What is Tabata Training?

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In a busy world, efficiency is king. Everyone wants to get the most bang for the buck in the least amount of time—especially when it comes to fitness. That’s one reason high-intensity interval training (HIIT) has become so popular. Exercises lasting just 20 or 30 minutes can deliver huge cardiovascular benefits, helping you burn fat and lose weight, build stronger muscles and bones, improve blood sugar control and insulin sensitivity, and make you stronger.

But what if you didn’t have to dedicate 30 minutes, 20 minutes, or even 10 minutes to exercise? Want to achieve the same results, or even better, in 4 minutes? Then give Tabata a try.

Tabata is a special type of high-intensity interval training. When done correctly, the entire workout takes only 4 minutes. The problem is, done correctly means pushing yourself to the limit in just 160 seconds. Tabata is hard. But according to research, it’s very effective.

If you’ve been following my blog for a while, you probably know that I’m a huge advocate of short and sweet workouts, or rather, short and intense workouts. Former marathon runner I have seen the error of his ways, and for years I have tried to convince my readers that the typical fitness model is people working out for long periods of time and existing in the so-called “Black Hole“They’re too hard to achieve the effects of an aerobic workout, but not hard enough to produce maximum anaerobic benefits. In other words, these workouts can hurt you at least as much, if not more, than they do your body in the long run.”

But Tabata is not your typical HIIT program. Sprint Protocol (My type of high-intensity exercise). This isn’t your typical Micro-exercise (Although they are bite-sized.) Tabata is a beast in its own right.

Today’s question is: Should you incorporate Tabata into your daily exercise routine? If yes, how? If no, why not?

Tabata Workout Program

The Tabata Method is named after Dr. Izumi Tabata, a researcher and former strength and conditioning coach for the Japanese national speed skating team. Dr. Tabata was the first person to systematically measure and publish the results of the training regimen that now bears his name, although he was apparently not the original originator of the idea. (That idea was coined by 1980s speed skating coach Kouichi Irisawa.)

According to Dr. Tabata himself, a true Tabata training program consists of: Perform 7 to 8 “max training” sets of 20 seconds at 170% of your VO2 max, with 10 seconds of rest in between.⁹ If you quit after 6, it’s not real Tabata. If you barely make it to round 9, if you do 30-second intervals, or if you rest for more than 10 seconds, it’s not real Tabata either.

Dr. Tabata’s study used stationary bikes, which allow you to increase resistance and reach hard efforts quickly. Now I don’t know if you’ve ever pedaled at 170% of your VO2max (which is the equivalent of being able to sustain hard pedaling for 50 seconds before falling off the bike in a sweaty mess), but let me tell you, it’s enough for a 4-minute workout. Even if you only go hard for 20 seconds at a time, the 10-second rest intervals aren’t enough time for you to really recover, so you’re already at a loss every time you start a new interval. After 8 rounds, you’re exhausted.

That’s Tabata. What isn’t?

Tabata vs HIIT

Tabata is not HIIT. Or HIIT is not Tabata? One of the two.

In any case, Tabata differs from HIIT in a few key ways.

• HIIT workouts usually last 20 or 30 minutes, or maybe even up to an hour. Tabata workouts last a solid 4 minutes. No longer.
• HIIT training can have recovery periods ranging from 30 seconds to several minutes, and can be either complete rest or low-intensity activity, such as pedaling at a low resistance. Tabata training requires 10 seconds of complete rest.
• True Tabata, as described by the eponymous doctor, must be performed at a prescribed intensity. HIIT workouts, while challenging when performed correctly, are far less intense.

This last point is where a lot of people get confused. It is simply not possible to train at the intensity prescribed by Dr. Tabata for 20 minutes, let alone an hour. Even the fittest elite athletes in the world would have a hard time completing multiple rounds of training with the right form and appropriate intensity, let alone the average person taking a one-hour “Tabata class” at their local gym. To last that long, you will be forced to reduce your training volume. These so-called Tabata workouts that stack multiple rounds of 20-second on/10-second off exercises on top of each other are not really Tabata. Tabata-styleProbably. HIIT, definitely.

