Tabata Intervals - The Most Efficient Cardio for Combat Sports

[@coopermazy]

I do Tabata on my Airdyne 20secs work/10sec rest for 5mins. Rest 4mins. 5min ride at moderate to high intensity. Rest 4mins. Tabata again 15secs work/15secs rest. Airdyne is low impact, has resistance and it pushes you back as hard as you work it. It compliments BJJ best for me. Just like a match you go hard then there's rest/lull in action. Resting Heart Rate of 47bpm on average, 44yrs old, 1st degree BJJ Black Belt Joslins/Alliance. I Airdyne 2-3 nights a week on nights I don't train BJJ. Kids crash and I step on my Airdyne. Training partner bought one as well.

[@gamebred26]

Jimmy people have no idea how hard they are. I think it gets compared to old-school exercise bikes. Thing is torture.

[@LAZ4R]

Haha I’m a blue belt at Ontario Top Team training out of Hamilton reading your comment in front of goodlife before doing my first Tabata ever on an aerodyne. Thanks for the motivation 👊

[@adeelali8417]

Is that all you do to get your heart rate so low?

[@coopermazy]

@@adeelali8417 yes

[@coopermazy]

@@LAZ4R I train and teach(ed) at Joslins in Hamilton. Since covid my Sunday morning 11am class hasn't been on the schedule. Been at Joslins 21/22 yrs. I'm Jeff's 3rd BlackBelt.

[@newerest1]

having to push hard when you're dead tired is a mental ability that is so critical to grappling

[@SLITTHROAT13]

Try the windgate protocol it is another great way to boost your VO2max.

[@turbothrottletrouble4217]

Can I do this with a skipping rope?

[@JGarcia-uy7sq]

im late but yes you can, try high knees instead of normal jumps for the 20 seconds as it tests your stamina and for the 10 seconds do slow jumps and start again. Thats how i do it and its a good workout

[@mikeg4490]

how often can i do this workout a week?

[@piotrnoname3269]

What you thing about circut training?

[@StephanKesting]

It's a good compromise if you have limited time. I use it occasionally to avoid boredom of always doing the same thing

[@tommyharris5817]

I bet he doesn't do the tabatas now

[@JRT140]

2005 just called and they want their misinterpreted tabata back.

[@AL0T0FBEARS]

Since I started doing tabata it takes way longer to gas me out on the mat and since I do mostly explosive workouts it really improved my game. Good vid

[@charliecarpenter9802]

I love these tabatas! Always about half way through I think "This was a mistake!"

[@LemoNadeFPV]

Excuse my profanity, but damn! Did 5 minutes of this torture and felt like I swallowed a fucking log. My throat! my lungs! took only a full hour for me to stop coughing and feeling blood in my throat

[@oxygenuptakekineticsPhD]

As a kinesiology Ph.D student, I agree with everything you say

[@flyingosom202]

this makes me think it's probably a pile of shit then

[@highsoflyify]

Most cruel Tabata excercises: Burpees and Sprints

[@Rivamus]

highsoflyify I utilize push-up burpees in most my tabata training. absolutely brutal but i feel so good after. I have only done sprints once because of how cruel it is. Absolutely character building

[@Jake-mj6mc]

Oh u sadist

[@SkyLineFai]

Burpees are easier than going all out on the airdyne

[@rogerg0834]

O_O...wow...I never thought that about combo. SICK!!! Will try it soon

[@kyeh8445]

I used to run 30-40+ kms a week for Muay Thai and I ran into lots of little lower body injuries adding up. Since I have had to stop the running I’ve been looking for a lower impact shorter alternative. This looks prefect for me thanks mate 👍

[@StephanKesting]

You’re very welcome, good luck with your training

[@patrickmurphy5842]

yeah the whole Thai training protocols are usually way overdone and unscientific. I would train every day 2 x 2 hours then before each session there woudl b e a 10 km run. Most thais are doing 60-100 km per week and then it messes with bone mineral concentration

[@jonasauruz]

VO2 max and min to max HR. Getting HR up and down and back up again. Noticing the time it takes to get the HR to calm and regain a steady breath. Good Job Steven. I liked this.

[@themaddrummerofficial]

"It's a better than nothing system." What a great way to put it. 👍

[@BPzeropoint]

Tabatas will absolutely destroy a person if done to the max....if ya got more time, throw in more intervals.

