Tabata method help

K

Krieg

0
I was just browsing around and found this suggested in another thread for someone trying to lose fat/get in shape with running. My question is, about what speed should I try. Currently I run a mile pretty much everyday at 7MPH(I am out of shape) and then walk for another 1.5 miles @ 4mph, after that I just ride my bike for 30 minutes. I get tired after it, but its not that much fun and I am never really tired after it.

I read that the Tabata method is good for losing weight. Now to my real question, how should I do the sprinting? start with 8MPH and do it for 20 seconds, then jump off the tread mill for 10 seconds and back on?
 
I don't believe the Tabata method was meant to be used with a Treadmill. I think you would be better off choosing one or two exercises (that compliment each) other that would bring you to fatigue in the 4 minutes.

On a treadmill you are at the mercy of the speed button -- you can not use your own manual power to push as hard as possible for the 20 seconds -- if you set it to 8, maybe you really could do 8.2 or even 9 -- you are limiting yourself on your maximum output (if that makes sense). If you feel you have to use a machine, use one where YOU do the work. As for the 'rest' phase you can either do a passive or active rest -- depends on you, your body, and the exercise you choose.

Some examples off a treadmill might be:
1. push-ups -- try for at least 8 every 20 seconds with 10 seconds rest in between -- (can do full or bent leg, but don't change mind in the middle)
2. Squats alt with Squat Thrusts or Burpees
3. Medicine Ball Slams alt with Tricep Push-ups on Ball
4. Mountain Climb - Side Plank Right - Mountain Climb - Side Plank Left

The possibilities are ENDLESS!!!

Oh, and do not be discouraged if you can not make it through the four minutes the first couple times you try!!!

HTH
 
So a stationary bike could be used though? I guess I can just try the HIIT for the treadmill part, or just keep going at what I am.
 
Yeah if you want to run Tabata drills, you definitely need to do it off the treadmill.
As for how fast? For 20 seconds, run like something big huge and scary is chasing you, then slow it down for ten seconds. Repeat seven more times.
 
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