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Valcan
Location: Near Edmonton, Canada
Joined: 06 Jan 2008
Posts: 168
Born: 18 April 1965
Gender: Female
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 Posted: Wed Jun 25, 2008 11:53 pm Post subject: HIIT |
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Hi,
Jeff (or anyone), I need your help. I have read the hiit article on this site and the comments about hiit and am considering starting the tabata method next week. Today on another forum, someone posted this message:
| Quote: | | HIIT is really great. It is not a great idea on a low carb diet UNLESS you periodically eat carbs to replenish muscle glycogen. I have be low carb for 6 months and have done HITT the whole time. I do weekend refeeds of carbs and I'm not on atkins obviously. I do 5 days low carb and 1 day high carb to manipulate my body chemistry. HIIT style training is great and the one I do is called the Tataba protocol. 20 seconds sprinting as hard as you can then 10 seconds resting. Repeat 8 times and the whole thing should take about 4 minutes. It is better than an hour on the treadmill running. It is a great workout and you should be exhausted. I have made huge increases in my stamina doing it. It is one of the best ways to improve VO2 max. However you should not do this style workout if you are on atkins because after the induction you have very little muscle glycogen left in your body and this workout needs/uses glycogen as the primary fuel source for the burst of speed and strength. If you don't have it then you will feel really terrible when trying the protocol and you cannot get needed power for this type of training. In addition you may get a completely exhausted feeling down to your bones from it without enough glycogen. I have had it happen to me when I skipped a week of carbs refeeds. |
After reading your article, I am confused by this person's post. In the absence of glycogen, what does a body burn for burst of speed? I have been low carbing for a year and have done workouts with a trainer that have pushed to my max for bursts at a time and have not had any trouble. Can you explain the science of why tabata and lc or zc are safe and effective.
Thanks!
Val
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 607
Born: 15 July 1969
Gender: Female
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| Posted: Thu Jun 26, 2008 1:26 am Post subject: |
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Valcan- I don't think that one needs carbs to do HIIT. I would suggest starting out gradually the first few weeks. The intensity used in the bursts can be tough at first. I would suggest using a simple session including only 6 to 10 burst of all out intensity, alternating with the recovery levels.
Oh, and make sure to warm up before going all out. I did get an ankle sprain one year doing running intervals. I should have been a bit more gradual in building up, I think. (In other words, don't do the stupid thing I did and get hurt  ) |
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Valcan
Location: Near Edmonton, Canada
Joined: 06 Jan 2008
Posts: 168
Born: 18 April 1965
Gender: Female
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| Posted: Thu Jun 26, 2008 2:31 am Post subject: |
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Hi Heather,
Thanks for the advice. I have been working out in a group with a personal trainer for the last six months so I think I am somewhat prepared to try this out. I found some excellent Tabata videos on YouTube that I will use. The exercises they do are the same ones that are often incorporated in my workouts so I have already developed some muscle. My last workout session is tomorrow so I am looking for a replacement workout for the summer and in the fall again. Because my job has changed and I will have to commute in the fall, I will not be able to access these group workout sessions anymore. Because I will have to start commuting, I will have less time for working out in the fall. Tabata sounds like the perfect solution for someone with a busy schedule.
How many times of week would you do hiit?
Val |
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jeff
Location: Milton, Wisconsin, USA
Joined: 06 Aug 2006
Posts: 4549
Born: 10 March 1960
Gender: Male
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| Posted: Thu Jun 26, 2008 11:57 am Post subject: |
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Well, I don't find it necessary to eat carbs in order to do HIIT. Tabatas will kick your ass!! If done probperly, you will feel like you're going to cough up a lung when you're done. I think every other day is enough.
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Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 4365
Born: 3 January 1960
Gender: Male
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| Posted: Thu Jun 26, 2008 4:20 pm Post subject: |
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When I was doing HIIT and eating ZC last summer, I felt great... after the workout.
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 607
Born: 15 July 1969
Gender: Female
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| Posted: Thu Jun 26, 2008 10:57 pm Post subject: |
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From what I hear 2-3 times a week is good. They say definitely not every day. Right now I throw in only one HIIT session in a week. I think I just avoid them because they make me super hot and sweaty. Ugh.
