Tabata training is a form of interval training invented by Izumi Tabata
in the 1990's. This specific protocol of interval training involves
performing 20 second intervals of all-out intensity, followed by 10
seconds of rest. This cycle is repeated 8 times, making the entire
interval workout last only 4 minutes. The short duration of this
workout, coupled with the positive effects that its followers
experience, are likely the main reasons for the Tabata method's rising
popularity.
In a 1996 study, published in the Journal of Medicine and Science in
Sports and Exercise, Tabata and his colleagues found that 7-8 bouts of
ultra-intense (170% VO2max) cycling with 10 seconds of rest between each
bout, 5 days per week for 6 weeks, resulted in in both aerobic and
anaerobic energy system improvements. In comparison, a training regime
involving 6 weeks of moderate intensity endurance training (70% of
VO2max, 60 minutes per day, 5 days per week) resulted in improvements in
aerobic capacity, but not in anaerobic capacity. The high intensity
interval regime not only improved both energy systems, the aerobic
improvement was larger for the Tabata-style group than the moderate
intensity group.
Tabata training has been used mostly by athletes, but is quickly
gaining popularity among the general population. The most commonly
performed Tabata workouts involve running (or rather, sprinting) on a
grassy field or a running track, either indoors or outdoors. Because of
the intensity (high speed and/or incline) required, performing Tabata
sprints on a treadmill would be difficult to perform properly and would
likely be dangerous. Tabata-style workouts can be done in a variety of
ways, such as on an exercise bike,
in a pool, and even using a cross trainer or elliptical machine. More
recently, it has been adapted into almost any type of circuit training
(ie. pushups, burpees, squat jumps, etc.), as long as the exercise that
you're doing requires you to “give it your all” for those 20 seconds.
Although it might seem tempting to replace all of your workouts with
Tabata training, that might not be the best idea. A varied approach to
your fitness is always ideal. Also, due to the exhausting nature of
Tabata workouts, it is generally recommended to ease into it slowly, by
performing extended warm-ups and by starting with one Tabata workout per
week, and slowly graduating to two or three.
Some examples of Tabata workouts are:
5 minutes: warm up
4 minutes: 8 cycles of 20 seconds sprinting, 10 seconds rest
5 minutes: cool down
5 minutes: warm up
pushups for 20 seconds, 10 seconds rest
pushups for 20 seconds, 10 seconds rest
skipping for 20 seconds, 10 seconds rest
skipping for 20 seconds, 10 seconds rest
burphees for 20 seconds, 10 seconds rest
burphees for 20 seconds, 10 seconds rest
plank for 20 seconds, 10 seconds rest
plank for 20 seconds, 10 seconds rest
5 minutes: cool down
Siby C Chacko BPE,MPE(Exercise Physiology)
Siby C Chacko BPE,MPE(Exercise Physiology)
