tag:blogger.com,1999:blog-15453087217465654272024-03-04T23:26:32.892-08:00Tabata Timer - Download Free Tabata interval TimerTabata timer is a timer designed for tabata interval training.Jannehttp://www.blogger.com/profile/02340410319525189158noreply@blogger.comBlogger6125tag:blogger.com,1999:blog-1545308721746565427.post-27172832494948206692011-05-16T00:08:00.001-07:002022-12-09T07:20:06.504-08:00Tabata timer<div class="separator" style="clear: both; text-align: center;">
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<span class="Apple-style-span" style="font-size: large;">Tabata Timer</span></h1>
Tabata timer is a program designed for tabata intervals. This program is designed and coded with java so you need java to run it. It has been tested on Windows and Linux. This is the first version so any improvement ideas are welcome. Use the comment box for improvement ideas or send an email to qthrasherq(a)gmail.com<br />
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<b>New to tabata intervals ? Check the links on the right.</b></div>
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<b><span class="Apple-style-span" face="Arial, Helvetica, sans-serif">You need java to run this timer, g</span><span class="Apple-style-span" face="Arial, Helvetica, sans-serif">et it <a href="http://www.java.com/en/download/index.jsp">here.</a></span></b></div>
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<span class="Apple-style-span" face="Arial, Helvetica, sans-serif"><b><u><span class="Apple-style-span" style="font-size: large;">Android version released!</span></u></b><br />
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<span class="Apple-style-span" face="Arial, Helvetica, sans-serif" style="font-size: large;">Tabata timer </span><span class="Apple-style-span" face="Arial, Helvetica, sans-serif" style="font-size: large; font-weight: normal;"><b>Installation instructions:</b></span></h1>
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<span class="Apple-style-span" style="font-size: large;">Tabata timer <span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; font-weight: normal;"><div style="-webkit-text-decorations-in-effect: none; display: inline; font-family: "Times New Roman"; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; margin: 0px; text-align: left; text-decoration: underline;">
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<u>for Windows</u></div>
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- Download the program from the download button on the right</div>
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- Double click the tabatatimer.jar</div>
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- If it does not start right click -> open with and choose Java runtime environment</div>
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<span class="Apple-style-span" style="font-size: large;">Tabata timer</span><span class="Apple-style-span" style="font-size: small;"> <span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; font-weight: normal;"><div style="-webkit-text-decorations-in-effect: none; display: inline; font-family: "Times New Roman"; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; margin: 0px; text-align: left; text-decoration: underline;">
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<span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; font-weight: normal;"><b><b><u>for Linux (Ubuntu)</u></b></b></span></div>
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<b style="font-weight: normal;">-</b> Download the program from the download button on the right</div>
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- In Linux you need to give permission for the user to run it.</div>
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- In terminal go to the folder where you downloaded the file</div>
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- Write: "sudo chmod 777 tabatatimer.jar"</div>
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- Then it asks your password</div>
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Or in graphical interface</div>
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- Right click the file -> properties -> permissions</div>
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- mark the "allow execution file as program"-spot</div>
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Then double click to file.</div>
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If the program does not start right click -> run with Java runtime environment</div>
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<span class="Apple-style-span" style="font-size: large;">For IT-consultation visit: <a href="https://www.vaajaconsulting.com/">Vaaja</a><br />
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</u></b></span>Jannehttp://www.blogger.com/profile/02340410319525189158noreply@blogger.com0tag:blogger.com,1999:blog-1545308721746565427.post-33550528224294585832011-05-15T01:32:00.000-07:002011-06-17T04:57:35.595-07:00Tabata training how to choose you exercise<span class="Apple-style-span" style="line-height: 15px;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The Tabata method can be applied to almost any exercise. The easiest choice is outdoor sprinting, because everyone knows how to sprint. Example sprint 20 seconds, then rest (slow jogging or walking) 10 seconds, and continue until you have completed 8 rounds. Always remember to begin with a moderate warm-up and after training do a cool down session.</span><span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;"> </span></span><br />
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<span class="Apple-style-span" style="font-family: inherit;"><b><u>Other Exercises that dont require any fitness equipment</u> :</b></span><br />
<span class="Apple-style-span" style="font-family: inherit;">- Burbee</span><br />
<span class="Apple-style-span" style="font-family: inherit;">- Speed squat</span><br />
<span class="Apple-style-span" style="font-family: inherit;">- Push-up</span><br />
<span class="Apple-style-span" style="font-family: inherit;">- Pull-up</span><br />
<span class="Apple-style-span" style="font-family: inherit;">- Goblet squat</span><br />
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<span class="Apple-style-span" style="font-family: inherit;"><b><u>Exercises that require equipment</u> :</b></span><br />
<span class="Apple-style-span" style="font-family: inherit;">- Threadmill</span><br />
<span class="Apple-style-span" style="font-family: inherit;">- Front squat</span><br />
<span class="Apple-style-span" style="font-family: inherit;">- Jump rope</span><br />
<span class="Apple-style-span" style="font-family: inherit;">- Goblet squat</span><br />
<span class="Apple-style-span" style="font-family: inherit;">- Kettlebell swings</span><br />
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You can also combine exercises like front squat + military press etc. Your mind is you limit.<br />
Good video on guy doing tabata burbees :<br />
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</div><div class="separator" style="clear: both; text-align: left;">Another great exercise for tabatas is goblet squat :</div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span class="Apple-style-span" style="font-size: large;"> </span><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/wbZac-6H9bs?feature=player_embedded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div>Jannehttp://www.blogger.com/profile/02340410319525189158noreply@blogger.com0tag:blogger.com,1999:blog-1545308721746565427.post-31415534426596566592011-05-15T01:13:00.000-07:002011-06-17T05:05:17.212-07:00Tabata interval, what is it ?<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 15px;">Tabata intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. The cycle is repeated 8 times (= 4 minutes). Tabata protocol can be applied almost to any exercise, but its recommend to use an exercise that activates alot of muscles. Tabata method is very demanding and <b>you should consult your doctor before beginning tabata interval training</b>. </span><br />
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Studie that shows the effectiveness of Tabata training:<br />
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<span class="Apple-style-span" style="line-height: 19px;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">A popular regimen based on a 1996 study uses 20 seconds of ultra-intense exercise (at 170% of VO<sub style="line-height: 1em;">2</sub>max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). </span></span><br />
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<span class="Apple-style-span" style="line-height: 19px;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO<sub style="line-height: 1em;">2</sub>max) training 5 times per week.</span></span><br />
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<span class="Apple-style-span" style="line-height: 19px;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The steady state group had a higher VO<sub style="line-height: 1em;">2</sub>max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 19px;">(source wikipedia)</span></span>Jannehttp://www.blogger.com/profile/02340410319525189158noreply@blogger.com3tag:blogger.com,1999:blog-1545308721746565427.post-23910783989262268992011-05-15T01:04:00.000-07:002011-06-17T05:10:03.313-07:00Tabata interval benefits<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">It takes only a short period of time (about 4 minutes)</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You can do it at home without any fitness equipment</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The increase in <span class="Apple-style-span" style="line-height: 19px;">VO2Max</span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 19px;">Increased metabolism - </span><span class="Apple-style-span" style="line-height: 19px;">> Fat burn</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 19px;">the negative side of Tabata training that it is much more demanding than normal cardio. It takes only four minutes, but the four minutes are a real pain in the ass.</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 19px;"><u>Some studies about the effectiveness of tabata and other interval training similar to tabata</u> :</span><span class="Apple-style-span" style="font-size: large; line-height: 19px;"> </span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 19px;">Studies by Tabata,</span><span class="Apple-style-span" style="line-height: 13px;"> </span><span class="Apple-style-span" style="line-height: 19px;">Tremblay</span><span class="Apple-style-span" style="line-height: 10px;"> </span><span class="Apple-style-span" style="line-height: 19px;">and others have explored the effectiveness of this method compared to traditional endurance training methods. A study by Gibala et al.</span><span class="Apple-style-span" style="line-height: 19px;"> demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits.</span></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 19px;">According to a study by King,</span><span class="Apple-style-span" style="line-height: 19px;"> HIIT increases the resting metabolic rate</span><span class="Apple-style-span" style="line-height: 19px;"> (RMR) for the following 24 hours due to </span>excess post-exercise oxygen consumption<span class="Apple-style-span" style="line-height: 19px;">, and may improve </span>maximal oxygen consumption <span class="Apple-style-span" style="line-height: 19px;">(VO</span><sub style="line-height: 1em;">2</sub></span><span class="Apple-style-span" style="font-family: sans-serif; line-height: 19px;"> max) more effectively than doing only traditional, long aerobic workouts.</span><br />