I know I should do them more often.  |
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Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 4365
Born: 3 January 1960
Gender: Male
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| Posted: Fri Jun 27, 2008 2:55 am Post subject: |
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Heather,
With all the resistance you do, I think you should do these HIIT sessions only once a week.
After all, there are better activities that will get you super hot and sweaty... like ESC. 
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 607
Born: 15 July 1969
Gender: Female
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| Posted: Mon Jun 30, 2008 6:43 pm Post subject: |
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| Dean wrote: | Heather,
With all the resistance you do, I think you should do these HIIT sessions only once a week.
After all, there are better activities that will get you super hot and sweaty... like ESC. |
Well then, I should be fine then since I am getting plenty of that.  |
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Sol
Location: Santa Fe, NM
Joined: 03 Apr 2008
Posts: 248
Born: 10 December 1963
Gender: Male
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| Posted: Tue Jul 01, 2008 12:44 am Post subject: |
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I've done two HIIT sessions so far. No, you don't need carbs to do HIIT. I'll do HIIT three times per week.
I'm not ready yet for Tabata. I do 10 cycles of 10 seconds sprint/30 seconds walk. Even that would be tough for someone out of shape.
Tomorrow I'm heading out to the park with my fancy Garmin GPS watch/heart rate monitor to gather some stats of my next HIIT session. |
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Valcan
Location: Near Edmonton, Canada
Joined: 06 Jan 2008
Posts: 168
Born: 18 April 1965
Gender: Female
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| Posted: Tue Jul 01, 2008 1:46 am Post subject: |
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Hi Sol,
I bought one of those fancy Garmin watches last fall and have not used it until a couple of days ago to time my Tabatas. Now that I have six weeks off of work, I should probably play a bit more with mine. I have the heart monitor as well. Do you mind if I ask you questions if I get stuck?
I just finished my second HIIT too. I am trying to do a Tabata every second day. It does kick my butt when I do one but so far I am loving it. It goes so fast. I would like to try sprinting as well. Where do you sprint? Do you go to a track?
Val |
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Sol
Location: Santa Fe, NM
Joined: 03 Apr 2008
Posts: 248
Born: 10 December 1963
Gender: Male
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| Posted: Tue Jul 01, 2008 2:51 am Post subject: |
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Does the Garmin do two intervals? I haven't used my Garmin for a year and didn't think to check that. If it does then it sounds great for interval training. Yes, do ask me questions if you get stuck. I have the 305 model.
There's a park near my house. It has different fields (football, baseball, etc.) and it has different surfaces suitable for running (grass, dirt, astroturf.) I just run wherever it's free. I most like astroturf!
I'll report tomorrow on my heart rate and other performance data from my Garmin. Post some of your data too! |
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Valcan
Location: Near Edmonton, Canada
Joined: 06 Jan 2008
Posts: 168
Born: 18 April 1965
Gender: Female
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| Posted: Tue Jul 01, 2008 3:08 am Post subject: |
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Hi,
I have the 305 also! I guess I will get the directions out tomorrow and give it a spin. It is Canada Day here tomorrow so I might just take a walk on the Millennium trail in town. Every where else will be pretty busy.
To set your intervals, do the following:
Hit to mode button until you get to the menu
Select training
Select workouts
Select intervals
Select time/rest time
Set your two times
Press start to begin you workout
The first interval is your exercise. It will count down the lat five seconds with a beep for each second then it will make a different noise to prompt you to rest. Again it will beep down the last five seconds of rest and then it will make a different noise to start exercise. At the very end it makes yet a different noise to indicate the end of your workout.
I love the five second warning. It helps me to push to get a couple more reps done. The ten second rest sure goes my fast though. It seems that you just stop and already it is counting down the last five seconds.
It sure beats counting or trying to watch a clock. The Garmin allows me to put the focus on the exercise instead of the clock.
Val |
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Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 4365
Born: 3 January 1960
Gender: Male
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| Posted: Tue Jul 01, 2008 3:20 am Post subject: |
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That watch sounds so cool. You know, for coyote running, I was trying to find a watch with an alarm, so I'd know when my time was up (see the Coyote Running Distance Records sticky in Tribal Games). All the watches I looked at that had alarms, you could barely hear them. How loud is the one on this Garmin watch? Can you set it to vibrate as well? Also, what is the longest countdown timer you can set?
