Email:

We Will NEVER Share Your Email
Home / Weight Loss Workouts / About Tabata Training

12 Minute Tabata Training Bike Workout

Tabata Training Overview :


Click here for the Tabata Training Bike Workouts mentioned in this study!

In the late 90's, Dr. Inzumi Tabata and his colleagues from the National Institute of Fitness and Sport in Tokyo, Japan set out in search of the 'ideal' cardiovascular training protocol.

A training regime that would efficiently increase fat burning, cardiovascular fitness and anaerobic capacity. (Anaerobic capacity, in really simple terms, is the amount you can train before that horrible burning feeling takes over in your muscles - A waste product called Lactic acid)

Tabata compared the effects of moderate intensity exercise and high intensity interval training (HIIT Training).

Image by Olivier BareauIn the moderate intensity group, seven active young male subjects exercised on stationary bikes for five days a week for six weeks at 70% of their VO2 max (VO2max is the volume of oxygen you can consume while exercising at your maximum capacity.

Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned) for 60 minutes each session. VO2 max was measured every week during the six-week period and as each subjects VO2 max improved, the exercise intensity was increased to make sure that they pedalled at 70% of their VO2 max.

The HIIT training group consisted of seven active young male subjects who cycled on a stationary bike five days a week for six weeks on the programme below.

After a 10 minute warm up, the subjects did seven to eight sets of all-out work bursts (170% VO2 Peak), each lasting 20 seconds, with 10 seconds of rest in between. The pedalling speed was 90 rpm and the sets were terminated when pedalling speed dropped below 85.

The moderate intensity group experienced a significant increase in VO2 max (about 10%) but no increase in anaerobic capacity. On the other hand the HIIT training group experienced a 14% increase in VO2 max (very high for 6 weeks) and 28% increase in anaerobic capacity.

Just goes to show that low intensity cardio is not always the way to go.

Click here for the Tabata Training Bike Workouts mentioned in this study!

reference
Medicine & Science in Sports & Exercise : Volume 28(10) October 1996pp 1327-1330



Build Muscle Fast E-zine

Vince DelmonteSubscribe to our Lean and Mean! Monthly E-zine now and get 2 mini e-books for FREE

'Avoid The Top 20 Ways to Screw Up in the Gym' by Vince Delmonte

AND

'Fat Burning Fairy Tales' by Sean Nalewanyj


Click here for more info on our E-zine

Email

First Name

Then

Don't worry -- your e-mail address is totally secure.
We HATE spam and promise to use it only to send you L&M E-ZINE.


Recommended

Free Acai + 1 year Free Magazine Subscription for U.S Residents

Search Our Site


Muscle Gain/Fat Loss Online Program Reviews

no nonsense muscle building

There are many hyped programs on the net about muscle building and fat loss. Do they live up to the hype??

I make sure that you don't get scammed by thoroughly reviewing all of these programs!

Which programs will get you the body of your dreams?

Which ones should you avoid like the plague??

Find out here


The Experts


build muscle fast


Enjoy This Site?
Then why not use the button below, to add us to your favorite bookmarking service?




Subscribe To
This Site

XML RSS
Add to Google
Add to My Yahoo!
Add to My MSN
Add to Newsgator
Subscribe with Bloglines


Return to top

Copyright© LoseWeightBuildMuscles.com 2008-2009. Please read our privacy policy
Disclaimer : All information obtained from this website and put into use is done so entirely at the users own risk. LoseWeightBuildMuscles.com assumes no liability for any injuries or actions taken by the user as a result of the information obtained here. Always seek your doctor's consent before starting an exercise program.