Tabata what?Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo discovered what they named, "Tabata training." Tabata training is a type of high intensity interval training, which only lasts for four minutes. They discovered that this kind of training produced much better results than aerobic training, and built as much muscular endurance as 45 minutes of normal cardio training. The research that was done in Tokyo used highly trained endurance athletes that were in peak physical condition before the study and their improvements were remarkable. The subjects increased their anaerobic capacity by 28% as well a substantial increase in their aerobic fitness, and a 14% increase in their V02 max.
The theory behind this idea of workout?
Intense interval training will raise the body's metabolic rate long after the exercise session is completed. Resulting in fat loss even after the workout is completed. There have been many studies since the one done by Dr. Tabata that have shown that interval training is more effective for fat loss, than low-intensity continuous exercise.
Here are two research articles, but there are plenty more:
What exactly is the Tabata protocol?
- 5 minute warm-up
- 20 seconds of all-out intensity exercise
- 10 seconds of rest
- 8 intervals
- 2 minute cool down
(20+10) x 8 = 4 minutes
What types of exercise can you do with the Tabata training?
Any exercise can be done, the more muscles used in a workout the more ideal. Some ideas for exercises are: jumping rope, squats, burpees, sprints, push-ups, etc. For ideas on Tabata workouts, search YouTube for some helpful videos. The workout is only 4 minutes, so the more you put into it the more you will get out of it. The goal is to do as many reps as you can within the 20 minutes, 8 times. Push yourself as hard as you can; if you are new to working out take it easy and build up to more intense intervals.
Pura Vida!
Alica Ryan, NTP
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