TIA
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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Sol
Location: Santa Fe, NM
Joined: 03 Apr 2008
Posts: 248
Born: 10 December 1963
Gender: Male
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| Posted: Tue Jul 01, 2008 3:44 am Post subject: |
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Val -- thanks for the heads up on the interval feature. I'll have to check it out, although I might use my cheap Gymboss thing for the intervals and just let the Garmin record my performance data.
Dean -- you might really enjoy the Garmin 305 for coyote running. The great thing about the Garmin is that you can run anywhere you want and the Garmin will use GPS to track exactly where you are, how far you've run, speed, etc. Plus, you can upload your watch data to motionbased.com (the basic service is free) and get a Google map showing where you ran.
Check out this dashboard of one of my walk/runs from last year.
http://trail.motionbased.com/trail/activity/2698399
The heartrate data is bogus because I didn't use the chest transmitter during that walk/run.
You can click on the "larger map" link and see, in detail, where I went. The Garmin is so good that it is able to track that I ran on one side of the street and returned on the other side of the street in some places. You'll have to zoom in to see that, though. |
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Valcan
Location: Near Edmonton, Canada
Joined: 06 Jan 2008
Posts: 168
Born: 18 April 1965
Gender: Female
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| Posted: Tue Jul 01, 2008 3:52 am Post subject: |
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Hi,
The beep is loud enough for me to hear when I am huffing and puffing through my last Tababata set. I do not wear the watch, I just set it down on the bed in the room I am in. It does not vibrate but maybe the newer ones do. I was just playing with the countdown and set if for ten hours. You can set it anywhere from ten hours to one second.
I got mine from ebay last fall. They have more on ebay, I just looked. I also saw a newer 405, it is much smaller and less bulky. I would spend the extra money on the 405. The 405 does not vibrate though.
Val |
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Valcan
Location: Near Edmonton, Canada
Joined: 06 Jan 2008
Posts: 168
Born: 18 April 1965
Gender: Female
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| Posted: Tue Jul 01, 2008 3:56 am Post subject: |
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Sol,
That map was so cool. I have a Mac computer so I am not sure if I can download the info, I will check tomorrow.
Val |
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Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 4365
Born: 3 January 1960
Gender: Male
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| Posted: Tue Jul 01, 2008 8:34 pm Post subject: |
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Thanks Sol and Val.
Yah, that map is really cool. 
I'm gonna check into this watch for sure. 
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 4365
Born: 3 January 1960
Gender: Male
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| Posted: Wed Jul 02, 2008 12:43 am Post subject: |
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While I'm waitin' on a watch, I'm wanting to program my treadmill to start working toward this Tabata protocol.
Can someone give me a break down of what the seconds on the high intensity interval should be, and, also on the low intensity. Also, how many total reps.
What I plan to do is increase my speed and incline on the high side every time I do this, so that it gets more and more intense. Just wanted to get a general baseline that I should follow for maximum results.
Thanks.
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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Valcan
Location: Near Edmonton, Canada
Joined: 06 Jan 2008
Posts: 168
Born: 18 April 1965
Gender: Female
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| Posted: Wed Jul 02, 2008 1:05 am Post subject: |
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Hi Dean,
True Tabatas are 20 second exercise intervals followed by 10 seconds of rest. You repeat this 8 times in a row for a total of 4 minutes. I found this as a guideline:
Tabata on treadmills are done at 12% grades, and an appropriate speed for the individual. They will start with a warm-up and then get into 20:10 x 8! Foot pull speed is very important as the slower the pull you will begin to push and end up fatiguing much sooner.
Here is a video:
http://media.crossfit.com/cf-video/CrossFitNB_RunTabata1.wmv
Good luck! Let me know if you try it. I would be afraid that I would fly off the back of the threadmill.
Val |
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Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 4365
Born: 3 January 1960
Gender: Male
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| Posted: Wed Jul 02, 2008 3:18 am Post subject: |
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Wow, thanks for the vid, Val. 
Yah, falling off the back of the treadmill... especially on those ones!  They are short for running. I've got a really nice True (love that treadmill), and it's longer than those, and it's not even as long as the ones they sell for serious running.
