Tabata Intervals

I have put a few of my clients through some Tabata Intervals lately so thought i would post up a bit more information about them as they are an amazing way of iliciting a response from the body. Plus, it confirms that im not just being mean by making people do the worst thing i could conjure up! :)

The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. You can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles. Bodyweight squats are another great one to use. If you dont mind your legs feeling like jelly for a few hours afterwards!

How effective can just 4 minutes of exercise be? ... Very. You will be amazed at how intense the four minutes of exercise will feel. The intervals tax both your aerobic and anaerobic energy systems. To be clear, this isn't "eight sets of eight," although the goal of doing eight reps in each of the 20-second clusters is about right. Instead it's "as many reps as I can get in" during the twenty seconds, followed by ten seconds rest.

To make things even more intense a great combined Tabata workout would be Tabata intevals done on four exercises without rest. Eg Squats, press ups, pull ups and sit ups. A total time of 16 minutes and one hell of a full body workout. Try it to see what i mean.

Over time and with practice you will get your numbers for each exercise up and this is a great measure of improving fitness and strength.

You wouldnt want to do Tabata work every session but a couple of times a week will provide plenty of stimulus to perhaps kick you through that plateau.