most recent 30 from http://paleohacks.com 2013-06-20T03:45:36Z http://paleohacks.com/feeds/question/8750 http://www.creativecommons.org/licenses/by-nc/2.5/rdf http://paleohacks.com/questions/8750/sprints-and-tabata-at-home Yoannah_offca 2010-08-16T03:07:10Z 2010-08-16T13:33:43Z

<p>I do not have an opportunity to workout outside and do more regular sprints, so I have been trying to do tabatas as a form of "sprints". I do not have a home-gym, just a little bit of floor and some dumbbells, I workout mostly heavily with bodyweight exercises. </p> <p>I've been coming up by myself with exercises to do in the tabata system. Could you tell me if I am doing it right? Can it count as "sprint"? Do you have other ideas of movement that could be used during at-home tabatas?</p> <p>I am generally doing five different tabata sets. Depending on day I might be doing the following: burpees, squats, skiers (fast jumping sideways from one leg to another simultaneously touching toes with opposing hand), "walking planks" (up and down from elbows up), jumping jacks (with small weight, like 3Ibs), shadow boxing, front kicks...</p> <p>I am just trying to do them as fast as I can. Does it make sense? I hope I am not doing something counterproductive! </p>

http://paleohacks.com/questions/8750/sprints-and-tabata-at-home/8757#8757 CT 2010-08-16T05:13:44Z 2010-08-16T13:33:43Z

<p>This is a really good question, and one I've considered myself at many times, mainly when it's freezing outside or torrential rain. Firstly, I say what you're doing sounds pretty much there. Going back to the Tabata study, I think your workout needs to meet certain criteria: </p> <ol> <li>it needs to be fast, to utilise fast twitch muscle fibres. </li> <li>It needs to be all out effort. </li> <li>For preferable bodily response, namely good HGH secretion, it should last about 20 seconds, with a minute or so rest between sets. </li> </ol> <p>I think of the exercises you're doing, many could tick those boxes. The shadow boxing and kicks sound especially good. Also worth looking at some standard plyometrics for other ideas, as they're explosive, and you're toast pretty quickly on many exercises.</p>