Rabbit Hole #10 – Tabata
The Tabata method is a form of HIIT (high intensity interval training) exercise training developed by Japanese scientist, Dr. Izumi Tabata, at the National Institute of Fitness and Sports in Tokyo.
In the 1990’s Dr. Tabata conducted research on 2 groups of athletes. The first group was asked to exercise moderately for 1 hour a day, 5 days a week, for 6 weeks. The second group was instructed to exercise for 4 minutes a day (20 seconds at high intensity with 10 seconds of rest for 8 rounds), 4 days a week, for 6 weeks.
At the end of the study Tabata and his team found that the first group had improved their cardiovascular capacity but not their anaerobic fitness. The second group had improved their cardiovascular system more than the first group (by 14%) plus they had increased their anaerobic fitness by 28%.
Benefits of Tabata training include:
- Time saver
- Fat burner
- Increased metabolism long after exercise
- Builds muscle (unlike endurance exercise which can tear muscle down)
- No equipment needed
- Burns 13 calories per minute
Cons of Tabata training include:
- Not for beginners
- Uncomfortable due to intensity
- High impact – risk of injury
- Monotonous
Tabata training can be done in a class or at home with no special equipment. Training can incorporate a wide range of exercises from pushups, squats, and, burpess to kettlebell swings, single barbell exercises, and cycling. A typical workout would include 4 sets of exercises done at 4 minutes for each set. For example; 1 set of pushups for 4 minutes (20 seconds on with a 10 second rest), 1 set of squats for 4 minutes, 1 set of burpees for 4 minutes, and 1 set of mountain climbers for 4 minutes. The total workout time is under 20 minutes and should not be repeated more than twice a week.
There are numerous Tabata videos on YouTube with specific Tabata music for timing and inspiration such as the one below: