Tabata - Anyone?

[mcselede]

Hi,

Hatte mich die letzten Tage eher mit HIIT auseinandergesetzt und bin des öfteren über "Tabata" gestolpert. Weil es mich nicht wirklich interessiert hat, habe ich das "überlesen".

Jetzt hat mich aber ein Personal Trainer "bequatscht", es mit Tabata zu probieren, weil seine Trainees Top Erfolge damit erzielen.

Gibt es jemand der mit 8x(20:10) trainiert hat und somit von seinen Erfahrungen berichten kann?

[mcselede]

Falls sich jemand dafür interessiert:

ABSTRACT

Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.

Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.

This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.

Hier die ganze Studie zum Download: http://www.megaupload.com/?d=Y7202LW8