Tabata Protocol for Cardio?
- 02-18-2011, 05:43 PM
Tabata Protocol for Cardio?
Where's the "sweet spot"??
I think this may be a good way to burn fat while not catabolizing muscle? Essentially ... right now, using a Concept 2 rower ... I do 10 mins warmup at moderate pace ... then 8 intervals of 20 seconds (Hell Bent for Leather ON!) followed by 10 secs (OFF).
Man ... I tell you ... I do those 20 seconds with just about everything I have in me ... and I'm tired as **** when the intervals are done. But I'm not too sure this is burning as much fat as I wanted it to? Do I need to dig deeper and find more "blood and guts" to put into the intervals or do I need to increase the number of intervals - or perhaps the length of the "on" and "off" cycles?
I want to burn fat while spending the least amount of time on cardio that I can possibly get away with. I'm not a sissy ... I'm willing to allow a 300 pound Samoan to beat me with a baseball bat if necessary during that short iteration of cardio work in payment for reduced time on that boring rowing machine.
And besides - all that repetitive motion with my legs is killing the **** out of my squats and giving me tendonitis ...
- 02-18-2011, 06:01 PM
HIGH intensity training is going to burn more fat in the long-term than low intensity, no matter the period of time you spend doing it - see The Cardio Debate for Fat Loss: High Intensity versus Low Intensity. You don't need to add more intervals, although you can once eight efforts gets easy - I did.
Look at using other modes of cardio for your efforts - for example, I do them running, cycling, rowing, even periods boxing.
02-18-2011, 06:59 PM
Thanks Rosie ... so basically - just keep at it and hitting it hard? That's cool - I've only done this about a week and half so far so I'll just keep at it. I suppose it will do it's work a lot better once I perfect the technique.
Yeah now ... on the different modes of cardio - well I can do rowing and eliptical ... but as far as running that's tough.
Also - do you to HIIT exclusively or do you still throw in some low intensity cardio.
By the way - my 40 min sessions had an average heart rate of 145 ... with the latter 15 minutes up over 150 ... since my target hr at my age is 137 - would that still be considered "low intensity"??
Whatevs it got real boring doing it for that long that's for sure!
02-18-2011, 07:26 PM
You've only been doing this for a week and a half - there's NO need to add more intervals until you've been doing this for at least 8-12 weeks (I didn't start adding more intervals for a couple of years, making sure that I maxed out for every sprint)!
Yes, running is tough, but you're going to get the best results through sprinting IMO. It's tough for a reason, and nothing worth doing is ever easy. Just depends on how much you want it and what you're willing to do to achieve your goals.
I don't do low intensity cardio, no - all of my cardio is well above 80% of my maximum heart rate.
Don't rely so much on heart rate for your long sessions - anything more than 20 minutes is starting to become a long, slow cardio session, IMO, especially since most people generally cannot keep intensity up past that period, but generally anything less than ~70% of your maximum heart rate is considered "low intensity".
I don't use heart rate any more when training - not like when I was cycling, and then it was important, because my training was periodized and based on specific phases with specific goals and intensities, etc. - because the more intense my training, the better my fitness and health. In the end, though, you have to do what is right for YOU.
02-18-2011, 07:38 PM
Heh ... well heart rate training is my old Navy training coming through - which I already should know is flawed. We used to teach that people should go 80% max HR for 20 mins - at least three times a week.
Yeah - I know that's bunk but old habits are hard to break!
02-18-2011, 07:40 PM
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