Comments on: Introducing Inverted Tabata – Interval Training http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/ The Art and Science of Building Lean Muscle Mass <br>and An Awesome Physique for Men Over 40 Wed, 08 Sep 2010 09:11:59 +0000 hourly 1 http://wordpress.org/?v=3.0.1 By: Dylan http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/comment-page-1/#comment-5275 Dylan Sat, 19 Sep 2009 04:19:57 +0000 http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/#comment-5275 Hey Darrin, Punch-outs involve alternating left and right punches at your fastest paceon on a large, heavy punching bag. The bag should be forced into a lean-away and maintained as such until the end of the set. 20/20 is my preferred interval timing for these; meaning 20 seconds maximum intensity followed by 20 seconds rest. Your upper body (your arms feel it the most) is targeted in isolation from punch-outs, so supersetting these with squats or another lower body exercise that can be done with decent speed seems to work wonders. Punch outs are quite fun, but do require some equipment and space. The most convenient, yet most mentally crushing form of Tabatas I have done has to be 20/10 Sprints until absolute failure, or Burpees done the same way, but not many people will put themselves through that a second time haha Hey Darrin,

Punch-outs involve alternating left and right punches at your fastest paceon on a large, heavy punching bag. The bag should be forced into a lean-away and maintained as such until the end of the set. 20/20 is my preferred interval timing for these; meaning 20 seconds maximum intensity followed by 20 seconds rest.

Your upper body (your arms feel it the most) is targeted in isolation from punch-outs, so supersetting these with squats or another lower body exercise that can be done with decent speed seems to work wonders.

Punch outs are quite fun, but do require some equipment and space. The most convenient, yet most mentally crushing form of Tabatas I have done has to be 20/10 Sprints until absolute failure, or Burpees done the same way, but not many people will put themselves through that a second time haha

]]> By: Darrin http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/comment-page-1/#comment-5266 Darrin Fri, 18 Sep 2009 13:11:04 +0000 http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/#comment-5266 @Dylan - cool. Could you give a quick description of 20/20 punch-outs for us? @Dylan – cool. Could you give a quick description of 20/20 punch-outs for us?

]]> By: Dylan http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/comment-page-1/#comment-5256 Dylan Thu, 17 Sep 2009 11:23:52 +0000 http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/#comment-5256 I have experimented with many HIIT ideas over the past year, including Tabata intervals, complexes and metabolic conditioning. If I agree with any single point you make in your article, it has to be the fact that 'true' HIIT is mentally crushing and maintaining any kind of consistency is a major challenge for even the craziest warrior. In 20 seconds of maximum effort, muscle fatigue WILL occur even if you split intervals into different muscle groups. This makes continuing to exert yourself all the more difficult. The focus should be on getting your heart rate as fast as possible, not overloading your muscles with lactic acid. So I commend you for your proposal of inverted Tabatas. It is a logical and intelligent solution on many fronts. Get used to HIIT (get fit and mentally stronger) and find your favourite routines by starting with 10/20 intervals, before graduating to 20/20, then to 20/10. Genius. My personal favourite is 8 minutes of 20/20 Punch-outs alternating with Squats, which I mix up with traditional Tabatas when I have the will power. Punch-outs are much more brutal than squats due to the lower ROM and consequent potential speed, so the squats almost serve as a rest! Only just found your site and have enjoyed reading many of your articles. Good stuff! I have experimented with many HIIT ideas over the past year, including Tabata intervals, complexes and metabolic conditioning.

If I agree with any single point you make in your article, it has to be the fact that ‘true’ HIIT is mentally crushing and maintaining any kind of consistency is a major challenge for even the craziest warrior.

In 20 seconds of maximum effort, muscle fatigue WILL occur even if you split intervals into different muscle groups. This makes continuing to exert yourself all the more difficult. The focus should be on getting your heart rate as fast as possible, not overloading your muscles with lactic acid.

So I commend you for your proposal of inverted Tabatas. It is a logical and intelligent solution on many fronts. Get used to HIIT (get fit and mentally stronger) and find your favourite routines by starting with 10/20 intervals, before graduating to 20/20, then to 20/10. Genius.

