HIIT/ Tabata

[badge48]

There is a lot of talk about this and that is is better for heart/fitness/fat burn than steady state long pieces.

Sprint 20s, rest 10s. Rinse and repeat...

Ref Michael Mosley/ Tabata etc.

Not much mention of it in rowing circles though.

Thoughts? Can you achieve more from, say, 3(4x100m) sprints with a brief rest in between,than a 10km steady state? Not talking off water training for on water racing obviously. Purely for fitness/ weight control.

Certainly would help on the boredom/ time factor...

[hjs]

Hint, try to find 1 serious athlete who is using this.....

Hint 2, how well have Japanse skaters been at longer distances?

[Livio Livius]

Hint 2, how well have Japanse skaters been at longer distances?

One japanese woman at least this world champion (sprint).

[hjs]

Hint 2, how well have Japanse skaters been at longer distances?

One japanese woman at least this world champion (sprint).

Yes, and you why? She trained in the netherlands and has a dutch trainer now And its volume volume volume plus you can guess........ Lots cycling.

Her mantra tought over here is this, (she speaks dutch) ik ben de baas! (I am the boss!)

[GJS]

The sedentary citizen will absolutely see meaningful cardiopulmonary benefits. Pretty well established to be helpful for fat loss too.

But for any sort of performance, volume is required.

You are - given the intensity of HIIT/Tabata - limiting yourself to 2 or 3 sessions a week. The evidence indicates longish HIIT might confer the most benefit (interval length 3+ mins): 5x3mins, 4 x 5mins, 5 x 4mins those sorts of protocols. Perhaps c 2mins rest. Need to go very hard, mind. The untrained often lack the grit for these.

If that sounds a touch boring and time consuming, Martin Gibala - prolific in the field - has just released a book called something like '1 Minute Fitness'.

[hjs]

Heather Bergsma, wins the 1500 after the 1k yesterday. Reason? Training in the netherlands, maried a dutch guy (long distance guy), traines the dutch way, lots of cycling.........
Other japense third... Dutch trainer....

We should stop training the foreighners

[Livio Livius]

Heather Bergsma, wins the 1500 after the 1k yesterday. Reason? Training in the netherlands, maried a dutch guy (long distance guy), traines the dutch way, lots of cycling.........
Other japense third... Dutch trainer....

We should stop training the foreighners

Hoeveel medailles (mannen en vrouwen) met NL trainers ? Translation: how many medales at WC Sppedskating with dutch trainers?

[hjs]

Heather Bergsma, wins the 1500 after the 1k yesterday. Reason? Training in the netherlands, maried a dutch guy (long distance guy), traines the dutch way, lots of cycling.........
Other japense third... Dutch trainer....

We should stop training the foreighners

Hoeveel medailles (mannen en vrouwen) met NL trainers ? Translation: how many medales at WC Sppedskating with dutch trainers?

Included the dutch skaters above 80%. Dutch trainers in Japan, China, Germany, Canada, Us.

Dutch trainer Jack Orie from team JumboLotto Nl got a sweap won all gold metals for man. Never done before.

[lindsayh]

Dutch trainer Jack Orie from team JumboLotto Nl got a sweap won all gold metals for man. Never done before.

I'm with the Dutch on this (but I am having lunch in Amsterdam with Henry on Thursday)

[badge48]

Thanks to all for your responses. I'm not up with the speed skating references but we are a long way away here in Oz.

I'm confused. Putting aside diet, which I acknowledge is fundamental, am I bettter off for weight loss to do, say, a 10k rating 17 - 20 at around 120hr (this feels so light when I do it,barely an effort) or to do, say, 6 Tabatha splits at max output. The latter is all over in 10 mins, the former takes 45 mins. Or something else? Thanks.

[hjs]

Thanks to all for your responses. I'm not up with the speed skating references but we are a long way away here in Oz.

I'm confused. Putting aside diet, which I acknowledge is fundamental, am I bettter off for weight loss to do, say, a 10k rating 17 - 20 at around 120hr (this feels so light when I do it,barely an effort) or to do, say, 6 Tabatha splits at max output. The latter is all over in 10 mins, the former takes 45 mins. Or something else? Thanks.

Number one is diet, if that is crap, training does not matter much.

For overall health and energyuse do both. Tabata s done how they should be are very tough. You need an pretty ok fitness to be able to do them.

Re time... Wu and cd are needed for a Tabata. Its more time.

Again, food! You can get lean on any exercise.

[Edward4492]

Henry is dead on. Diet,diet, diey. And I don't mean starve yourself. Cut out all the crap and I mean every last scrap of garbage. If you're serious; no junk, no alchohol, no sugar, no simple carbs, no pizza, pasta bagels, or bread. Period....no compromise. I went from a fairly lean 170lbs, (6') 12% to 161.8 lbs 9% in four weeks eating 2200-2500cals daily. 100% quality. That means meat, fish, chicken and eggs. Nuts and olive oil for fat. I like cheddar cheese (but there are those that propose no dairy). As many vegetables as you want. Berries and fruit, although fruit could be an issue due to sugar content. And you'll feel better.

Forget Tabata. Log time or meters at a reasonable, challenging pace.Tabata first of all is generally not followed in accordance with the original protocol. It's supposed to be one session, total of four minutes of (8) x 20s on/ 10s rest. And that's it. If you can do another set.....you didn't do it right; you're supposed to be at a state of complete and total exhaustion. And remember, this was first developed on highly trained athletes who were capable of mentally and physically pushing themselves extremely hard. They already had superior fitness. And on a C2 erg, there's a strong possibility you'll hurt your back doing hard sprints when you're near exhaustion.

[jamesg]

Not much mention of it in rowing circles though.

This seems to be the equivalent for oarsmen:

https://indoorsportservices.co.uk/training/fast_track

[badge48]

Not much mention of it in rowing circles though.

This seems to be the equivalent for oarsmen:

https://indoorsportservices.co.uk/training/fast_track

Thanks for that. There's a lot of good information there.

So, I just did 2 x 5k rating around 18, 2.15 split and my heart rate got up to around 150. Didn't feel like hard work.

I'm 45 yo, so let's say maxhr is around 170. So my heart rate was in the 80 - 90% zone for 45 mins. Is that about right for a daily fat burn?

I'm mixing up the rowing with a couple of fast long walks with a mate (10km each) and 2 weights sessions a week. With weights, I tend to keep moving, no rests, superset 10-15 reps per set til failure for about 40 mins. Don't want to build muscle just improve what's there.

[jamesg]

2:15 is about 140W, so in 45 minutes you delivered 140x45x60 Ws work, burning in total about 4 times as much chemical energy, or 0.45 kWh, say 40 g dry fat. Getting fit a is a long job.