<span class="Apple-style-span" style="font-family: sans-serif;"><span class="Apple-style-span" style="line-height: 19px;">(source wikipedia) </span></span><br />
<span class="Apple-style-span" style="font-family: sans-serif;"><span class="Apple-style-span" style="line-height: 19px;">(hiit = one form of interval training usually done by running)</span></span>Jannehttp://www.blogger.com/profile/02340410319525189158noreply@blogger.com0tag:blogger.com,1999:blog-1545308721746565427.post-55372875081487094032011-05-15T00:56:00.000-07:002011-06-17T05:06:57.498-07:00Tabata interval training HOW TO ?1. Choose one big compound exercise<br />
2. Do few minutes of warm up <br />
3. Perform the 8 rounds ( 20 seconds of work and 10 seconds of rest per round)<br />
4. Do as many repetitions as you can in the 20 second work periods.<br />
5. After the four minutes do few minutes of cool down.<br />
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Good example video:<br />
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<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/nDcNzEFr7yA?feature=player_embedded' frameborder='0'></iframe></div>Jannehttp://www.blogger.com/profile/02340410319525189158noreply@blogger.com0tag:blogger.com,1999:blog-1545308721746565427.post-37578393810941546632011-01-01T06:00:00.000-08:002011-08-16T23:23:56.907-07:00Tabata interval timer android versionThe Android version is finished. It has been released on Android market.<br />
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Download it at the market :<br />
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<a href="https://market.android.com/details?id=org.tabata.tabatatimer_lite">https://market.android.com/details?id=org.tabata.tabatatimer_lite</a><br />
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GET THE PRO-VERSION FROM :<br />
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<a href="https://market.android.com/details?id=org.tabata.tabatatimer_pro">https://market.android.com/details?id=org.tabata.tabatatimer_pro</a><br />
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Features:<br />
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<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: 'Droid Sans', Arial, sans-serif; line-height: 19px;">- Easy to setup<br />
- Big timer interface<br />
- The timer remembers the settings last used and uses them as a default for the next training session.<br />
- Color coding for preparation, work and rest periods.<br />
- Beebing sound between work and rest periods. Beep volume is controlled by your phones media volume control<b style="color: #666666;">.</b></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: 'Droid Sans', Arial, sans-serif; line-height: 19px;"><b style="color: #666666;"><br />
</b></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; background-color: black; border-collapse: collapse; line-height: 19px;"><b></b></span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><b>Additional PRO features:</b></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><b>- No Ads</b></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><b>- Customisable work, rest and end-sounds</b></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><b>- Customisable work and rest beep type</b></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><b>- Vibrate mode on/off</b></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><b>- Vibrate type</b></span><br />
<br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: inherit; line-height: 19px;"><b style="background-color: black; color: #666666;"></b></span><br />
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 1em; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-family: inherit; line-height: 19px;"><b style="background-color: black; color: #666666;"><br />
</b></span></div><br />
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Video and some screenshots:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-0LYIqu1bKPE/TkteXDAcffI/AAAAAAAAAHI/V_ZgQaPgiog/s1600/interface2.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-0LYIqu1bKPE/TkteXDAcffI/AAAAAAAAAHI/V_ZgQaPgiog/s320/interface2.png" width="192" /></a><a href="http://1.bp.blogspot.com/-5O2peBHbQuA/TiGKvRroW4I/AAAAAAAAAFI/tkCa7FCYOpM/s1600/rest.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="115" src="http://1.bp.blogspot.com/-5O2peBHbQuA/TiGKvRroW4I/AAAAAAAAAFI/tkCa7FCYOpM/s200/rest.png" width="200" /></a><a href="http://4.bp.blogspot.com/-BWPPeo9K3CQ/TiGKv1zA-CI/AAAAAAAAAFM/VUJeEEgwUvE/s1600/work.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="113" src="http://4.bp.blogspot.com/-BWPPeo9K3CQ/TiGKv1zA-CI/AAAAAAAAAFM/VUJeEEgwUvE/s200/work.png" width="200" /></a><a href="http://3.bp.blogspot.com/-k3iEC4H9YLs/TiGKukfAugI/AAAAAAAAAFE/4qxO0TpIJL8/s1600/prepare.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="112" src="http://3.bp.blogspot.com/-k3iEC4H9YLs/TiGKukfAugI/AAAAAAAAAFE/4qxO0TpIJL8/s200/prepare.png" width="200" /></a></div>Jannehttp://www.blogger.com/profile/02340410319525189158noreply@blogger.com0