My personal favourite is 8 minutes of 20/20 Punch-outs alternating with Squats, which I mix up with traditional Tabatas when I have the will power. Punch-outs are much more brutal than squats due to the lower ROM and consequent potential speed, so the squats almost serve as a rest!

Only just found your site and have enjoyed reading many of your articles. Good stuff!

]]> By: Darrin http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/comment-page-1/#comment-4940 Darrin Tue, 14 Jul 2009 01:01:14 +0000 http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/#comment-4940 @Muse - Muse, you sound intense! That's very impressive! p.s. I edited one of your words because even though this site is designed for adults, I know some kids read it and I just like keeping it as clean as possible; don't take it personally and keep the comments coming: You obviously have a lot to share! @Muse – Muse, you sound intense! That’s very impressive! p.s. I edited one of your words because even though this site is designed for adults, I know some kids read it and I just like keeping it as clean as possible; don’t take it personally and keep the comments coming: You obviously have a lot to share!

]]> By: Muse http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/comment-page-1/#comment-4937 Muse Mon, 13 Jul 2009 06:12:17 +0000 http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/#comment-4937 Oh I forgot to mention that I run for about half an hour to the gym as a warm up to the interval training and do a cool down of Yoga for about 20 minutes afterwards. Cheers. Oh I forgot to mention that I run for about half an hour to the gym as a warm up to the interval training and do a cool down of Yoga for about 20 minutes afterwards. Cheers.

]]> By: Muse http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/comment-page-1/#comment-4936 Muse Mon, 13 Jul 2009 06:01:23 +0000 http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/#comment-4936 Wazzup you p**** -- lol -- I am a 52 year old woman and do Interval training with weights -- 8 sets of 20 second reps with 10 second intervals. I do about 4 exercises 8 sets each per workout: squats, dead lifts, and overhead lunges/squats, and usually some weight bearing exercises for the abs. And I work out with weights 3 to 4 times a week. I look 25. Age is an illusion -- there is no matter only energy and that universal energy is available. Of course 25 years of Yoga helps but think you are getting old and you will get old. Its all in the mind and it is what you believe. Wazzup you p**** — lol — I am a 52 year old woman and do Interval training with weights — 8 sets of 20 second reps with 10 second intervals. I do about 4 exercises 8 sets each per workout: squats, dead lifts, and overhead lunges/squats, and usually some weight bearing exercises for the abs. And I work out with weights 3 to 4 times a week. I look 25. Age is an illusion — there is no matter only energy and that universal energy is available. Of course 25 years of Yoga helps but think you are getting old and you will get old. Its all in the mind and it is what you believe.

]]> By: Lifting and Thinking | Weight Training Thinker | What You Think About While Lifting Weights | World Fitness Network http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/comment-page-1/#comment-4848 Lifting and Thinking | Weight Training Thinker | What You Think About While Lifting Weights | World Fitness Network Wed, 01 Jul 2009 13:40:32 +0000 http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/#comment-4848 [...] the weights.  [Aside - interval training is somewhat similar, especially if you are doing my "inverted Tabata" [...] [...] the weights.  [Aside - interval training is somewhat similar, especially if you are doing my "inverted Tabata" [...]

]]> By: Abhishek http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/comment-page-1/#comment-4740 Abhishek Tue, 16 Jun 2009 09:10:04 +0000 http://worldfitnessnetwork.com/2009/05/introducing-inverted-tabata-interval-training/#comment-4740 Hey, Good article, but your title will mislead more beginners than it will help seasoned. Normally you do HIIT every 2nd week, with a continuous work out routine (4-6 days a week). to do HIIT basically you will need to push your heart to its almost 100% and do the workout/training with 100% RM. Putting a beginner in these shoe will get his leg broken. Hey,
Good article, but your title will mislead more beginners than it will help seasoned. Normally you do HIIT every 2nd week, with a continuous work out routine (4-6 days a week). to do HIIT basically you will need to push your heart to its almost 100% and do the workout/training with 100% RM. Putting a beginner in these shoe will get his leg broken.

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