m sprints and burpees in one workout, to 6 mile jogs in another. What I've found is that the high intensity interval training provides the best base of overall aerobic fitness. Jogging long distances has become much easier as a result of interval training. I do both just to be more well-rounded, but if I had to choose between them, interval training is far more efficient and yields better overall results.
    [/quote]

    Definitely. I tried that Tabata stuff you recommended a while back and the first couple of 20 second lots are fine, after that it gets REALLY tough and you sweat bucket loads after 4 minutes or whatever it is.....that certainly appeals to me more than an hour on the treadmill ( although may do a we bit for variety as you suggested )
    [/quote]

    I'm glad you tried the Tabata intervals. They are not for the faint of heart. And they are definitely at a totally different level than a leisurely 5 mile run. The only athletes that I know of who do Tabata intervals on a regular basis are boxers and MMA fighters, because it is truly extreme conditioning. It is the best preparation for the intensity of a 3 minute round. In addition to burpees, which I think is the hardest exercise you can use with Tabatas, you can do them on a [b]heavy punching bag as well[/b], punching at maximum intensity for 20 secs, followed by 20 secs of rest.

    You're right--a full Tabata cycle is only 4 minutes of work. It is amazing how hard, and how efficient they are. It takes real commitment to stick with them and do them on a regular basis. They aren't pleasant.
    [/quote]

    That sounds like an option, I have a heavy bag in the garage which doesn't get used nearly enough !

    just the other night I did step ups with them on the stairs, that was tiring enough at maximum intensity !



  • [quote name='davidav']
    [quote name='MN5']
    [quote name='davidav']
    I prefer high intensity to low intensity cardio. I do both, alternating between 100m sprints and burpees in one workout, to 6 mile jogs in another. What I've found is that the high intensity interval training provides the best base of overall aerobic fitness. Jogging long distances has become much easier as a result of interval training. I do both just to be more well-rounded, but if I had to choose between them, interval training is far more efficient and yields better overall results.
    [/quote]

    Definitely. I tried that Tabata stuff you recommended a while back and the first couple of 20 second lots are fine, after that it gets REALLY tough and you sweat bucket loads after 4 minutes or whatever it is.....that certainly appeals to me more than an hour on the treadmill ( although may do a we bit for variety as you suggested )
    [/quote]

    I'm glad you tried the Tabata intervals. They are not for the faint of heart. And they are definitely at a totally different level than a leisurely 5 mile run. The only athletes that I know of who do Tabata intervals on a regular basis are boxers and MMA fighters, because it is truly extreme conditioning. It is the best preparation for the intensity of a 3 minute round. In addition to burpees, which I think is the hardest exercise you can use with Tabatas, you can do them on a heavy punching bag as well, punching at maximum intensity for 20 secs, followed by 20 secs of rest.

    You're right--a full Tabata cycle is only 4 minutes of work. It is amazing how hard, and how efficient they are. It takes real commitment to stick with them and do them on a regular basis. They aren't pleasant.
    [/quote]

    David - Can you do the Tabata type cycle on a bike - or is it really a running thing?
    Been doing a lot of biking (well a lot for me!) lately to lose some weight. It's working - but am interested in mixing it up - to keep the enthusiasm.



  • I have only done Tabata on a bike and it is awesome mate!!!Â



  • [quote name='Hooroo']
    I have only done Tabata on a bike and it is awesome mate!!! 
    [/quote]

    I think I may pop down to the park tomorrow morning and bust out a few sprints, sounds good !



  • [quote name='Hooroo']
    I have only done Tabata on a bike and it is awesome mate!!! 
    [/quote]

    stationery bike - or one out in the real world?
    So what's the scoop. What would you recommend.

    I've got a pretty good recumbant bike at home. It's got a bunch of different programs. The weight loss one, aims for you to keep your heartbeat steady (below what it would be if you're doing cardio) and it's seems good so far for losing weight.

    But looking for variety.



  • [quote name='LAKiwi']
    [quote name='Hooroo']
    I have only done Tabata on a bike and it is awesome mate!!! 
    [/quote]

    stationery bike - or one out in the real world?
    So what's the scoop. What would you recommend.

    I've got a pretty good recumbant bike at home. It's got a bunch of different programs. The weight loss one, aims for you to keep your heartbeat steady (below what it would be if you're doing cardio) and it's seems good so far for losing weight.

