The Best Bang for your Buck Fat Loss Tool (When you do them Right)

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Abstract

a total of 4:00.</li><li>Exercise selection should be something that can be cycled.</li><li>Goal is the use a level of intensity that is consistent across all sets, buts leaves you exhausted by the 7th or 8th.</li></ul><p id="6bb7">Movements in which you overcome mechanical disadvantage are not great choices. Nor should you choose something with both an eccentric & concentric motion. Izumi Tabata himself even stated as much in subsequent studies on the subject: <a href="https://rdcu.be/c8B0x"><b>https://rdcu.be/c8B0x</b></a><b>.</b></p><p id="1bff">For this reason a stationary bike is usually the best option. Battling ropes or a curved treadmill can also be used. If you are using a C2 bike Erg (edit: set the damper to 2 for the appropriate stimulus), Echo bike or Assault bike, be very careful not to blow up on the first round.</p><h2 id="bdb4">

Options

What it ain’t:</h2><p id="a3ab">Tabata is not any time domain of 20:10 work/rest ratio. So no, the 20 minute “tabata class” is not what we are talking about. That is a HIIT class and has benefits, but it is no where near the same bang for buck that we are aiming for.</p><p id="52b2">It is also not sprint interval training. usually this type of interval training is slightly more intense, but with longer rest periods. Again; this type of training has it’s benefits, but not as many as Tabata.</p><h2 id="8505">That’s It</h2><p id="7550">No really, that’s it. There is no personal branding needed. No reason to add a shitload of different variations. That would be a disservice to you readers. The protocol exists as it does because it has been tested both in the lab and in practice over and over. Adding addition information would only distract from how it should be done.</p></article></body>

4 Minutes to Fit AF

Credit: Unsplash

Want to increase VO2 max? Want to increase aerobic power? Just want to look great in time for Summer? Want to do all that in 4 minutes? It’s possible, but it requires a fair amount of physical and mental effort.

Tabata Protocol was created (or at least made famous) by Dr Izumi Tabata in conjunction with the Olympic Speed Skating team there. For what it’s worth; Tabata credits their coach Koichi Irisawa, with actually creating the protocol.

What it is:

:20 of high intensity work above 90% capacity.

:10 of rest.

Repeat 7x more for a total of 4:00.

Exercise selection should be something that can be cycled.

Goal is the use a level of intensity that is consistent across all sets, buts leaves you exhausted by the 7th or 8th.

Movements in which you overcome mechanical disadvantage are not great choices. Nor should you choose something with both an eccentric & concentric motion. Izumi Tabata himself even stated as much in subsequent studies on the subject: https://rdcu.be/c8B0x.

For this reason a stationary bike is usually the best option. Battling ropes or a curved treadmill can also be used. If you are using a C2 bike Erg (edit: set the damper to 2 for the appropriate stimulus), Echo bike or Assault bike, be very careful not to blow up on the first round.

What it ain’t:

Tabata is not any time domain of 20:10 work/rest ratio. So no, the 20 minute “tabata class” is not what we are talking about. That is a HIIT class and has benefits, but it is no where near the same bang for buck that we are aiming for.

It is also not sprint interval training. usually this type of interval training is slightly more intense, but with longer rest periods. Again; this type of training has it’s benefits, but not as many as Tabata.

That’s It

No really, that’s it. There is no personal branding needed. No reason to add a shitload of different variations. That would be a disservice to you readers. The protocol exists as it does because it has been tested both in the lab and in practice over and over. Adding addition information would only distract from how it should be done.