subject: Tabata: Funny Name, Serious Interval Training [print this page] Tabata: Funny Name, Serious Interval Training
What's a Tabata?
It has nothing to do with the Latin dance the Lambata. It is not a cross between a tomato and a potato. The Tabata Protocol is a super, duper aerobic cardio workout that was created by Izumi Tabata who found that with in only 4 minutes, 3 days per week, you can turn your body into a fat-burning machine.Dr. Tabata discovered that the optimal interval ratio is 2:1, meaning the exercise interval is twice as long as the rest interval. There is a catch. You have to be going all out during the exercise interval. The good news is that you are done in 4 minutes. The bad news is you feel like death in 4 minutes. The shorter rest period turns interval training on it's head because typically, the rest interval and exercise intervals are the same in interval training. The 10 second rest period often leaves even well conditioned athletes gasping for breath.
How Does it Work?
Dr. Tabata came up with doing exercises in bursts of 20 seconds of full intensity with 10 second breaks. This preserved the optimum 2:1 exercise ratio while allowing the participant to perform at max intensity. Any longer and the intensity level dropped, any shorter, maximum intensity was not sustained long enough for maximum effectiveness. The 20-10 split is the core of the Tabata technique. With each passing set you go into greater and greater oxygen deficit. The result is twofold; crazy fat burning that lasts up to 36 hours and the highest rate of increase in VO2 max, the maximum capacity of an individual's body to transport and use oxygen, during incremental exercise.
How do I do a Tabata?
Choose an exercise. The best exercises for a Tabata use large muscle groups like an exercise bike or squats or a composite exercise (using multiple muscle groups) such as an elliptical trainer. Don't feel like you need to use fancy equipment. A jump rope will do. Even no equipment at all will work. You can sprint or what I like to do sometimes is run in place. The key is, you must go all out during the exercise interval. Begin performing Tabata intervals using an exercise with which you feel comfortable.
Make sure you are warmed up then GO FOR IT! Your goal is to complete 8 rounds but don't be suprised if you can't do 8 rounds the first time. As a matter of fact, it may take you a few weeks to work up to it. It won't take long. Once you have built up to the point you can do 8 rounds of a Tabata workout, you will be reaping the benefit of greater endurance via greater lung capacity and the added benefit of melting the fat like hot butter.
