Many people are probably like myself when it comes to working out. My personal goal is to find or develop efficient workouts. There have been many worthy exercise programs developed over the years. Many of them though, require 60 to 90-minutes to complete or need specific exercise equipment. None of these programs, however, compare to what a Tabata protocol can offer in terms of health benefits.
When in need for a short, intense workout that gets great results, look no further than Tabata. It should definitely be on your radar – if you have not tried it yet. Let’s take a look at what all the hype is about regarding this particular training protocol.
HIIT Research Scientist
Over the past decade I have followed the work of leading researcher’s like Izumi Tabata, PhD., and Martin Gibala, PhD. Both of whom have done considerable research on various aspects of high intensity interval training (HIIT).
Dr. Tabata, a former researcher at Japan’s National Institute of Fitness and Sports, has continued his work on HIIT at Ritsumeikan University. He has worked with many high-level athletes, including Olympic speed skaters. During this time, he helped developed the Tabata Method that brought interval training to the mainstream.
Tabata Protocol
When starting out with interval-based training, an individual typically utilizes a work-to-rest ratio of 1:3. With each minute of exercise followed by three minutes of recovery. This is repeated for a specific number of intervals. With a Tabata protocol, a 2:1 work-to-rest ratio is used. Meaning, 20-seconds of work is followed by 10-seconds of recovery. The sequence is repeated for 4-minutes, with each 20/10 piece, considered as one interval. This may look easy-to-do on paper, but believe me, it’s not. A typical protocol might look like this: a 5-minute warm-up, 8 sets of 2:1 work, followed by a cool-down.
Improving Work Capacity
Izumi Tabata’s original research protocol, back in the mid-1990’s, was completed on exercise bikes. Today, people perform Tabata on all types of cardio. From sprint intervals to jumping rope to elliptical and rowing machines. Another option is to use bodyweight initially. Eventually, you can bring in other forms of resistance like medicine balls, weighted vest, and kettlebells. All with the same goal in mind, to improve work capacity. My first recommendation is to start slowly, no matter what you have previously read about this type training. I have read some articles that talk about using 30-35 pound dumbbells. Great, if you have been strength training for a while. If not, be smart and begin with bodyweight before progressing to light weight and then transition from there.
The effort needed for this type of workout is very high. The goal is to try to burn maximal calories in minimal time. Dr. Tabata research was the first to demonstrate that improvements can be made both aerobically and anaerobically. See the cited references below. In addition, it’s a great way to work many different muscle groups at once with just a few compound movements. You also have the option of applying this training format to other disciplines. Cardio might be best, using a treadmill, Assault bike, rowing machine or jump rope. The versatility of Tabata allows free-weight, kettlebells, or bodyweight to be used as substitutes.
Exercise Recommendations
Many different exercises can be used in a Tabata routine. Some of the better movements, though, are: squats, burpees and thrusters. A thruster is basically a squat to a shoulder press using medicine ball, dumbbells, or an Olympic bar). One of the first times I tried this I used light dumbbells. I did a squat to a press (a.k.a thruster). I averaged about 15 repetitions for each 20-second interval followed by 10-seconds of recovery. The sequence was repeated 8 times for a total of 120 total repetitions. The initial goal is to find a weight that enables someone to get about 10 repetitions per set. Many of the Jefit programs, however, are based on time. Meaning, you complete as many repetitions of a given exercise in 20-seconds of work followed by a 10-second rest.
Research Studies
One of the first research studies completed by Dr. Tabata and his colleagues showed 14 percent improvement in VO2 max and a 28 percent improvement in anaerobic capacity. These numbers, however, were a result of training 5x/week for 6-weeks, following a HIIT protocol, using a cycle ergometer.
A second study, published in the Journal of Sports Medicine & Science, reported “a 20-minute Tabata session, utilizing multiple rounds of bodyweight and plyometric exercises, meets ACSM guidelines for improving cardiorespiratory endurance”.
Anything is possible, just remember to start slowly, use bodyweight initially as your resistance before loading the body with weight. Think of HIIT as another tool in your training tool box, but one with proven results…when used correctly.
Tabata Programs by Jefit
The following exercise programs include a few of the Tabata programs that you can try on the Jefit app.
- Intermediate Tabata Routine
- (Elite) Tabata Routine
- Tabata HIIT
- Tabata Strength Session
- Bodyweight Tabata Protocol
References
Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2 max. Medicine and Science in Sports and Exercise, 28: 1327-1330, 1996.
Emberts, T, Porcari, J, et al. Exercise Intensity and Energy Expenditure of a Tabata Workout. (2013). J. Sports Sci. Med.,12(3): 612–613.
Stay Strong with Jefit
Jefit is an award-winning strength training app used for planning & tracking workouts. Jefit helps gym-goers and athletes keep on track with their fitness goals. The app has the ability to update and share your workout log with a supportive community and it also has the largest exercise library that covers both weight training and cardio.
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