Spencer B.
Guenons
Karma: +13/-19
 Offline
Posts: 92
CAN'T THINK OF ANYTHING TO PUT HERE!!!
|
 |
« on: August 15, 2008, 02:04:37 PM » |
|
I just finished a Tabata workout, and I have not sweted like this in a long time. But I was wondering if I did it wrong because I switched up all of my exercises to give me a full body workout.
For the first twenty seconds I did push-ups, and the rest is as follows:
2nd, set of twenty sec; Squats
3rd; Lunges
4th; Cruches, Leg-Lifts, and Russian twists
5th; Pushups
6th; Squats
7th; Russian Twists
8th; Pushups
Were Tabata workout meant to allow the ability to get a full-body workout like this, or were they meant to be focuses on one pat of the body?
|
|
|
|
|
Logged
|
WARNING: Prone to rambling on and on about stuff and completely destroying the potency of any words I may have by being to verboe.
|
|
|
Corey Cedeno
Mangabey
Karma: +9/-2
Offline
Posts: 298
Out of commision.
|
|
« Reply #1 on: August 15, 2008, 05:54:26 PM » |
|
It's the same exercise over and over.  Do 8 rounds of pushups or w/e. http://media.crossfit.com/cf-video/sample2tabata.wmv wfs
For the first twenty seconds I did push-ups, and the rest is as follows:
2nd, set of twenty sec; Squats
3rd; Lunges
4th; Cruches, Leg-Lifts, and Russian twists
5th; Pushups
6th; Squats
7th; Russian Twists
8th; Pushups
You did all three exercises in 20 seconds? |
|
|
|
« Last Edit: August 15, 2008, 06:00:03 PM by Corey Cedeno »
|
Logged
|
"**** coleslaw. Beer is a vegetable. It's like a V8 that makes you a better fighter."
|
|
|
|
Chris Salvato
|
|
« Reply #2 on: August 15, 2008, 06:04:58 PM » |
|
Good point corey...maybe he alternated them one rep at a time?  And corey is right. One exercise. 8 times. The reason for this is to push those muscles well into their lactate threshold and into fatigue. By doing alternating exercises you are not pushing your muscles and CV system where it needs to be. What you did is actually pretty useless... |
|
|
|
|
Logged
|
|
|
|
|
Steve Low
|
|
« Reply #3 on: August 15, 2008, 06:27:07 PM » |
|
8 rounds of 20 seconds. For **EACH** exercise. Not one round of each exercise!  You'll know when you did a good tabata set... after the squats you'll feel like you wanna puke probably. And then you have 7 more exercises to go. |
|
|
|
|
Logged
|
Use the search function, please.
Any advice given is not to be taken as professional information either medical, training or nutritional.
|
|
|
Spencer B.
Guenons
Karma: +13/-19
Offline
Posts: 92
CAN'T THINK OF ANYTHING TO PUT HERE!!!
|
|
« Reply #4 on: August 15, 2008, 06:44:29 PM » |
|
I think I understand what you are talking about, just about an hour ago, I did another similar to this, because I could still do the exercise. I am pretty wiped out, but I think that I could better on, so I will try with just one exercise next time.
On the three exercises in 20 seconds, I was scrambling because I forgot which exercise I had set for this time, so I just chose abs, and did them as they came. Got about 8 Crunches, 4 Leg lifts, and 6-7 Russian Twists.
|
|
|
|
|
Logged
|
WARNING: Prone to rambling on and on about stuff and completely destroying the potency of any words I may have by being to verboe.
|
|
|
|
Keith Ortiz
|
|
« Reply #5 on: August 16, 2008, 01:24:19 PM » |
|
i tried Tabata for the first time today.  |
|
|
|
|
Logged
|
|
|
|
|
Charles Moreland
|
|
« Reply #6 on: August 16, 2008, 04:04:48 PM » |
|
If you want a full body tabata...do thrusters and add weight. Good luck breathing.
|
|
|
|
|
Logged
|
|
|
|
|
Chris Salvato
|
|
« Reply #7 on: August 16, 2008, 04:51:35 PM » |
|
Charlie u just gave me a great idea:
Dual tabatas - thrusters and pullups.
