tabata/interval training

[darthsidious]

I'm interested in adding some interval training to my exercise routine, and the tabata protocol (20 sec max intensity, 10 sec rest X8) seemed to be a good choice (I know I'll have to work up to it). I used to think this was strictly a cardio-exercise based thing, but then I saw a few places which mentioned doing weighted/bodyweight exercises (like squats, burpees, etc) in a tabata interval fashion.

Is there any real benefit to doing muscle-conditioning type tabata intervals ? Are they meant to increase cardiovascular endurance as well? Or should I just stick to things like cycling and sprinting for tabata intervals?

 

[disports]

Oh man, I remember trying tabata intervals when I was doing pushups. I died. I couldn't finish the entire set of push ups that were part of the program.

 

[SociallyChallenged]

Tabata intervals are primarily geared toward cardiovascular, muscular oxidative, and motor benefits. For example, if you do Tabata sprints, you get a helluva cardio workout, you tax the muscles involved in sprinting heavily (resulting in better local oxidative capacity), and you learn better how to relax a bit and fire only the necessary muscles. I think you should mix Tabata exercises up, unless you're dominantly a runner or biker. Doing varying exercises strengthens your ability to perform those exercises and improves overall muscular and cardiovascular endurance (along with improving other power-related pathways). I say do whatever Tabata you can find and have fun with it.

 

[katank]

There are definitely benefits to doing power/strength endurance type of tabata intervals. Personally, things like tabata DB push press etc. kick my butt on a regular basis.

One thing to keep in mind is to keep it a movement with fairly short stroke. I don't think full barbell C+J is a good thing to do for tabata IMHO. Since the movement is so long, you'll only get a few reps in which reduces the effectiveness.

Then again, Tabata doesn't strictly have to be :20 on, :10 off either. Play with work/rest intervals. For example, :30 on, :30 off or 1 min on, :30 off can also work well.

 

[SociallyChallenged]

There are definitely benefits to doing power/strength endurance type of tabata intervals. Personally, things like tabata DB push press etc. kick my butt on a regular basis.

One thing to keep in mind is to keep it a movement with fairly short stroke. I don't think full barbell C+J is a good thing to do for tabata IMHO. Since the movement is so long, you'll only get a few reps in which reduces the effectiveness.

Then again, Tabata doesn't strictly have to be :20 on, :10 off either. Play with work/rest intervals. For example, :30 on, :30 off or 1 min on, :30 off can also work well.

Tabatas DO have to be 20s on 10s off. They have very specific research done on them that shows their efficiency in certain cases is significantly greater than normal HIIT (which is what you're referring to when you mention different work to rest ratios). If the OP wants to do general HIIT, then that's fine and he can do 1:3 work to rest ratio for 10-30s max work, 1:2 work to rest ratio for 1min-2min work, and 1:1 rest ratio for 2min+ work. All should be very challenging (around 16-18 on the RPE scale) for whatever distance/time is being completed.