    But looking for variety.
    [/quote]

    I'm a recent new father so definitely prefer to go hard out over a short period of time rather than the long winded approach. It just doesn't fit into my lifestyle and I don't care what Damien and Leanne say on downsize me, its often really hard to find heaps of time to exercise. Once work is finished ideally I'll shoot out to the garage for weights/punching bag or whatever so I have more time with the boy before he goes to bed. In the weekends the wife and I have committed to at least one long walk up Mt Vic, round the bays or whatever so dependant on intensity that may provide a bit of a cardio workout ( assuming I am doing most of the pram pushing !  😁 )

    From what I understand Tabata can be incorporated into almost any kind of high intensity movement, davidav is that true ?



  • [quote name='LAKiwi']
    [quote name='Hooroo']
    I have only done Tabata on a bike and it is awesome mate!!! 
    [/quote]

    stationery bike - or one out in the real world?
    So what's the scoop. What would you recommend.

    I've got a pretty good recumbant bike at home. It's got a bunch of different programs. The weight loss one, aims for you to keep your heartbeat steady (below what it would be if you're doing cardio) and it's seems good so far for losing weight.

    But looking for variety.
    [/quote]

    Both mate.

    MN5, You're right, it can essentially be used for any type of high intensity movement.

    The key is to get your self a watch that can do two different alarms at set periods as it's just too painful to rely on keeping an eye on the time.  My watch has a bell that reminds me of GO GO GO GO GOOOOOO! and then a quiter beep, that is like "ok, you can relax a little"



  • [quote name='Hooroo']
    [quote name='LAKiwi']
    [quote name='Hooroo']
    I have only done Tabata on a bike and it is awesome mate!!! 
    [/quote]

    stationery bike - or one out in the real world?
    So what's the scoop. What would you recommend.

    I've got a pretty good recumbant bike at home. It's got a bunch of different programs. The weight loss one, aims for you to keep your heartbeat steady (below what it would be if you're doing cardio) and it's seems good so far for losing weight.

    But looking for variety.
    [/quote]

    Both mate.

    MN5, You're right, it can essentially be used for any type of high intensity movement.

    The key is to get your self a watch that can do two different alarms at set periods as it's just too painful to rely on keeping an eye on the time.  My watch has a bell that reminds me of GO GO GO GO GOOOOOO! and then a quiter beep, that is like "ok, you can relax a little"
    [/quote]

    Got one of those - it does interval timers, so can set a bunch of intervals on it.
    So what's the intervals I should set then?
    Equal intervals - and do one hard out, then one slow, and repeat?
    And how big should the intervals be?



  • Mine was 8 sets of 20-30seconds (depending on fitness but choose one exact time) hard out and ten seconds break and then after 8 times you get a minutes rest.

    Do that complete set twice to begin with and then 3 times once a bit fitter and then 4 times when fitter still.  But you have to give it absolutely everything for your time set and then really button off for the 10 seconds.

    I saw stars ALOT when first starting it!!!  Nearly passed out once when the trainer was pughing me!! Loved it!!  It meant I was training as hard as I could



  • [quote name='Hooroo']
    Mine was 8 sets of 20-30seconds (depending on fitness but choose one exact time) hard out and ten seconds break and then after 8 times you get a minutes rest.

    Do that complete set twice to begin with and then 3 times once a bit fitter and then 4 times when fitter still.  But you have to give it absolutely everything for your time set and then really button off for the 10 seconds.

    I saw stars ALOT when first starting it!!!  Nearly passed out once when the trainer was pughing me!! Loved it!!  It meant I was training as hard as I could
    [/quote]

    Thanks - and you were using that for cardio work? or weight loss work?



  • [quote name='LAKiwi']
    [quote name='Hooroo']
    Mine was 8 sets of 20-30seconds (depending on fitness but choose one exact time) hard out and ten seconds break and then after 8 times you get a minutes rest.

    Do that complete set twice to begin with and then 3 times once a bit fitter and then 4 times when fitter still.  But you have to give it absolutely everything for your time set and then really button off for the 10 seconds.

