Tabata Training

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Tabata training is a form of high-intensity interval training (HIIT) named after Dr. Izumi Tabata, a Japanese scientist. He conducted research in 1996 to determine the most efficient ways to improve both aerobic and anaerobic fitness. Dr. Tabata and his team discovered that short bursts of extremely intense exercise followed by brief rest periods could significantly enhance athletic performance in a much shorter time frame compared to traditional steady-state cardio exercise.

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The Tabata Protocol

The classic Tabata workout consists of 20 seconds of all-out effort, followed by 10 seconds of rest, repeated for eight rounds. This creates a total of four minutes of intense exercise. Despite its short duration, Tabata training is incredibly effective due to the intensity of each work period, which pushes your body to near maximal effort. The key to success is maintaining the highest possible intensity during those 20-second intervals. 

Benefits of Tabata Training

Improved Cardiovascular Fitness

Tabata training significantly boosts both aerobic (cardiovascular) and anaerobic (muscle) fitness. Studies show that athletes who incorporate Tabata into their routines experience a marked improvement in their ability to perform intense physical activity for longer periods.

Time Efficiency

One of the most appealing benefits of Tabata is its efficiency. In just four minutes, you can burn a significant number of calories and reap the benefits of a longer workout. This makes it ideal for people with busy schedules who want an effective, fast workout.

Fat Loss

The intensity of Tabata not only burns calories during the workout but also increases post-exercise oxygen consumption, leading to higher calorie burn even after the workout is over. This “afterburn” effect helps in fat loss and improving metabolic rate.

Enhanced Athletic Performance

Athletes often use Tabata training to improve their speed, endurance, and power. By pushing the body to perform at maximum capacity during short intervals, it helps develop greater overall fitness.

Incorporating Tabata with Strength Training

Although Dr. Tabata and his team focused on cardio exercise and his study involved high-intensity cycling intervals, many have adopted the protocol to strength training to enhance muscular endurance and overall conditioning. 

For example, you could pick exercises like Jump Squats or Pushups. Perform 20 seconds at an all out effort and then rest for 10 seconds and complete for 8 sets and 4 minutes of work.

Tabata-ish Strength Protocol:

Most people, however, would benefit from a “Tabata-ish” style of strength training. Doing the same exercise for 8 sets can be an extreme volume of work leading to poor technique and repetitive stress injuries. Instead, try a couple exercises paired together. Alternate between them for a safer and more balanced workout.

Here’s how to incorporate a Tabata-ish protocol into your strength routine:

• Pair Lower body & Upper body movements
  • For example do 20 seconds of jump squats and then rest 10 seconds. Then do 20 seconds of Rows and rest 10 seconds. Repeat 4 sets for a total of 4 minutes of work.
• Pair Opposing Muscle Groups:
  • For example, do 20 seconds of Bicep Curls and then 10 seconds rest. Then do 20 seconds of Tricep Pressdowns and then rest 10 seconds. Repeat 4 sets for a total of 4 minutes of work.
• Pair Muscle & Cardio exercise:
  • For example, do 20 seconds of a Squat & Overhead press and then 10 seconds of rest. Then do 20 seconds of Skipping and then 10 seconds of rest. Repeat 4 sets for a total of 4 minutes of work.

The original Tabata protocol involved only 4 minutes of cardiovascular exercise. To get a full body strength workout, you may use up to 8 Tabata-ish sets for a 32-minute workout and include a variety of different exercises.

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Incorporating Tabata into your workouts is an excellent way to add variety, boost your fitness, burn fat, improve performance, and build strength in a short amount of time. 

Your in health &fitness,
Sherri McMillan