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TOPIC: 400 Calories in 4 Minutes - WDYT?

 
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February 27, 2012 10:20 AM
Here is the link:

http://well.blogs.nytimes.com/2012/02/15/how-1-minute-intervals-can-improve-our-health/?ref=health
February 27, 2012 10:21 AM
If you're taking rest...then absolutely not true. However, if you want a high calorie burn in a very short period of time check out BodyRockTV. Workouts are 10-20 minutes (average of 12-15minutes) & they burn @ least 200 calories. The main face behind it (Zuzana) is INSANE, as are all her counterparts.
February 27, 2012 10:22 AM
It's a tabata workout and would take into account any 'afterburn'. I wouldn't believe 400 calories, though.

The intensity is meant to be exceptionally high - if you can do more than once through, you're not going hard enough.
The original testing, it was integrated with some steady-state also (compared to people doing only steady-state)
February 27, 2012 10:22 AM
The most I've burned in 4 minutes is about 40-45 calories as measured by my HRM, and that's at max HR for my age. Could probably push that higher if I was pushing for only a 4 minute workout, but not 10x higher.
Edited by kunibob On February 27, 2012 10:24 AM
February 27, 2012 10:23 AM
Hmmm, I'll measure & weigh myself first, then try these everyday this week, starting with today thru Saturday, then re-measure & weigh-in on Sunday and see if I've lost weight and/or inches. It's worth a try ..... bigsmile
February 27, 2012 10:23 AM
This is TABATA PROTOCOL. The first key is on Tabata that it is ALL out 100% on every single exercise. You jump as high and fast as you can for those 20 seconds. You do mountain climbers as fast as you can in 20 seconds. If you AREN'T laying on the floor and gasping for air like there isn't any left, after the protocol then you DIDN'T do it 100%. I instruct a Tabata class and KNOW if someone is doing it 100% or if they are doing just 70%.
Now for 400 calories burned...............I'd say no. Even doing Tabata myself, I've never reached more than 200 calories burned in that 4 minutes, but it's what it does to your RMR that makes the difference. A higher RMR is what burns body fat when you're NOT exercising.

A.C.E. Certified Personal Trainer
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Been in fitness for 28+ years and have studied kinesiology and nutrition
  9285851
February 27, 2012 10:23 AM
absolutely not!
  6770734
February 27, 2012 10:24 AM
It';s Tabata and what it means is you do this on repeat for 40 minutes. Instead of running and burns as many calories, which is just about true.
  11209065
February 27, 2012 10:25 AM
QUOTE:

It';s Tabata and what it means is you do this on repeat for 40 minutes. Instead of running and burns as many calories, which is just about true.


If you can do tabata for 40 minutes, you're doing it wrong!
February 27, 2012 10:25 AM
QUOTE:

There is no way you could burn 400 calories in 4 minutes. I do HIIT workouts and in 15 minutes I burn around 200 calories, it is true though that you're metabolism keeps burning calories at a higher rate over the next 24-36 hours after a HIIT workout. The afterburn is probably what they are referring to.


This explanation makes the most sense... I do CF workouts and a normal 60 minutes with warm up, skill work, then work out is about 400-450 calories. I wear a chest heart rate monitor so i consider this number to be pretty accurate.

There is no easy way, just accept it
February 27, 2012 10:25 AM
Just for fun, I used a heart rate/calorie burn calculator.

A 20 year old male weighing 500 lbs with a pulse of 173 bpm (89% of max) for 4 minutes will burn 99 calories.

For a similar woman, it was 28 calories.

Not saying either is right, but that is what it reported.

I think a 400 calorie per minute burn would require that you burst into flames at some point.

Using the "over the next 24 hour" logic, one could easily point out that the best 10 second calorie burn comes from pushing away from the dinner table before dessert.
February 27, 2012 10:26 AM
QUOTE:

This is TABATA PROTOCOL. The first key is on Tabata that it is ALL out 100% on every single exercise. You jump as high and fast as you can for those 20 seconds. You do mountain climbers as fast as you can in 20 seconds. If you AREN'T laying on the floor and gasping for air like there isn't any left, after the protocol then you DIDN'T do it 100%. I instruct a Tabata class and KNOW if someone is doing it 100% or if they are doing just 70%.
Now for 400 calories burned...............I'd say no. Even doing Tabata myself, I've never reached more than 200 calories burned in that 4 minutes, but it's what it does to your RMR that makes the difference. A higher RMR is what burns body fat when you're NOT exercising.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor


Been in fitness for 28+ years and have studied kinesiology and nutrition



THIS^^ But what the thing means is that you do it 10 times over!!! Instead of running for 40 minutes...i.e is as good even though you don't "work" the entire time. Tabata protocol is a form of interval training where you work max effort for 20 seconds, rest 10 and repeat. Normally 8 sets of each exercise which will take you 40 minutes per block of 8 (20secs+10secs = 30secs x 8 = 4mins)
  11209065
February 27, 2012 10:28 AM
QUOTE:

QUOTE:

It';s Tabata and what it means is you do this on repeat for 40 minutes. Instead of running and burns as many calories, which is just about true.


If you can do tabata for 40 minutes, you're doing it wrong!


