High intensity or low intensity cardio ?
-
[quote name='davidav']<br />
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.<br />
[/quote]<br />
<br />
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']<br />
[quote name='davidav']<br />
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.<br />
[/quote]<br />
<br />
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 ) <br />
[/quote]<br />
<br />
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.<br />
<br />
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']<br />
[quote name='MN5']<br />
[quote name='davidav']<br />
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.<br />
[/quote]<br />
<br />
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 ) <br />
[/quote]<br />
<br />
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.<br />
<br />
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.<br />
[/quote]<br />
<br />
That sounds like an option, I have a heavy bag in the garage which doesn't get used nearly enough ! <br />
<br />
just the other night I did step ups with them on the stairs, that was tiring enough at maximum intensity ! -
[quote name='davidav']<br />
[quote name='MN5']<br />
[quote name='davidav']<br />
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.<br />
[/quote]<br />
<br />
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 ) <br />
[/quote]<br />
<br />
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.<br />
<br />
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.<br />
[/quote]<br />
<br />
David - Can you do the Tabata type cycle on a bike - or is it really a running thing?<br />
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 name='Hooroo']<br />
I have only done Tabata on a bike and it is awesome mate!!! <br />
[/quote]<br />
<br />
stationery bike - or one out in the real world?<br />
So what's the scoop. What would you recommend.<br />
<br />
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.<br />
<br />
But looking for variety. -
[quote name='LAKiwi']<br />
[quote name='Hooroo']<br />
I have only done Tabata on a bike and it is awesome mate!!! <br />
[/quote]<br />
<br />
stationery bike - or one out in the real world?<br />
So what's the scoop. What would you recommend.<br />
<br />
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.<br />
<br />
But looking for variety.<br />
[/quote]<br />
<br />
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 !Â
) <br />
<br />
From what I understand Tabata can be incorporated into almost any kind of high intensity movement, davidav is that true ? -
[quote name='LAKiwi']<br />
[quote name='Hooroo']<br />
I have only done Tabata on a bike and it is awesome mate!!! <br />
[/quote]<br />
<br />
stationery bike - or one out in the real world?<br />
So what's the scoop. What would you recommend.<br />
<br />
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.<br />
<br />
But looking for variety.<br />
[/quote]<br />
<br />
Both mate.<br />
<br />
MN5, You're right, it can essentially be used for any type of high intensity movement.<br />
<br />
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']<br />
[quote name='LAKiwi']<br />
[quote name='Hooroo']<br />
I have only done Tabata on a bike and it is awesome mate!!! <br />
[/quote]<br />
<br />
stationery bike - or one out in the real world?<br />
So what's the scoop. What would you recommend.<br />
<br />
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.<br />
<br />
But looking for variety.<br />
[/quote]<br />
<br />
Both mate.<br />
<br />
MN5, You're right, it can essentially be used for any type of high intensity movement.<br />
<br />
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"<br />
[/quote]<br />
<br />
Got one of those - it does interval timers, so can set a bunch of intervals on it.<br />
So what's the intervals I should set then?<br />
Equal intervals - and do one hard out, then one slow, and repeat?<br />
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.<br />
<br />
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.<br />
<br />
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']<br />
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.<br />
<br />
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.<br />
<br />
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<br />
[/quote]<br />
<br />
Thanks - and you were using that for cardio work? or weight loss work? -
[quote name='LAKiwi']<br />
[quote name='Hooroo']<br />
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.<br />
<br />
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.<br />
<br />
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<br />
[/quote]<br />
<br />
Thanks - and you were using that for cardio work? or weight loss work?<br />
[/quote]<br />
<br />
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']<br />
[quote name='Hooroo']<br />
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.<br />
<br />
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.<br />
<br />
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<br />
[/quote]<br />
<br />
Thanks - and you were using that for cardio work? or weight loss work?<br />
[/quote]<br />
<br />
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 <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt='B)' /> -
[quote name='Hooroo']<br />
[quote name='LAKiwi']<br />
[quote name='Hooroo']<br />
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.<br />
<br />
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.<br />
<br />
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<br />
[/quote]<br />
<br />
Thanks - and you were using that for cardio work? or weight loss work?<br />
[/quote]<br />
<br />
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 <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt='B)' /><br />
[/quote]<br />
<br />
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']<br />
[quote name='Hooroo']<br />
[quote name='LAKiwi']<br />
[quote name='Hooroo']<br />
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.<br />
<br />
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.<br />
<br />
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<br />
[/quote]<br />
<br />
Thanks - and you were using that for cardio work? or weight loss work?<br />
[/quote]<br />
<br />
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 <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt='B)' /><br />
[/quote]<br />
<br />
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..... <br />
[/quote]<br />
<br />
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 name='Hooroo']<br />
[quote name='MN5']<br />
[quote name='Hooroo']<br />
[quote name='LAKiwi']<br />
[quote name='Hooroo']<br />
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.<br />
<br />
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.<br />
<br />
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<br />
[/quote]<br />
<br />
Thanks - and you were using that for cardio work? or weight loss work?<br />
[/quote]<br />
<br />
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 <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt='B)' /><br />
[/quote]<br />
<br />
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..... <br />
[/quote]<br />
<br />
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<br />
[/quote]<br />
<br />
So based on how much I intend to drink on friday I'm fucked ?!?!Â
bugger..... -
[quote name='LAKiwi']<br />
[quote name='davidav']<br />
[quote name='MN5']<br />
[quote name='davidav']<br />
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.<br />
[/quote]<br />
<br />
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 ) <br />
[/quote]<br />
<br />
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.<br />
<br />
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.<br />
[/quote]<br />
<br />
David - Can you do the Tabata type cycle on a bike - or is it really a running thing?<br />
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.<br />
[/quote]<br />
<br />
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.<br />
<br />
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:<br />
<br />
20 seconds exercise at maximum speed and intensity, followed by<br />
10 seconds rest<br />
<br />
Repeat for 8 sets.<br />
<br />
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.<br />
<br />
I think they make watches that can do the same thing.
