What is Tabata?
The Tabata method was the result of a ground-breaking study headed by Dr. Izumi Tabata from the National Institute of Fitness and Sports in Tokyo, Japan in 1996. The results of his study demonstrated the remarkable results of high-intensity interval training (HIIT). After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). Importantly, the results were seen in not just the unfit, but in physically fit athletes as well.
The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.
Putting Tabata to Use
These four minute intervals have been shown to completely jack your meatbolism, improve your caloric burn, benefit your cardiovascular system, and effectively fatigue major muscle groups….all in all, a pretty great way to exercise.
Example workout for you to try at home…
- Muscle ups http://www.youtube.com/watch?v=QAk96ARN1uY
- Dips http://www.youtube.com/watch?v=nx9gVDCnT84
- Sprint at 100% for 20 seconds
- Walk for 10 seconds
- Repeat 7 more times
Give these exercises a try for a couple weeks and see how they work for you. If performed correctly, you should notice increases in strength and cardiovascular indurance in a short period of time. Once you’ve grown comfortable with the basics of Tabata training, consider including different exercises in your routine. Experiment by combining cardiovascular work with strength exercises to create a total body routine. Feel free to get creative and simply shoot for workouts that push your limits and leave you exhausted.