    I saw stars ALOT when first starting it!!!  Nearly passed out once when the trainer was pughing me!! Loved it!!  It meant I was training as hard as I could
    [/quote]

    Thanks - and you were using that for cardio work? or weight loss work?
    [/quote]

    The Tabata stuff ( 20 seconds hardout, 10 seconds rest ) seems to be working pretty well for me so far. I recommend those intervals and use the stopwatch on my good old Sanyo 7050 for this. Awesome at the end when your lungs ache and like Hooroo I sometimes see stars. I've just started doing these monday, wednesday and friday mornings, essentially stepping up and down the stairs as quick as I can. I am NOT a morning person but doing this wakes me up bloody well as long as I have 3-5 minutes to lay motionless on the couch before having a shower, jumping in the suit, grabbing a piece of toast and heading to work.



  • [quote name='LAKiwi']
    [quote name='Hooroo']
    Mine was 8 sets of 20-30seconds (depending on fitness but choose one exact time) hard out and ten seconds break and then after 8 times you get a minutes rest.

    Do that complete set twice to begin with and then 3 times once a bit fitter and then 4 times when fitter still.  But you have to give it absolutely everything for your time set and then really button off for the 10 seconds.

    I saw stars ALOT when first starting it!!!  Nearly passed out once when the trainer was pughing me!! Loved it!!  It meant I was training as hard as I could
    [/quote]

    Thanks - and you were using that for cardio work? or weight loss work?
    [/quote]

    Both!!  My trainer had converted it into cans of beer I was allowed on the weekend and it was a lot of training for a little beer



  • [quote name='Hooroo']
    [quote name='LAKiwi']
    [quote name='Hooroo']
    Mine was 8 sets of 20-30seconds (depending on fitness but choose one exact time) hard out and ten seconds break and then after 8 times you get a minutes rest.

    Do that complete set twice to begin with and then 3 times once a bit fitter and then 4 times when fitter still.  But you have to give it absolutely everything for your time set and then really button off for the 10 seconds.

    I saw stars ALOT when first starting it!!!  Nearly passed out once when the trainer was pughing me!! Loved it!!  It meant I was training as hard as I could
    [/quote]

    Thanks - and you were using that for cardio work? or weight loss work?
    [/quote]

    Both!!  My trainer had converted it into cans of beer I was allowed on the weekend and it was a lot of training for a little beer
    [/quote]

    So how much work do you need to do to get x amounts of beer ? I'm saying this cos I have an extremely boozy lunch this friday which will go well into the night.....



  • [quote name='MN5']
    [quote name='Hooroo']
    [quote name='LAKiwi']
    [quote name='Hooroo']
    Mine was 8 sets of 20-30seconds (depending on fitness but choose one exact time) hard out and ten seconds break and then after 8 times you get a minutes rest.

    Do that complete set twice to begin with and then 3 times once a bit fitter and then 4 times when fitter still.  But you have to give it absolutely everything for your time set and then really button off for the 10 seconds.

    I saw stars ALOT when first starting it!!!  Nearly passed out once when the trainer was pughing me!! Loved it!!  It meant I was training as hard as I could
    [/quote]

    Thanks - and you were using that for cardio work? or weight loss work?
    [/quote]

    Both!!  My trainer had converted it into cans of beer I was allowed on the weekend and it was a lot of training for a little beer
    [/quote]

    So how much work do you need to do to get x amounts of beer ? I'm saying this cos I have an extremely boozy lunch this friday which will go well into the night.....
    [/quote]

    I honestly can't remember.  I think one set of 8 was a Pint... I think.  What I do remember is that I thought that drinking really isn't worth all this work I have to do to counter it



  • one of the exercise bikes that we originally looked at buying had the interval program on it. Didn't end up getting that bike - but it looked interesting - and the write up was good on it.

    Will have to try it out.



  • [quote name='Hooroo']
    [quote name='MN5']
    [quote name='Hooroo']
    [quote name='LAKiwi']
    [quote name='Hooroo']
    Mine was 8 sets of 20-30seconds (depending on fitness but choose one exact time) hard out and ten seconds break and then after 8 times you get a minutes rest.

    Do that complete set twice to begin with and then 3 times once a bit fitter and then 4 times when fitter still.  But you have to give it absolutely everything for your time set and then really button off for the 10 seconds.