That’s great. HIIT has a lot of proven benefits — but it’s not Tabata.

Tabata and sprinting

Tabata and sprinting have a lot in common: very short, very intense intervals of work. Relatively short. So that you feel energized for the rest of the day, rather than exhausted.

But Tabata is not about sprinting.

The two biggest differences are sprintyou’ll need longer rest intervals so that you can keep your energy fairly high for each sprint, and you might do as many as 8 to 10 reps.

benefit

In my opinion, the biggest benefit of Tabata compared to other types of HIIT training is efficiency. The biggest complaint about HIIT training Overall, it’s easy to overdo it, and that’s exactly what Primal Blueprint Fitness is against. Chronic heart disease Often it feels like a blur. A one-hour HIIT class will almost certainly leave your heart rate at black hole levels. Not Tabata.

From this perspective, Tabata is more akin to the sprint training I advocate. I love all things sprinting—Short-term all-out exercise can promote growth hormone secretion, promote fat burning, enhance insulin sensitivity, and bring body-wide fitness benefits—The same is true for Tabata.

Another thing to note about Tabata is that it appears to maximize the benefits of both aerobic and anaerobic energy systems in a unique way compared to other types of exercise. According to research in Dr. Tabata’s lab, ¹⁰ Training with 20-second intervals at 170% of VO2max can achieve the best results at the same time.¹¹ Most types of exercise will benefit one or the other preferentially.

Tabata Exercise

Now that you’re familiar with the basics: warm up properly, get on a stationary bike, increase the resistance, and start doing 20 seconds work/10 seconds rest. Repeat 8 times, cool down, Hydratelet’s stop here. Maybe Go out for a walk.

Tabata really is that simple. If you have to go all out to get through the seventh and eighth reps, you’ll know you’ve reached the right intensity.

What if you don’t have a stationary bike? Dr. Tabata cautions that we don’t know whether other forms of exercise besides cycling offer the same benefits.¹² But I see no reason to think these exercises are specific to the bike. Any exercise that allows you to achieve a high workload output in 20 seconds should work just as well. The beauty of the bike is that you can go from complete rest to hard pedaling with a quick turn of the resistance dial. You could probably replicate that effect with a Versaclimber, battle ropes, a sled cart, or even an elliptical.

A lot of Tabata workouts I see are four or five 4-minute circuits of exercises like burpees, kettlebell swings, Russian twists, jumping jacks, mountain climbers, etc. They use the same 20/10 splits, but the fact that they contain 16 or 20 total exercise intervals means the intensity is not the same – and you can feel it. 20 seconds of planks can’t be as hard as 20 seconds of high-resistance cycling. Therefore, they are not true Tabata.

This is not to disparage these types of workouts. They are still HIIT and you will benefit from them. For beginners, this less intense (but still challenging) Tabata-style HIIT workout is a safer starting point. That said, since you won’t be doing a strict Tabata workout anyway, there’s no reason to limit yourself strictly to 20/10 intervals.

Bottom Line

Although I think Tabata is great, I don’t only Do Tabata workouts. Numerous studies have shown that interval training of other lengths and intensities is worth trying. Just like I don’t always do the same thing Deadlift or SquatI changed The surface I sprintit makes sense to do different types of interval training. A mix might give you the best Good value for money In the long term.

If you do want to do Tabata training, I recommend using it instead of your weekly sprint. Or you can do extra; just pay attention to recovery and make sure not to overdo it. Remember, a true Tabata workout is hard. Really hard. Not for the faint of heart. (Literally. If you have heart problems, talk to your doctor before doing such an intense workout.)

What about you? Have you incorporated Tabata into your training routine? Have you noticed any benefits?

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Posts What is Tabata Training? First appeared in Mark’s Daily Apple.

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