[@jabmalassie]

Fartlek?

[@taggebagge]

What works for me, in atleast maintaining my cardio, is doing a high amount of sprawls, or burpees every now and then, usually I'll do them while taking a break from my studies. The sprawl is a favourite of mine because the more I do it the more energy efficient I can do the sprawl on the mat and potentially stop a takedown. Also it really gets exhausting after a short amount of time, and I've found that it works wonders on my cardio, I think it really does improve my capability of studying aswell.

[@jerryh2954]

How about doing both, Zone2 4 days a week, then Tabada 2 times a week?

[@YamiYoshii]

when I was doing tournaments, sprints were by far the best for me. We would do lots of explosive and agility movement conditioning followed by sprints. then work on technique and then rolling followed by some more sprints. and I hated all of it!

[@criostoirashtin11]

This tabata protocol is great. Do it 3 mins on, 1 min off for boxing. Get your heart in the red zone, 90% HRmax

[@HealthyMBS1]

Jumping jacks, burpees, and squat jumps tabata-style work great too. My understanding is the major benefit from Tabata style exercise is it improves a specific aspect of your cardiovascular fitness... the "spike and rest" in the heart rate you put your body through improves your bodies ability to quickly recover from explosive movements and then be ready for more explosive movements

[@StephanKesting]

There's a lot of research on the topic, some of it controversial, but Tabatas boost your VO2 max, which in theory should help your ability to maintain long steady state cardio as well. Ultimately, though, something is better than nothing!

[@faultyclone0013]

@@StephanKesting this i agree with. I train anaerobic and steady state. I get results from both but i have noticed that when i solely focus on anaerobic workouts i do increase my so called gas tank

[@danman807]

Nosferatu makes some good points here.

[@calebr908]

Swimming Ive found to be very safe for athletes of all ages. Running and other forms of cardio can be too high impact and as someone who got leg injuries young I KNOW not to run up and down stairs, do burpees etc. Squats are Okay.

[@StephanKesting]

I think swimming is very good and very low impact. I don't think it's the most efficient type of cardio (partially because you have to trek to a pool, shower, change, etc. and partially because it's hard for most people to get their heart rates as high as with other forms of exercise). It's also not the greatest for fat loss because it tends to really stimulate the appetite. But if you've got the time and it's the only kind of conditioning you can do (or like doing) then go for it!!!

[@calebr908]

Stephan Kesting Thanks for the reply Stephan. A fan since i started training. I agree with you, most towns dont even have pools so its definitely not accesible for everyone.

[@truthseeker2733]

Nothing beats old catch wrestling hill sprints ;))

[@tougeattack123]

this is the best thing for me.im currently suffering from 2 tendonitis on my arm and i cant go to train or lift weights so i use this bike to build my stamina till i go back to training

[@patrickmurphy5842]

lol I did 5 minutes of aero bike last night, 10 secs end of every minute, this guys is doing 20 secs out of every 30. Nuts. Mind you I am doing 700w + every burst. it really hit me. Did some bag rounds and a few other things after.

[@futbol1972]

Try to do 100 burpees under 6 or 7 min

[@cristobal.palmero4919]

better you than me

[@dansvec8759]

I do 20 jumping burpees 5x every 2 days. They leave me gasping.

[@0hopscotch0]

Assault bike is no joke

[@Daidera91]

Stephan are you sour after a Tabata air bike workout the next day? I do the simple & sinister Kettlebell workout by Pavel Tsatsouline every day for strengthening and look for a short but effective conditioning training that I can add to my daily routine. But I am afraid that Airbike HIIT or Tabate workouts are too hard to do them every day and I don't have an Airbike at hand to give it a try (I would have to buy one which is quite an investment).

[@jacksonmaloney8520]

Hey guys, what is the ideal amount of sets? Around 3 or 4?

[@cliffcox7643]

I thought the ideal was 20on 10 off x 8.. .then rest 10 in and do 4 sets.

[@Immi1897]

what would people suggest for keeping your weight the same and doing more cardiovascular exercises. Eat more but eat more what type of foods.

[@gamebred26]

I just got the airdyne pro... pretty sure Satan designed it. Holy shit it's brutal.

[@Coldbrookdangee]

I wanna buy a road bike to get conditioned for wrestling. Good idea?

[@donferguson7068]

I'm curious how frequent you'd recommend per week for this type of training? As you're only doing 4-9 minutes each workout should you do it daily? At 57 years old I'm getting 3-4 hours of BJJ class a week. I'm curious to how much my body would be able to handle adding this training. Thanks

[@cristobal.palmero4919]

3x week maybe

[@Max-nk7ci]

i take tabata on my airdyne i love it is very very very difficult but i take 3 tabata with 4 or 5 minute rest inter the tabata i burn max 500 cal in 15mn is very rentable

[@anonymous4525]

Thks for the video. Any recommended alternative to the airdyne bike ?

[@StephanKesting]

Treadmill at 10-15% incline and as fast as you can still manage is a good one. You just need to get comfortable jumping on and off with the treadmill going. A rowing machine works too, or a very long flight of stairs.

[@R1nji]

Also, sprints. This is how Izumi Tabata found out about the Tabata method and this is, in my opinion, the optimal way to do the tabata workout.

[@MJ-rr4hd]

Schwinn airdyne 7? Pro? I see a toe cage as well.

[@owenwright4927]

Interesting so these Tabata intervals have a positive effect on your aerobic and anaerobic capacity I might try this as I don’t have much time in the week i do Muay Thai is it ok to just do this on a treadmill without an incline ? And can I do this with a skipping rope if I can’t get to a treadmill ?

[@Soupraaaaaa]

I’d just get the bike nothing will beat the bike

[@wsmaga]

this is awesome.

[@boskoloncar3040]

Thanks for this video. Subscribed and convinced enough to buy one! Yours is the best video I've seen explaining how to use it effectively

[@lt5550]

How many times a week should I do this?

[@ronin6158]

4:11 done! haha. Thats me after like 2m hard now.

[@j0ser1]

Props on the Guro Dan quote.

[@sebs2268]

those fan-bikes are hell lol

[@Brandon-ob9rg]

How many times a week do you do this? I'm doing bjj 5 times a week and lifting 3 times a week already. Not much more room to add cardio training in.

[@faultyclone0013]

3-4

[@Brandon-ob9rg]

@@faultyclone0013 Thanks man!

[@christopher6425]

Thank you for this

[@valentinagiusti8684]

as hard as you can: in resistance or rpm?

[@michaela8121]

Rpm

[@venkyparashar5712]

M sorry I just start laughing so hard when you speak for a long time sir🤣🤣🤣🤣 you got that comedian factor in you too besides a good martial arts player .

[@lrwhiteley]

@Stephan what about treadmills?

[@RAG1NGxxINFERN0]

I would recommend trying an airdyne i thought I could last a while on it like it was a treadmill but those things are BRUTAL try it out they are awesome

[@saminsaqlain9099]

Thanks man just what I needed

[@StephanKesting]

Synchronicity - glad it helped!

[@dirtkills]

tabata works great like you said in the better than nothing part but as for what helped my jiujitsu was sprints everyother day and long distance running not slow running but decent pace my sprints preferably uphill and doing hiit really helped i didnt gain weight but i got more defined and cardio shot through the roof. the way i did some tabata work aswell was on a heavybag for bigginers on a heavy bag i say start 30 seconds full blast 10 sec rest but i was going 1min and 15 rest 10 seconds, doing that 15 times. keep in mind if your doing hiit stuff make it so that stations are purposeful in the art youre doing. change it up sometimes aswell with the pull ups and push ups kuz you do want explosive power but you also want that long lasting power so 3 seconds going up on the pull uo hold for 5 and back down 3 seconds hang for 5 seconds and back up. thats all i did and i felt i was in peak shape at 30

[@yc2560]

I don't really agree with you "cardio is the most important"-argument, because you can make the same point for every other attribute: If you have no strengh, you can not even lift your arm. If you have no felxibility, your can't even move and so on.

[@36424567254]

but you can't really have 'no strength' or 'no flexibility', while you can have almost no cardio though. Everything is needed, but imo, cardio has the one big advantage of being the quickest to improve.

[@yc2560]

You can't have "no cardio" as well. Everbody can walk around. Also, you can develop strength very quickly. Just think about how fast people improve when they start lifting weights.

[@geemail369]

Thanks for your honest insights and footage!