    I saw stars ALOT when first starting it!!!  Nearly passed out once when the trainer was pughing me!! Loved it!!  It meant I was training as hard as I could
    [/quote]

    Thanks - and you were using that for cardio work? or weight loss work?
    [/quote]

    Both!!  My trainer had converted it into cans of beer I was allowed on the weekend and it was a lot of training for a little beer
    [/quote]

    So how much work do you need to do to get x amounts of beer ? I'm saying this cos I have an extremely boozy lunch this friday which will go well into the night.....
    [/quote]

    I honestly can't remember.  I think one set of 8 was a Pint... I think.  What I do remember is that I thought that drinking really isn't worth all this work I have to do to counter it
    [/quote]

    So based on how much I intend to drink on friday I'm fucked ?!?!  😢 bugger.....



  • [quote name='LAKiwi']
    [quote name='davidav']
    [quote name='MN5']
    [quote name='davidav']
    I prefer high intensity to low intensity cardio. I do both, alternating between 100m sprints and burpees in one workout, to 6 mile jogs in another. What I've found is that the high intensity interval training provides the best base of overall aerobic fitness. Jogging long distances has become much easier as a result of interval training. I do both just to be more well-rounded, but if I had to choose between them, interval training is far more efficient and yields better overall results.
    [/quote]

    Definitely. I tried that Tabata stuff you recommended a while back and the first couple of 20 second lots are fine, after that it gets REALLY tough and you sweat bucket loads after 4 minutes or whatever it is.....that certainly appeals to me more than an hour on the treadmill ( although may do a we bit for variety as you suggested )
    [/quote]

    I'm glad you tried the Tabata intervals. They are not for the faint of heart. And they are definitely at a totally different level than a leisurely 5 mile run. The only athletes that I know of who do Tabata intervals on a regular basis are boxers and MMA fighters, because it is truly extreme conditioning. It is the best preparation for the intensity of a 3 minute round. In addition to burpees, which I think is the hardest exercise you can use with Tabatas, you can do them on a heavy punching bag as well, punching at maximum intensity for 20 secs, followed by 20 secs of rest.

    You're right--a full Tabata cycle is only 4 minutes of work. It is amazing how hard, and how efficient they are. It takes real commitment to stick with them and do them on a regular basis. They aren't pleasant.
    [/quote]

    David - Can you do the Tabata type cycle on a bike - or is it really a running thing?
    Been doing a lot of biking (well a lot for me!) lately to lose some weight. It's working - but am interested in mixing it up - to keep the enthusiasm.
    [/quote]

    You can do Tabata intervals with anything. Best is any complex exercise, that is any exercise that uses large muscle groups. Exercise bike, sprints, heavy bag, burpees, star jumps--these are all good Tabata exercises.

    And just to be clear about the protocol used in the Japanese study (by Tabata, which found that these intervals improved CV fitness, fat loss and VO2 max better than distance running), it is as simple as it gets:

    20 seconds exercise at maximum speed and intensity, followed by
    10 seconds rest

    Repeat for 8 sets.

    That is a grand total of 4 minutes of exercise. And it is harder than any 2 hour gym workout, or six mile run that I've ever done.



  • As far as a good timer for Tabata's, you  can use a stopwatch. I've found a really good digital multi-timer made specifically for interval training. It's called the Gym Boss. What's good about it is that you can set it to beep automatically at 2 intervals, so 20 seconds on and 10 seconds off--and it will keep going until you stop it.

    I think they make watches that can do the same thing.



  • [quote name='davidav']
    [quote name='LAKiwi']
    [quote name='davidav']
    [quote name='MN5']
    [quote name='davidav']
    I prefer high intensity to low intensity cardio. I do both, alternating between 100m sprints and burpees in one workout, to 6 mile jogs in another. What I've found is that the high intensity interval training provides the best base of overall aerobic fitness. Jogging long distances has become much easier as a result of interval training. I do both just to be more well-rounded, but if I had to choose between them, interval training is far more efficient and yields better overall results.
    [/quote]

    Definitely. I tried that Tabata stuff you recommended a while back and the first couple of 20 second lots are fine, after that it gets REALLY tough and you sweat bucket loads after 4 minutes or whatever it is.....that certainly appeals to me more than an hour on the treadmill ( although may do a we bit for variety as you suggested )
    [/quote]

    I'm glad you tried the Tabata intervals. They are not for the faint of heart. And they are definitely at a totally different level than a leisurely 5 mile run. The only athletes that I know of who do Tabata intervals on a regular basis are boxers and MMA fighters, because it is truly extreme conditioning. It is the best preparation for the intensity of a 3 minute round. In addition to burpees, which I think is the hardest exercise you can use with Tabatas, you can do them on a heavy punching bag as well, punching at maximum intensity for 20 secs, followed by 20 secs of rest.

