My work capacity has dramatically increased these days. I am thinking of increasing the tabata in one of 3 ways:
-longer than 20 second intervals
-more intervals than 8
-doing 2 separate tabatas back to back with a rest period in between.
is this more beneficial than just normal 20/10 4 minute and if so which one would be best for fat loss and/or conditioning
Longer intervals would no longer be Tabata.
That said, just do more of them. I think this came up elsewhere very recently but I can't remember where.
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ok well regardless of what its called, i was just wondering if more = better or if it was set up in such a way that it avoids overtraining or going into the muscle burning range
Last edited by peatr99; 03-10-2010 at 06:24 PM.
Why not go with heavier Tabatas? The original Tabata research showed that they were effective because of the level of intensity. A longer than 20 second interval would indicate that there was a decrease in intensity (a heavy enough weight will LIMIT you to twenty seconds). More intervals than eight or two series of Tabatas would probably not have a greater metabolic/fat burning effect. Is fat burning your goal? If so, then those two adjustments would not help you. Is extreme strength endurance or MMA-type conditioning your goal? in that case, those two (more than eight intervals or more than one series) might be a good idea.
I would recommend doing more frequent Tabatas (i.e. six days a week, incorporating a different exercise). If you build up to using 225 for front squats one day and 60-pound dumbbells for power cleans the next and the same weight for squat thrusts the third, you would be in pretty deadly condition.
What tabata workout are you doing, Pull-ups, Push-ups, Sit-up, Air Squats? You can try adding a weight vest, maybe 20lbs and then go up from there. Don't mess with the interval times, because as stated above by the others, it would no longer be Tabata.
Back Squat 435lbs
Shoulder Press 195lbs
Bench Press 315lb
ok thanks for the replys, I realize that unless its the exact protocol its no longer tabata. I guess what my question is, does altering it to make it longer make it more beneficial? So far the answer seems to be no.
Context. It all depends on goals and need. I don't think there's anything necessarily magical about :20 on, :10 off x 8. It's an interval. Modify as you see fit.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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