Now THATS a full body workout!
|
|
|
|
|
Logged
|
|
|
|
|
Animus
|
|
« Reply #8 on: August 16, 2008, 04:55:47 PM » |
|
Charlie u just gave me a great idea:
Dual tabatas - thrusters and pullups.
Now THATS a full body workout!
Jesus fucking Christ... |
|
|
|
|
Logged
|
|
|
|
Corey Cedeno
Mangabey
Karma: +9/-2
Offline
Posts: 298
Out of commision.
|
|
« Reply #9 on: August 16, 2008, 08:42:16 PM » |
|
Charlie u just gave me a great idea:
Dual tabatas - thrusters and pullups.
Now THATS a full body workout!
... Tabata Fran Sounds like fun. |
|
|
|
|
Logged
|
"**** coleslaw. Beer is a vegetable. It's like a V8 that makes you a better fighter."
|
|
|
Spencer B.
Guenons
Karma: +13/-19
Offline
Posts: 92
CAN'T THINK OF ANYTHING TO PUT HERE!!!
|
|
« Reply #10 on: August 23, 2008, 03:19:37 AM » |
|
Did it right this time, well, kinda. I decided that I was going to do a new exercise that I learned in wight training class. They call it B-Ups. It's like a completed leg lift with your legs raised in the air, and then you crunch into it touching your hands to your toes. I made about five 20 sec. reps before I started to lose form, after which I had to constantly correct and ensure I was doing the exercise right. Don't think I pushed it as far as I could have because of my loss of form. A few hours later when I went outside to practice climbups, and yes my abs were hurting after the Tabata, but I go to do my climbup, and I stop half-way through gasping for breath and drop the two feet I was up. I go to do a double kong and it feels like my core is ripping apart. Try and do a pullup, and legs feel like they are trying to rip me in two at my abs. So... yeah GREAT workout.  |
|
|
|
|
Logged
|
WARNING: Prone to rambling on and on about stuff and completely destroying the potency of any words I may have by being to verboe.
|
|
|
TeddyO
Oryctolagus cuniculus
Karma: +1/-0
Offline
Posts: 19
|
|
« Reply #11 on: August 24, 2008, 04:35:43 AM » |
|
I guess it depends on your reason for doing Tabata's.
Tabata's research was on cyclists, so it was on a large muscle groups(Legs/ glute) with some intensity carry over to the upper body, something had to hold them there.
For Body composition changing (Fat loss) and anaerobic conditioning the more whole body the exercise the better. The key to Tabata's is the oxygen debt it creates to cause adaptations.
1 exercise light weight(empty Olympic bar = 45lbs) to start.
Overhead squat with pressout is good, Snatch from hanging just below the knees is another, these deplete the oxygen through a large number of large muscles
curls not so good, abs not so good, leg extensions and calf raises not so good. These deplete the oxygen in a smaller number of probably smaller muscles.
Sprints with a sled, kettlebell or dumbbell swings are other good choices. With the sprints add about 10% of your body weight.
Pick your poison, then it's 20 secs all out(with good form), rest 10 secs and repeat.
|
|
|
|
|
Logged
|
|
|
|
|
Animus
|
|
« Reply #12 on: August 24, 2008, 09:47:49 AM » |
|
Spinja, is that "b-up" any different from a jackknife?
|
|
|
|
|
Logged
|
|
|
|
|
Steve Low
|
|
« Reply #13 on: August 25, 2008, 12:00:47 AM » |
|
The key to Tabata's is the oxygen debt it creates to cause adaptations. These deplete the oxygen in a smaller number of probably smaller muscles. Although clearly full body exercises are better than isolated exercises... oxygen depletion is not the cause of body recomposition. Hormonal response (GH/test/etc.) + high intensity stress (see glycogen depletion and energy pathway stress) make the muscles undergo rapid changes such as increasing enzymes for glycolysis and oxidative phosphorylation, perhaps increases in contractile proteins if you're weak, hypertrophy of type I and possibly some type II fibers, etc. |
|
|
|
|
Logged
|
Use the search function, please.
Any advice given is not to be taken as professional information either medical, training or nutritional.
|
|
|
|
Animus
|
|
« Reply #14 on: August 25, 2008, 06:09:35 AM » |
|
Quick question.. If I were to run through a tabata push-up session, would it be all right to change stances each cycle?
|
|
|
|
|
Logged
|
|
|
|
|
