Take the 2-minute tour ×
Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs. It's 100% free, no registration required.

I cycle most evenings when I get home from work.
I read about Tabata on here and wondered if it would be any good for me?
Maybe cut my total time down to 30 minutes, 5 mins warm up, 2 mins Tabata, 5 mins cool-down?
I'm trying to lose fat, at a decent rate. I eat well, just want to lose it quicker!

share|improve this question
add comment

1 Answer 1

up vote 4 down vote accepted

It's fine to use a stationary bike for Tabata-style interval training. Much of Tabata's research was on stationary bikes.

The protocol prescribes 4 minutes total of intense intervals:

The whole session last 14 minutes and comprises of a 5 minute warm up, 4 minutes of intense exercise and a 5 minute cool down. The 4 minutes of intense exercise comprises of 8 repeats of 20 seconds of maximum effort work of your selected exercise followed by a recovery of 10 seconds.

If you're reasonably fit already, doing absolutely all-out effort for twenty seconds eight times should be exhausting.

share|improve this answer
    
Bad typing on my count there, I meant 2 minutes as I'm not the fittest yet. But I'm thinking go for the 4 minutes anyway now, never gonna get there otherwise! Thanks Dave. –  twgoff Aug 3 '12 at 21:27
    
@Saveyourself91 I started my Tabata with 6 rounds of effort (3 mins), but progressed within a couple of weeks to the full 8. You are correct, your last few rounds will probably be very bad but you can't improve if you don't do 'em. –  VPeric Aug 4 '12 at 15:18
    
Thanks VPeric. I'm going to shoot the full 8 from the off. If I can't do it I'll take it down to 6 for a week then tr again. –  twgoff Aug 4 '12 at 18:48
add comment

Your Answer

 
discard

By posting your answer, you agree to the privacy policy and terms of service.

Not the answer you're looking for? Browse other questions tagged or ask your own question.