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Using Larger Muscle Groups

by John

Ok, i am set to start doing Tabata but i was just wondering what you mean by using large muscle groups. Why does tabata training have little effect when you don't do this? I was planning to find a leg press machine at gym and do the sets on that.

I have been doing interval training for a while and found it to be very beneficial. i am getting to the point where i want to start pushing my fitness to new levels and this tabata training looks like it could be something that will help me do this.

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Using Larger Muscle Groups

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starstarstarstarstar 		Big muscle groups provide big results
by: Greg

Your bigger muscle groups are areas like your legs, your back etc. You want to be using these because you will be creating more of a drain on your muscle energy (Glycogen) than if you were to do this on a small muscle group like you biceps.

When you create a large deficit the body will do two things, firstly draw more energy from other sources to replace the muscle energy and secondly start adapting your body to be able to cope with activities like this.

Personally i wouldn't use a machine to do tabata, you would get a lot more benefit from free weights because although the leg press uses your leg muscles, a lot of them are supported on the machine and you would get a lot more benefit from doing free weights and having to support all of yourself
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starstarstarstarstar 		For beginners?
by: Moedot7

I assume if you are an intermediate you could still do this.

If a fit person was to do it with his highest set which he could just about cope with.. then presumably a less fit person would do it to his own highest set..

(by set i mean weight and speed etc)

Ratio-wise it would have the same affect right?
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starstarstarstarstar 		Why can't I do this everyday? How can you do it wrong??
by: JAMI

I'm curious, i've been doing Tabata for about 8 days give or take 2-3 days in between. I hall butt on the treadmill 20 on 10 off...I haven't had any issues in doing this everyday..what am I doing wrong? I definetly want to get it corrected can you help?
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starstarstarstarstar 		True tabata
by: Greg

mmm, to answer these questions i need to get a little technical, maybe i should include this in the main article?

The true definition of tabata is a certain workload, relative to your fitness. So if you want to be doing true tabata you need to be working out at 170% of your VO2Max for your high intervals. (VO2Max is a measure of your aerobic power.)

Now you will never be able to get close to that level on a treadmill, you could do it sprinting on a field or on a spinning bike if you can crank the resistance up. You can also do it with weights.

If you work out your VO2Max and exercise at a power level equivalent to 170% of this, you will quickly find thats its not something you want to do every day but you will be doing correct tabata. My suggestion would be to do it on a spinning bike, it lets you get to the intensity without exposing you to too much chance of an injury.

As for beginners, this should show why it isn't for them - still as Moedot7 indicated, just exercising to your limit is still a strong interval and worthwile.

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