Tabata Timer - Download Free Tabata interval Timer

Tabata timer

2011-05-16T00:08:00.001-07:00

Tabata Timer

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

New to tabata intervals ? Check the links on the right.

You need java to run this timer, get it here.

Android version released!

Tabata timer Installation instructions:

Tabata timer

for Windows

- Download the program from the download button on the right

- Double click the tabatatimer.jar

- If it does not start right click -> open with and choose Java runtime environment

Tabata timer

for Linux (Ubuntu)

- Download the program from the download button on the right

- In Linux you need to give permission for the user to run it.

- In terminal go to the folder where you downloaded the file

- Write: "sudo chmod 777 tabatatimer.jar"

- Then it asks your password

Or in graphical interface

- Right click the file -> properties -> permissions

- mark the "allow execution file as program"-spot

Then double click to file.

If the program does not start right click -> run with Java runtime environment

For IT-consultation visit: Vaaja

Tabata training how to choose you exercise

2011-05-15T01:32:00.000-07:00

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.

Other Exercises that dont require any fitness equipment :
- Burbee
- Speed squat
- Push-up
- Pull-up
- Goblet squat

Exercises that require equipment :
- Threadmill
- Front squat
- Jump rope
- Goblet squat
- Kettlebell swings

You can also combine exercises like front squat + military press etc. Your mind is you limit.
Good video on guy doing tabata burbees :

Another great exercise for tabatas is goblet squat :

Tabata interval, what is it ?

2011-05-15T01:13:00.000-07:00

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 you should consult your doctor before beginning tabata interval training.

Studie that shows the effectiveness of Tabata training:

A popular regimen based on a 1996 study uses 20 seconds of ultra-intense exercise (at 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).

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% VO₂max) training 5 times per week.

The steady state group had a higher VO₂max 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.

(source wikipedia)

Tabata interval benefits

2011-05-15T01:04:00.000-07:00

It takes only a short period of time (about 4 minutes)
You can do it at home without any fitness equipment
The increase in VO2Max
Increased metabolism - > Fat burn

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.

Some studies about the effectiveness of tabata and other interval training similar to tabata :

Studies by Tabata, Tremblay and others have explored the effectiveness of this method compared to traditional endurance training methods. A study by Gibala et al. 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.

According to a study by King, HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO₂ max) more effectively than doing only traditional, long aerobic workouts.
(source wikipedia)
(hiit = one form of interval training usually done by running)

Tabata interval training HOW TO ?

2011-05-15T00:56:00.000-07:00

1. Choose one big compound exercise
2. Do few minutes of warm up
3. Perform the 8 rounds ( 20 seconds of work and 10 seconds of rest per round)
4. Do as many repetitions as you can in the 20 second work periods.
5. After the four minutes do few minutes of cool down.

Good example video:

Tabata interval timer android version

2011-01-01T06:00:00.000-08:00

The Android version is finished. It has been released on Android market.

Download it at the market :

https://market.android.com/details?id=org.tabata.tabatatimer_lite

GET THE PRO-VERSION FROM :

https://market.android.com/details?id=org.tabata.tabatatimer_pro

Features:

- Easy to setup
- Big timer interface
- The timer remembers the settings last used and uses them as a default for the next training session.
- Color coding for preparation, work and rest periods.
- Beebing sound between work and rest periods. Beep volume is controlled by your phones media volume control.

Additional PRO features:
- No Ads
- Customisable work, rest and end-sounds
- Customisable work and rest beep type
- Vibrate mode on/off
- Vibrate type

Video and some screenshots:

Tabata Timer - Download Free Tabata interval Timer

Tabata timer

Tabata Timer

Tabata timer Installation instructions:

Tabata timer for Windows

Tabata timer for Windows

for Windows

Tabata timer for Linux (Ubuntu)

Tabata timer for Linux (Ubuntu)

for Linux (Ubuntu)

Tabata training how to choose you exercise

Tabata interval, what is it ?

Tabata interval benefits

Tabata interval training HOW TO ?

Tabata interval timer android version

Tabata timer

for Windows

Tabata timer

for Windows

Tabata timer

for Linux (Ubuntu)

Tabata timer

for Linux (Ubuntu)