Is it possible to become fit in just 4 minutes of exercise? Give the “Tabata” Interval Protocal a try for just one day and you will see that it is! Tabata is a High-Intensity-Interval-Training (HIIT) training program which provides fat loss and other fitness benefits in an extremely short amount of time.
The name Tabata is derived from the name of the inventor of this training style; Doctor Izumi Tabata.
Doctor Tabata is a Japanese researcher and physician who studied the effect of performing a unique form of interval training, pushing past the more generally utilized interval training protocols.
Tabata’s aim was to find out if it is possible for athletes to benefit from a 20/10 interval protocol that is repeated 8 times. 20/10 implies; 20 seconds of intense exercise which is then followed by a rest time of 10 seconds.
For his tests, Doctor Tabata had his subjects perform sprints on the stationary bike using this scheme.
Tabata selected two variations to compare during his tests.
One group exercised with a moderate-intensity exercise five times per week, while the second group exercised using Tabata interval protocol. The first group exercised a total of 1,800 minutes, while the second group exercised a total of 120 minutes.
For the Tabata interval training group, the result showed huge improvement in both aerobic and anaerobic fitness levels.
There was a 28% increase in anaerobic fitness level, and their VO2 max (an indicator of cardiovascular health and the maximal aerobic power) was increased by 15%.
The research shows it clear as day, you can improve your workout routine by using the Tabata Interval method!
Benefits of the Tabata Method
Tabata Interval Training elicits numerous benefits for athletes of all levels:
Types of Tabata Exercises
Generally, compound exercises which are easily performed work best for this protocol. The largest amount of benefits are recieved when a movement which can be performed quickly, and with low pressure on the joints and tendons of your body is chosen. Along with the stationary bike which Doctor Tabata already has proven to be extremely effective, a few notable choices are:
It should be noted that the Tabata method is very demanding and therefore should not be done too frequently.
It is usually recommended that 1 to 2 Tabata workouts should be done weekly, as this exercise program is suitable for people who have attained some level of physical fitness before.
Consulting your doctor to ensure that this intense-type of training is viable for you is highly advised for those who have never done max-heart rate conditioning (or not in a long time).
Regardless of level of fitness, you need to be conscious of the fact that working at such a high-intensity could result in the body significantly fatiguing and resulting in an injury.
However, if the correct exercise is chosen, Tabata training is incredibly safe and extremely effective for shredding your body of excess fat and building muscle in the process! Not a bad result of your daily cardio, right?!