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Can tabata be spread throughout the day?



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UNIDENT
Posts: 33,498
1/6/13 1:28 P

emoticon emoticon

You should never do any high intensity workout without a proper warm up first.

Are you suggesting you're going to warm up for five minutes, perform one minute of work, then cool down for 3-5 minutes, several times a day? I think not. I think you're suggesting you'd like to simply start from cold and do the 1 minute (BANG!) several times a day.

That would be harmful.

High intensity workouts are very hard on your body and you should always warm up and cool down. You would be better off to get your 4 minutes of Tabata at once.

And this is not even questionning whether 1 min actually has the same benefits as 1/4 of a 4 min workout. I doubt that's been studied.



RSB_84
SparkPoints: (4,779)
Fitness Minutes: (2,619)
Posts: 112
1/5/13 8:20 P

Hi BAGUILAR711.
Regarding time for exercise, I found that it was easier to 'find time' when I found an activity that I actually liked! While HIIT amd Tabata can be really effective, you are not going to stick with it unless you get some satisfaction from it. Well, I can't anyway. I totally understand the time restraints, but I honestly think the key is to find something fun. Even if it takes longer to reach your goals, you are maybe more likely to stick with it. I have started and given up so mant fitness regimes, but now I've figured out what is best for me and I (more or less!) can keep it up!

Why not try one of the challenges on here, like 10 mins a day, or the Jan Jumpstart challenge? Don't get discouraged, you just need to find the right thing for you! emoticon




ZORBS13
SparkPoints: (97,524)
Fitness Minutes: (98,629)
Posts: 13,024
1/5/13 4:54 P

Tabata isn't meant to be spread out. And if you feel like puking, you're doing it right.

I'm not sure how you can't find even 4 minutes in your day to exercise. Surely you could even get up 10 minutes earlier? Of course I do not know your exact situation, but I also have a 2 year old and work 3 jobs, and I manage to make 4-7 hours a week to exercise. It's about priorities.



SIMPLELIFE2
Posts: 704
1/5/13 4:48 P

The tabata protocol was only studied and rated effective as a 4-minute block. You are supposed to do 20 seconds of all out effort followed by10 seconds rest and repeat eight times.

What are you doing? Running? Cycling? Burpees? I don't even know how you can translate it into 1-minute bouts. You can't just jump into a high intensity activity and then stop. You are just inviting injury. In fact, I even tack on a few extra minutes to my warm up and cool down when I am doing HIIT work.

Also, the benefit and calorie burn comes from your continuing climb in heart rate. The 10 seconds is not enough to fully recover, so each spurt of activity is starting at a higher rate, which helps build capacity. This does not happen in 1 minute, and as I said, you also need to account for warm up and cool down, which should each be at least 5 minutes.

Also, what else are you doing for exercise? High-intensity training is great, but it needs to be mixed in with other types. Tabata training is pretty advanced. Perhaps it is something you need to build up to. If it makes you feel like puking, that's a pretty good indication it is.

I understand you are busy, but I don't think exercising 1 minute four times a day, even if intense, is going to help you reach your goals or provide the basis for a well rounded routine. I would aim for blocks of 10 to 15 minutes a few times a day and vary your training.



H0KIE_GIRL
SparkPoints: (3,550)
Fitness Minutes: (4,673)
Posts: 88
1/5/13 4:37 P

I couldn't give you the correct 100% answer but with tabata its about keeping your heart rate going. Now just doing one 4 minute stretch instead of the full hour probably is going to be a huge difference as far as calories burn goes because you also burn calories once you're done.

What I would say try for preferrably is at least a 30 minute tabata session which really isn't to hard to fit into your schedule if you really map it out and personally I would say anything less than 10 minutes at a time isn't really getting your heart rate going long enough to make an impact.




BAGUILAR711
SparkPoints: (47)
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Posts: 6
1/5/13 3:13 P

I was wondering if anyone has done tabata, or a series of high intensity workouts throughout the day. So instead of 4-6 minutes of hell, going through 1 miniute of intense cardio at a time, throughout the day. If so have you seen weight loss? I find it really hard to follow the 4 minutes of tabata, and give up (I normally make it half way through, and am on the verge of puking by that point) but i still want to incorporate exercise into my day. I have a 2 year old, and I work and go to school full time so its hard to set aside a solid stretch of time, but i do have time for a minute here and there. Would this be useful as long as im reaching or exceeding my targer heart rate, or is it something that has to be done all at once for weight loss benefits?

Edited by: BAGUILAR711 at: 1/5/2013 (15:21)


 
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