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Hey my achilles is finally recovered and wanted to add cardio to my workout routine. I have a couple of questions. I was going to add some interval training to my routine, but didn't know whether to do HIIT or Tabata. Now I know that they are both similar but wanted to know if anyone has gotten better results from one rather than the other. I was thinking about doing these workouts 3 times a week in the morning during my fasting period (ULC). I was also curious if I ran a longer run once a week in order to keep some endurance over the summer because I run the Peachtree Roadrace (10k) on July 4th and want to be able to finish it. Thoughts?
Hey my achilles is finally recovered and wanted to add cardio to my workout routine. I have a couple of questions. I was going to add some interval training to my routine, but didn't know whether to do HIIT or Tabata. Now I know that they are both similar but wanted to know if anyone has gotten better results from one rather than the other. I was thinking about doing these workouts 3 times a week in the morning during my fasting period (ULC). I was also curious if I ran a longer run once a week in order to keep some endurance over the summer because I run the Peachtree Roadrace (10k) on July 4th and want to be able to finish it. Thoughts?
If I'm not mistaken, Tabata is a subset of HIIT. Which is better for you really depends what your goals are. HIIT is reveled because for the amount of work you do(which should be hard if done right) can give some extreme rates of return. I think Jake Wilson did a study finding 50-60% increase in resting metabolic rate from high-resistance HIIT(can't remember how long it lasted for). If you're looking to get strong and lean, go 15-20s on a bike all out on a very high resistance level and then rest for 2-3 minutes before doing again. Repeat for 4-8 times until you're absolutely gassed and your legs are swelling up like melons.
Hey my achilles is finally recovered and wanted to add cardio to my workout routine. I have a couple of questions. I was going to add some interval training to my routine, but didn't know whether to do HIIT or Tabata. Now I know that they are both similar but wanted to know if anyone has gotten better results from one rather than the other. I was thinking about doing these workouts 3 times a week in the morning during my fasting period (ULC). I was also curious if I ran a longer run once a week in order to keep some endurance over the summer because I run the Peachtree Roadrace (10k) on July 4th and want to be able to finish it. Thoughts?
Yeah I was going to switch it up and do one day bike, another sprint (since i have the high school track availability) and then I was thinking swimming/ropes/cycle ergometer for upper body. Out of the upper body could I do any of those. The gym i work at has a really good cycle ergometer and pool, at the school I can get access to a heavy rope as well. If I'm not mistaken, Tabata is a subset of HIIT. Which is better for you really depends what your goals are. HIIT is reveled because for the amount of work you do(which should be hard if done right) can give some extreme rates of return. I think Jake Wilson did a study finding 50-60% increase in resting metabolic rate from high-resistance HIIT(can't remember how long it lasted for). If you're looking to get strong and lean, go 15-20s on a bike all out on a very high resistance level and then rest for 2-3 minutes before doing again. Repeat for 4-8 times until you're absolutely gassed and your legs are swelling up like melons.
Also, forgot to mention this, but one long run a week is not going to kill you. Just don't do it right after a workout.
Also, forgot to mention this, but one long run a week is not going to kill you. Just don't do it right after a workout.
Awesome. What about doing the upper body hiit question. Kind of spliting up and doing one day lower body tabata (sprinting), then do one day on the bike and other day on hand ergometer. After a leg day i am really sore for a couple of days and if I wanted to do some tabata upper body i could do the hand ergometer or ropes. Thanks for the response
Also, forgot to mention this, but one long run a week is not going to kill you. Just don't do it right after a workout.
Awesome. What about doing the upper body hiit question. Kind of spliting up and doing one day lower body tabata (sprinting), then do one day on the bike and other day on hand ergometer. After a leg day i am really sore for a couple of days and if I wanted to do some tabata upper body i could do the hand ergometer or ropes. Thanks for the response
The ergometer would probably be good. Just follow the same protocol of high-resistance and work-to-rest ratios for best results.Any HIIT is going to provide benefits, but some is better than others. I'm not very familiar with tabata, but I thought it was very short rest periods and constant working which is going to limit results.
Also, forgot to mention this, but one long run a week is not going to kill you. Just don't do it right after a workout.