Thanks for the info on how to go about this. I'm gonna figure out something I can handle, and work toward this. I can monitor my heart rate while I do this and see where I stand. I will just keep increasing the intensity I do every time I do it. I'm gonna space two days a week to do this. Is that a good number of days?
Such a quick and effective workout. No "lack of time" excuses, huh?
BTW, I was meaning to tell you that I your avatar. Is that you?
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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Valcan
Location: Near Edmonton, Canada
Joined: 06 Jan 2008
Posts: 168
Born: 18 April 1965
Gender: Female
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| Posted: Wed Jul 02, 2008 3:55 am Post subject: |
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Hi Dean,
I am new to Tabatas myself and am starting a level that I can handle and then working my way up from there. Tomorrow will be the third time I do itl It is supposed to burn fat for 12 - 36 hours after the workout. From what I have read, 2 -3 times a week is good. Any more would put too much stress on your system and would not be good for you. Here is some more info about Tabata:
Hi,
| Quote: | The Tabata workout is a high-intensity interval training (HIIT) regimen that produces remarkable results. A Tabata workout is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. You can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.
Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.
Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles.
How effective can just 4 minutes of exercise be? ... Very. You will be amazed at how intense the four minutes of exercise will feel. The intervals tax both your aerobic and anaerobic energy systems. To be clear, this isn't "eight sets of eight," although the goal of doing eight reps in each of the 20-second clusters is about right. Instead it's "as many reps as I can get in" during the twenty seconds, followed by ten seconds rest.
It helps to be able to see a wall clock with a second hand during your four minutes of fun. Stop at twenty seconds, rest ten seconds, and go again. Watching the clock helps with your focus and also in keeping count of the eight cycles.
Here is a longer Tabata workout example. This workout consists of 4 separate Tabata Intervals, each 4 minutes. The total workout will last 16 minutes. Always begin with a moderate warm-up and cool down session. And if you are not already in good shape, check with a doctor before trying.
* Jump Rope
* Pushups
* Squats
* Chin-ups or Pull-ups
Note the 10-second rest periods in the Tabata workout are important, both physically and mentally. Not only do they allow partial recovery, they also provide psychological relief. Switching back and forth from work to rest makes the workout go quickly. Plus, it allows you to train at a higher level of intensity, which what intervals are all about.
Another great Tabata exercise is the "squat thruster." The squat thruster is one of the great lifts being made popular by organizations such as CrossFit. Take two dumbbells and hold them at shoulder height. Squat down, pushing your rear-end back, keeping the dumbbells on the shoulders. As you rise up, press the bells to the overhead lockout position. You can either press as you rise or use the momentum to help "kick" the bells overhead. Keep your weight in your heals and go light! A 25 pound dumbbell in each hand is a very difficult thruster workout!
Pretty much any form of cardiovascular exercise that uses a large number of muscles can be tailored to fit Tabata interval workouts, so feel free to be creative. In addition to the exercises mentioned above, use them with sprints, burpees, a jump rope, the heavy bag, treadmill or rowing machine. Lessen the likelihood of injury by choosing a rate of intensity suited to your level of conditioning - be conservative. Incorporate variety into your Tabata workouts. A few sessions per week will offer plenty of intensity.
Keep in mind that cardio training of any type stresses the body both physically and mentally. Always check with your doctor before starting any Tabata routine program. Once you do start doing Tabata exercises, you'll learn to pace your workouts to a comfortable routine for your body. |
If you go to You Tube and search for Tabata you can see what a Tabata looks like start to finish and get ideas of different things you can do for the 20 seconds of high intensity exercise. Here are few to start with:
Tabata Squats or Tabata Demonstration or Tabata Workout
The avatar is not me, it is my 15 year old daughter. I just got her the Leopard Operating system for her Mac and she was playing around with photo booth and took some amazing photos. I love this photo of her so I posted it as my avatar not thinking that someone may think it is me. Here is another one of her that I really like:
Val |
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jeff
Location: Milton, Wisconsin, USA
Joined: 06 Aug 2006
Posts: 4549
Born: 10 March 1960
Gender: Male
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| Posted: Wed Jul 02, 2008 4:45 am Post subject: |
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| Valcan wrote: | | I do not wear the watch, I just set it down on the bed in the room I am in. |
Tabatas in the bedroom!! Now that's what I call ESC.
