What is Tabata?

Tabata training is an exercise regimen that was based on the study of Prof. Izumi Tabata from the Department of Sports, Health and Sciences at Ritsumeikan University. He was previously a researcher at the National Institute of Health and Nutrition in Japan. This training regimen consists of twenty (20) seconds of ultra-intensive exercises and ten (10) seconds of rest. This is repeated continuously for four (4) minutes and is repeated eight (8) times or in eight (8) cycles. This was called the IE1 Protocol and was originally used to study athletes who underwent training regimens.

In the original research, two groups of athletes were observed. One group trained in moderate intensity workouts of approximately seventy percent (70%) intensity, for five (5) days over a six (6) week period. Each training module lasted one (1) hour each day. The other group trained in high intensity workouts for four (4) days a week, for a period of six (6) weeks. Each session lasted four (4) minutes, at twenty seconds of high intensity training (170% intensity) and ten (10) seconds of rest.

The result showed the following:

* Group 1 showed a notable increase in the cardiovascular area (aerobic system); but no results were observed for the anaerobic system or the muscular area.

* Group 2 showed a significant increase in aerobic and anaerobic areas compared to Group 1.

The Tabata Protocol

Dr. Izumi Tabata is well known for his studies and research on high intensity intermittent training. His previous job included, as a training coach for the Japan speed skating team. The head coach, Mr. Irisawa Kotchi, developed a training program using short bursts of high intensity exercise; followed by short rest periods for athletes. Dr. Tabata was made to analyze the effectiveness of such a training regimen, which resulted in what is now known as the Tabata Protocol.

The regimen includes exercises that can be completed in just four (4) minutes. If all eight (8) cycles are completed, it would be enough to leave a person in shape exhausted from all the extreme exercises. Before this program emerged, there were two (2) types of exercises that were incorporated into the athletes’ exercise program: low intensity exercises for prolonged periods to increase endurance, and; sprinting, which improves sprinting ability. The latter has been shown to have no effects on endurance and aerobics. Tabata Protocol, combined the two programs for better training results.

Aerobic and metabolic benefits of Tabata

The use of high intensity, high impact exercise has been shown to improve the performance of athletes. For well-trained athletes, increasing the frequency of training would not produce additional improvements. Endurance can be achieved through high intensity training programs. This training regimen has been shown to burn fat more effectively. This can be attributed to increased resting metabolic rates. High intensity training also reduces insulin resistance levels, which leads to the oxidation of muscle fat and improves glucose tolerance.

Studies have shown that high-impact exercises also help improve insulin levels in young, healthy men and women. It also produces a significant reduction in body fat, as well as fat in the legs and trunk. This would amount to having these exercises as viable methods to prevent type 2 diabetes. In cardiovascular disease, brief and intense exercises have been shown to improve cardiovascular risk in adolescents and adults alike.

Tabata interval training

The Tabata system can be defined as an exercise method that consists of intervals that are completed in four (4) minutes. Eight (8) rounds of exercises of twenty (20) seconds each and ten (10) seconds of rest are required.

This was sparked by Dr. Isuzu Tabata’s research on the effect of exercise protocols on the performance of athletes. The group discovered a method that produced extraordinary results. This method is what is now known as the Tabata Protocol / Intervals.

In 1996, Dr. Tabata presented a research study in the Medical Medical Gazette of Science in Sports and Exercise. This was a documentation of the benefits of high intensity intermittent training (HIIT). This investigation was repeated numerous times. The conclusion was that four (4) minutes of Tabata interval training exercises are better for increasing aerobic and anaerobic capacities, compared to one hour of resistance exercises.

Tabata Interval Training can be done with all kinds of exercises: boxing, cycling, rope jumping, rowing, running, skiing, swimming among many others. There are also a variety of equipment that can be used in training: bosu balls, weights, dumbbells, kettles and Swiss balls, own body weight, tubes and bands, etc.

A Tabata workout can include the following exercise regimen:

1. Bike sprints – good for lower body exercise and heart rate

2. Hindu squats: like a traditional squat where you drop your butt until your hands reach the ground

3. Jump lunges: jump using alternate legs to do lunges and level up the difficulty for the cardiovascular factor

Four. Jumping Rope: Can be used with different foot patterns: high knees, feet together, alternate feet, and others.

5. Box jumps – stand up and jump in front of the top of the bench and then back to the floor

6. Weight bench jumps – Hold both hands at the end of a flat bench; both feet should jump from side to side

7. Mountaineers: make a triangle with hands and feet; Bring one leg to your chest while keeping your hands on the ground. Then switch legs and so on.

Why use Tabata exercises?

The Tabata workout could be considered one of the best exercises to burn fat, if it is followed and performed properly. It doesn’t take long to do it, but it keeps you sweating, breathing, and concentrating just so you can achieve your goal. It’s an extreme workout, with agonizing bouts of muscle aches, pains, and days of awkward movement.

This type of routine is beneficial because it includes a series of exercises by the body. In addition to burning tons of fat, this type of workout can:

* improve your aerobic endurance

* improve anaerobic functions

* improve muscular endurance and

* Makes you look fantastic, being strong and fit.