What is Tabata Training ? 27/365

Tabata training has become a popular form of training but what is it and how can you benefit from it?

Essentially it is used by individuals short on time, or as a finisher to a workout to increase fitness levels.

Tabata is credited to a Japanese scientist called Dr. Izumi Tabata. He did research in the area of athletic performance showing that a higher intensity workout benefited. The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent. The Group 2 worked out out four days a week for six weeks with each workout only four minutes and 20 seconds.

The benefit was on the aerobic and anerobic training systems, not necessarily a fat loss protocol. So dont think about Tabata as a weight loss protocol. Use it to increase your fitness, to change the tempo of your training and test yourself.

How it works:

  • Set your timer for 8 rounds.

  • 20 seconds on

  • 10 seconds off

You will push yourself as hard as you can within each 20 second window. Rest 10 seconds then repeat for 8 sets in total. The idea is that you give maximal effort. Otherwise you are doing the program and yourself injustice.

Which exercise can you do?

Essentially you can do any exercise within the block. A good example would be to pick an exercise that works most of the body, eg Mountian climbers, burpees, squat thrusters.

This is a sample 20 minute Tabata Workout

Round 1: Squat Thrusters x 8 sets

Round 2: Push Ups x 8 sets

Round 3: Lunge Jumps x 8 sets

Round 4: Burpees x 8 sets

Rest one minute in between each round. Make sure you go as hard as you can for every 20 seconds of work.