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Eat, Drink and Be Merry, For Tomorrow We'll Die |
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Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 4365
Born: 3 January 1960
Gender: Male
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| Posted: Wed Jul 02, 2008 5:13 am Post subject: |
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Gotta agree with jeff on that one!
Wow, Val, your daughter is cool looking. Really beautiful.
I love that pic you just posted. She looks like some indy film star.
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 607
Born: 15 July 1969
Gender: Female
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| Posted: Wed Jul 02, 2008 6:48 pm Post subject: |
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Val- The pics of your daughter are so cool! Glad to here you are starting off sensible and working up from there.
The guys in the video make it look easy, but then you see how much they are sweating and know they are working hard. (I also know from doing speed intervals that they are super tough-- harder than they look)
Dean-- Doing the same thing on a track would prevent the falling off of the treadmill scene... but that just wouldn't be as funny.LOL
Jeff- ESC Tabatas in the bedroom... important "equipment" could get hurt. We definitely don't want that!! |
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Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 4365
Born: 3 January 1960
Gender: Male
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| Posted: Wed Jul 02, 2008 7:08 pm Post subject: |
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_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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jeff
Location: Milton, Wisconsin, USA
Joined: 06 Aug 2006
Posts: 4549
Born: 10 March 1960
Gender: Male
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| Posted: Wed Jul 02, 2008 7:45 pm Post subject: |
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| Quote: | | Jeff- ESC Tabatas in the bedroom... important "equipment" could get hurt. We definitely don't want that!! |
No, we certainly wouldn't want that, would we? Perhaps long, slow, steady state would be better for this activity?
_________________
Eat, Drink and Be Merry, For Tomorrow We'll Die |
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Heather L
Location: Midwest USA
Joined: 27 Dec 2007
Posts: 607
Born: 15 July 1969
Gender: Female
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| Posted: Thu Jul 03, 2008 1:36 am Post subject: |
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| jeff wrote: | | Quote: | | Jeff- ESC Tabatas in the bedroom... important "equipment" could get hurt. We definitely don't want that!! |
No, we certainly wouldn't want that, would we? Perhaps long, slow, steady state would be better for this activity? |
Ooooh, now you're talking. Not that there is anything wrong with hot quickies... when it comes to ESC it is ALL good  . hehe |
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jeff
Location: Milton, Wisconsin, USA
Joined: 06 Aug 2006
Posts: 4549
Born: 10 March 1960
Gender: Male
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| Posted: Thu Jul 03, 2008 4:25 am Post subject: |
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| Heather L wrote: | | jeff wrote: | | Quote: | | Jeff- ESC Tabatas in the bedroom... important "equipment" could get hurt. We definitely don't want that!! |
No, we certainly wouldn't want that, would we? Perhaps long, slow, steady state would be better for this activity? |
Ooooh, now you're talking. Not that there is anything wrong with hot quickies... when it comes to ESC it is ALL good . hehe |
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Eat, Drink and Be Merry, For Tomorrow We'll Die |
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Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 4365
Born: 3 January 1960
Gender: Male
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| Posted: Thu Jul 03, 2008 4:43 am Post subject: |
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What were we talking about, again?  Oh, yah, hot, sweaty something or other...
Carry on...
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
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Valcan
Location: Near Edmonton, Canada
Joined: 06 Jan 2008
Posts: 168
Born: 18 April 1965
Gender: Female
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| Posted: Thu Jul 03, 2008 10:50 pm Post subject: |
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Hi,
I just finished my third Tabata (yes, I was in the bedroom - hubby is out of town so get the dirty thoughts out of the way). I did a 15 minute Oxycise warm up followed by a Tabata. Today I alternated between jumping jacks and alternating knees to elbow. My score on the jumping jacks was 27 (that last set was really hard to do). My score on the knees was 26 (13 to each knee). I like alternating two exercises way better than doing the same one. I like the jumping jacks but I think I will alternate them with squat thrusts for my next Tabata on Saturday. Still loving it.
Val |
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Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 4365
Born: 3 January 1960
Gender: Male
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| Posted: Fri Jul 04, 2008 12:08 am Post subject: |
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Hey, Val,
Would you please explain some of these terms and scores? Like Oxycise, for instance.
Yah, I think it wo | |
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