Not strictly true... a proper Tabata workout is between 20 and 40 mins and as you get fitter anaerobically the better and longer you can go for ...which is the point of it... to develop your anaerobic threshold and endurance. As opposed to steady state intense aerobic cardio which will just develop your Aerobic capacity and endurance mostly.
  11209065
February 27, 2012 10:30 AM
QUOTE:


I think a 400 calorie per minute burn would require that you burst into flames at some point.



400/minute would be ridiculous.
  17447230
February 27, 2012 10:30 AM
wonderful and high intensity, but 400 cals in 4 min? maybe if you weigh quite a Lot.
February 27, 2012 10:31 AM
http://youtu.be/AimPOSXe7n4
  11641317
February 27, 2012 10:31 AM
I burned 85 calories according to my HRM (so take that as you will for accuracy I'm 5ft 9, weigh 71Kg, female, Maximal test V02max 50 and RHR 49BPM, Exercise about 8-12 times a week mostly steady state high intensity AEROBIC cardio so at 80-85%MHR) this morning doing 2 sets of Tabata Burpees and JackKnife crunches this morning. That's 8 minutes of Tabata (20secs bursts, 10 secs rest x 8 for each exercise). If that helps give an estimation.
  11209065
February 27, 2012 10:32 AM
it's possible if you are running at a speed of 48 miles per hour.

otherwise, probably not.
February 27, 2012 10:32 AM
No.....I would say that is impossible.
  1153805
February 27, 2012 10:34 AM
IDK how much it burns since I didn't have a HRM the last time I did one of those workouts, but they are a very good, very hard workout. You push yourself as hard as you can during those 2o seconds and it is hard work.
  13337767
February 27, 2012 10:35 AM
No way. I'd say 30-40 calories tops in 4 minutes and that's pushing yourself hard!
February 27, 2012 10:35 AM
No not possible at all, Insanity workout does all that and still only burn about 400 per video :( but if you leave me in an all you can eat buffet im pretty sure i can do 400 calories in 4 mins!! lol
Edited by caddygarcia123 On February 27, 2012 10:36 AM
February 27, 2012 10:43 AM
QUOTE:

I think a 400 calorie per minute burn would require that you burst into flames at some point.


laugh laugh laugh
February 27, 2012 12:29 PM
The actual Tabata protocol really is only 4 minutes long. Total calorie expenditure comes from the after-burn, not just from the exercise session itself. From what I've read elsewhere, really only people who are extremely fit can do the 4-minute Tabata protocol intense enough to probably get a 400 calorie burn, or anything close to it, even after-burn is factored in. I've read that if you don't feel like puking when you're done with the 4-minutes, you haven't done it fast enough. I've tried it a few times. While I've never felt like puking, I have felt light-headed and dizzy and really couldn't imagine repeating it. I do think it's probably something you could do on days when you just don't have time for your regular workout. However, I was so spent after doing it that I've not been anxious to repeat it. I'd rather get that spent by lifting heavy. YMMV.

Metabolic profile of high intensity intermittent exercises.
Tabata I, Irisawa K, Kouzaki M, Nishimura K, Ogita F, Miyachi M.
Source
Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kanoya City, Japan. tabata@nih.go.jp
Abstract
To evaluate the magnitude of the stress on the aerobic and the anaerobic energy release systems during high intensity bicycle training, two commonly used protocols (IE1 and IE2) were examined during bicycling. IE1 consisted of one set of 6-7 bouts of 20-s exercise at an intensity of approximately 170% of the subject's maximal oxygen uptake (VO2max) with a 10-s rest between each bout. IE2 involved one set of 4-5 bouts of 30-s exercise at an intensity of approximately 200% of the subject's VO2max and a 2-min rest between each bout. The accumulated oxygen deficit of IE1 (69 +/- 8 ml.kg-1, mean +/- SD) was significantly higher than that of IE2 (46 +/- 12 ml.kg-1, N = 9, p < 0.01). The accumulated oxygen deficit of IE1 was not significantly different from the maximal accumulated oxygen deficit (the anaerobic capacity) of the subjects (69 +/- 10 ml.kg-1), whereas the corresponding value for IE2 was less than the subjects' maximal accumulated oxygen deficit (P < 0.01). The peak oxygen uptake during the last 10 s of the IE1 (55 +/- 6 ml.kg-1.min-1) was not significantly less than the VO2max of the subjects (57 +/- 6 ml.kg-1.min-1). The peak oxygen uptake during the last 10 s of IE2 (47 +/- 8 ml.kg-1.min-1) was lower than the VO2max (P < 0.01). In conclusion, this study showed that intermittent exercise defined by the IE1 protocol may tax both the anaerobic and aerobic energy releasing systems almost maximally.

http://www.ncbi.nlm.nih.gov/pubmed/9139179
  1684733
February 27, 2012 12:44 PM
QUOTE:

QUOTE:

QUOTE:

It';s Tabata and what it means is you do this on repeat for 40 minutes. Instead of running and burns as many calories, which is just about true.


If you can do tabata for 40 minutes, you're doing it wrong!


Not strictly true... a proper Tabata workout is between 20 and 40 mins and as you get fitter anaerobically the better and longer you can go for ...which is the point of it... to develop your anaerobic threshold and endurance. As opposed to steady state intense aerobic cardio which will just develop your Aerobic capacity and endurance mostly.


I think you're confusing it with general HIIT

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