    You're right--a full Tabata cycle is only 4 minutes of work. It is amazing how hard, and how efficient they are. It takes real commitment to stick with them and do them on a regular basis. They aren't pleasant.
    [/quote]

    David - Can you do the Tabata type cycle on a bike - or is it really a running thing?
    Been doing a lot of biking (well a lot for me!) lately to lose some weight. It's working - but am interested in mixing it up - to keep the enthusiasm.
    [/quote]

    You can do Tabata intervals with anything. Best is any complex exercise, that is any exercise that uses large muscle groups. Exercise bike, sprints, heavy bag, burpees, star jumps--these are all good Tabata exercises.

    And just to be clear about the protocol used in the Japanese study (by Tabata, which found that these intervals improved CV fitness, fat loss and [b]VO2 max better than distance running[/b]), it is as simple as it gets:

    20 seconds exercise at maximum speed and intensity, followed by
    10 seconds rest

    Repeat for 8 sets.

    That is a grand total of 4 minutes of exercise. And it is harder than any 2 hour gym workout, or six mile run that I've ever done.

    [/quote]

    You're not wrong, I walk up home for lunch just about every day, only 15 minutes but it is a fairly steep hill (of course it is, I live in wellington  ) and once at the top I notice I am barely breathing heavily at all, don't get me wrong its not like I was collapsing in exhaustion but its certainly gotten much easier !



  • Here's a really good, short article I found on Tabata intervals. It gives an overview of the actual research findings on this protocol, and also provides suggested exercises. My favorite exercise for these (and the hardest that I've found), is burpees. But you can do them with pretty much any exercise that involves large muscle groups.

    Enjoy:

    [url="http://ezinearticles.com/?Tabata-Anything---Four-Minutes-of-Pain-to-Gain&id=348486"]http://ezinearticles.com/?Tabata-Anythi ... &id=348486[/url]



  • [quote name='davidav']
    Here's a really good, short article I found on Tabata intervals. It gives an overview of the actual research findings on this protocol, and also provides suggested exercises. My favorite exercise for these (and the hardest that I've found), is [b]burpees[/b]. But you can do them with pretty much any exercise that involves large muscle groups.

    Enjoy:

    [url="http://ezinearticles.com/?Tabata-Anything---Four-Minutes-of-Pain-to-Gain&id=348486"]http://ezinearticles.com/?Tabata-Anythi ... &id=348486[/url]
    [/quote]

    Right will do those tomorrow morning before I shower and have brekky. If I survive I'll let you know how I went !  😁



  • [quote name='MN5'][quote name='LAKiwi']
    [quote name='Hooroo']
    I have only done Tabata on a bike and it is awesome mate!!! 
    [/quote]

    stationery bike - or one out in the real world?
    So what's the scoop. What would you recommend.

    I've got a pretty good recumbant bike at home. It's got a bunch of different programs. The weight loss one, aims for you to keep your heartbeat steady (below what it would be if you're doing cardio) and it's seems good so far for losing weight.

    But looking for variety.
    [/quote]

    I'm a recent new father so definitely prefer to go hard out over a short period of time rather than the long winded approach. It just doesn't fit into my lifestyle and I don't care what Damien and Leanne say on downsize me, its often really hard to find heaps of time to exercise. Once work is finished ideally I'll shoot out to the garage for weights/punching bag or whatever so I have more time with the boy before he goes to bed. In the weekends the wife and I have committed to at least one long walk up Mt Vic, round the bays or whatever so dependant on intensity that may provide a bit of a cardio workout ( assuming I am doing most of the pram pushing !  😁 )

    [b]From what I understand Tabata can be incorporated into almost any kind of high intensity movement, davidav is that true ?[/b][/quote]

    That is definitely true. My advice is to do them with complex movements that use more than one muscle group. Burpees, sprints, jumping rope, star jumps, squats, press ups, cycling, heavy punching bag--these are all exercises that use large muscle groups and therefore really lend themselves well to high intensity protocols.

    The main objective is to complete 8 sets of 20 seconds on, 10 seconds off, at maximum speed. The harder the exercise, the better it is for improving your fitness. I have yet to do 8 perfect sets in good form. It's damn hard work.


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