Awesome. What about doing the upper body hiit question. Kind of spliting up and doing one day lower body tabata (sprinting), then do one day on the bike and other day on hand ergometer. After a leg day i am really sore for a couple of days and if I wanted to do some tabata upper body i could do the hand ergometer or ropes. Thanks for the response
The ergometer would probably be good. Just follow the same protocol of high-resistance and work-to-rest ratios for best results.Any HIIT is going to provide benefits, but some is better than others. I'm not very familiar with tabata, but I thought it was very short rest periods and constant working which is going to limit results.
What about swimming? Or would that be too much?
Also, forgot to mention this, but one long run a week is not going to kill you. Just don't do it right after a workout.
Awesome. What about doing the upper body hiit question. Kind of spliting up and doing one day lower body tabata (sprinting), then do one day on the bike and other day on hand ergometer. After a leg day i am really sore for a couple of days and if I wanted to do some tabata upper body i could do the hand ergometer or ropes. Thanks for the response
The ergometer would probably be good. Just follow the same protocol of high-resistance and work-to-rest ratios for best results.Any HIIT is going to provide benefits, but some is better than others. I'm not very familiar with tabata, but I thought it was very short rest periods and constant working which is going to limit results.
What about swimming? Or would that be too much?
I may be wrong, but it doesn't seem like swimming can be effectively used for HIIT really. Maybe I'm just missing it, though. I guess if you can do 30s of "sprint" swimming followed by 2-3 minutes of active recovery, I don't see why it wouldn't work.
I do swimming EMOMs that wipe me out and is decent for HIIT. I do 150 meters or so easy to warm up then do 10 25 meter freestyle all out sprints every 60 seconds. I started swimming on the recommendation of a back doctor because of bulging discs. Helps balance the strength in the lower back and helps with the pain too.
Tabata is a protocol based on the studies of Izumi Tabata wherein participants alternated between work and rest ratios of 20:10 (in seconds). The participants were working at approximately 170% of their VO2 max. Chances are good that nobody on this forum can withstand that type of protocol for the eight rounds, I.e. four minute protocol. Please understand that these participants where Olympic speeskaters, and not your garden variety, I want to get in shape person.This is not to say that you can't use a 20:10 work/rest split, but during your work period you need to be balls out...no screwing around. You also need to chose movements that allow for all out effort:kettlebell swings, sled work, jump squats, dynamx all slams, mountain climber varieties, high knee run in place, battle ropes are great for this. Bodyweight work is going to be your best bet, as well as cycling. Swimming would be kind of tough, simply because of the difficulty of measuring or hearing your splits. My suggestion would be to start with a positive rest period as opposed to a negative rest. So, a 10:20; 15:45; 20:40; 30:30. Use each split for your finisher, for about two weeks then move to the next split, to progress in difficulty. After that you can go to negative rest: 35:25; 40:20....20:10. Your finishers don't need to mimic the 8 round protocol. Typical finishers can run from 4 minutes to 20, at a very high end but I prefer no more than 15 minutes. Here's an example of a finisher: Kettlebell swings - female can start with a 25lb KB. Guys start with 45lb Pick your work: rest preference, I'll use 20/40 hereSwing for 20Rest for 40Repeat 10 timesAnd there you have it, a nice neat finisher of 10 minutes. Of course you can do it for longer, as noted. And I know Keifer talked about programming your HIIT prior to strength training, so you could use that option as well, just don't blow your wad on HIIT and fail during your daily strength work. Hope that is helpful 🙂
My issue with tabata, then is that it just doesn't create the largest surplus in resting metabolic rate. The work:rest ratio is just too close to 1, or even greater than 1 for you to really put in a maximal effort for the work period.Don't get me wrong, tabata is excellent for conditioning, but it's not going to raise your metabolism as much as HIIT with a lower work:rest ratio and more intense work would.
Per Dan John's books, I've tried tabata with goblet squats and I want to die after 4 minutes. It works great on those days I want/need to shorten my legs workout.And IMO swimming can work great for HIIT. I do 50 meter free sprints, which for a decent swimmer should be around 40 seconds or less. I don't have a watch, but count my breaths to 20 - which I'm still catching around 15-18 - and go again. I've done this with breast stroke as well (due to ankle injury), but the intensity just isn't the same.
I recently tried the prowler. That is by far the worst HIIT I've ever had to do yet. Feels like death. Haven't tried Tabata, though.
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