Health Fitness

Tabata Training Protocal for Fitness and Fat Loss

An incredible claim?

If someone told you that there is a training method that could dramatically improve your aerobic fitness, your anaerobic fitness, and help you lose body fat while working out in less than 5 minutes, you would probably think you are a scammer. shameless lie or just crazy!

Incredibly, such a method exists and is called the Tabata Method.

Dr. who?

The Tabata Method is named after Dr. Izumi Tabata, a sports scientist at the National Institute of Fitness and Sports in Tokyo, Japan and is a High Intensity Interval Training (HIIT) protocol that has been used successfully by the team of Japanese Olympic speed skating among others to improve aerobic and anaerobic conditioning through very short workouts.

During his 1997 study, Dr. Tabata compared the effects of longer, lower-intensity exercise with short bouts of very high-intensity exercise. Using a unique interval training method, the athletes who participated in the study increased their aerobic fitness by 14% and their anaerobic fitness by 28% in just 8 weeks. It’s worth noting that the subjects Dr. Tabata used for the tests were already accomplished athletes and not just beginners, which makes this study even more amazing. Even more incredible is the fact that the actual total training time per week was an incredible 30 minutes.

What is the Tabata Method?

The Tabata method involves performing 8 to 10 20-second sets of very high intensity exercise separated by 10-second recovery periods, giving a total training time of 4 to 5 minutes. The caveat of the Tabata Method is that all intervals must be performed at 100% intensity, an absolute effort. You have to live to do as much work as possible in each 20 second interval and try to maintain that work rate for sets 8-10. The old adage that you can train long and easy, or short and hard, It has never been more true than when the Tabata Method is described! As with any type of exercise, the Tabata Method should be preceded by a proper warm-up for 5 to 10 minutes and followed by a cool-down of similar duration. In general, the session could last as little as 15 minutes … perfect for anyone who is short on time but wants to get great results from their training.

All this and fat loss too?

Traditionalists may scoff at the idea of ​​workouts that promise to “lose fat in 5 minutes,” but the Tabata Method can deliver results where many slow and steady workouts fail. This is due to a phenomenon called Post-Exercise Oxygen Consumption or COPD, which is sometimes referred to as Oxygen Debt … When performing the Tabata Method or any other HIIT, a large amount of lactic acid is produced. This buildup must be removed upon cessation of exercise and, in very simple terms, the aerobic system is responsible for the removal of lactic acid from the blood. The aerobic system goes into overdrive for an extended period after exercise has been stopped in an effort to “flush out” lactic acid. This means that the metabolism (the rate at which we burn energy) remains elevated for several hours after we have packed our exercise equipment and gone home. It is not uncommon to feel warmer than usual, have an elevated resting heart rate, and an increased respiratory rate for several hours after a hard Tabata workout, all indicators of a high metabolism and therefore increased expenditure. calories at rest. The main fuel of the aerobic system is fat, so we end up burning high amounts of fat after exercise, basically getting two workouts for the price of one! As you can see, the Tabata method is not only time efficient while you do it, but it also continues to work in the hours after you exercise.

Choice exercises …

In his study, Dr. Tabata used a cycle ergometer with mechanical braking however many exercise modalities The most important thing to consider when choosing exercises to use with the Tabata Method is that there is a minimum setting (remember you only have 10 seconds between sets) And that technically, you can exercise under stress when you are very fatigued. Multi-joint exercises are best as they stress multiple muscle groups simultaneously and place the greatest demand on the cardiorespiratory system, thus giving the highest “return on your investment.” In many cases, all you need is a watch with a second and you are ready for a Tabata Method workout. If you become a true Tabata fan, it may be worth buying an interval timer that can be programmed specifically for your workouts, thus leaving your mind free to focus on your training. for an excellent timer that is ideal for Tabata training.

My Top Six Tabata Exercises

1) Prisoner Squats – A Classic Exercise – Prisoner squats are a great ‘entry level’ Tabata exercise due to their ease of execution, the lack of any necessary equipment, and the fact that you can easily keep an eye on the clock while repetitions are performed. . Keep your hands clasped behind your head (without pulling on your neck) and keep your chest elevated. Make sure your heels stay down and feel free to walk in place between sets to try and keep lactic acid at bay. To increase the demands of this exercise, consider wearing a weighted vest.

2) Burpees – You can’t beat the total body conditioning burpee exercise! Modify them to meet your individual physical needs by making the version that suits you best! To perform a burpee a) squat down so your hands touch the floor, b) jump your legs back, c) jump back and then d) stand up. To increase the intensity of this exercise, a push-up can be done when the legs have jumped back and a jump can be added from the ground instead of just standing. Keep your abs tight to protect your back and make sure your spine never sags.

3) Jumping: If you’re a proficient skipper, this low-tech exercise offers a new twist on traditional rope work. The best jumping styles for the Tabata Method are knee-up sprints and double jumps (two rounds of the rope per jump). Be sure to wear good shock-absorbing shoes and use a sprung surface to minimize the risk of injury to the lower extremities.

4) Sprinting – This can be done on a running track, a grassy playing field, a beach, or even a deserted stretch of road. Sprint for 20 seconds, walk for 10 seconds, repeat for 8 to 10 sets. Simple but very effective! Avoid the beat and expect to find the last few sets to be really tough … your sprints can come down to a wobbly race at the end!

5) Thrusters – A full-body workout that rivals even the mighty burpee! Thrusters can be performed with a barbell, a pair of dumbbells, a medicine ball, or even a sandbag. From a deep “front squat” (deeper than in the image pointing at 90 degrees at the knees) rise up and, using the momentum from your legs, simultaneously press the load onto the head before reversing the movement and returning to the starting position. . Try to establish a rhythm and stick to it!

6) Rowing Ergometer – A rowing machine with a programmable timer is an excellent choice for Tabata Method training. Try to maintain the distance traveled from one set to the next, or take an average of 8 to 10 completed sets and try to overcome it each time the workout is repeated. Make sure your rowing technique is solid to avoid potential lower back injuries.

In this video, you will see me demonstrating the Tabata protocol with a mallet.

When One Tabata is not enough …

In isolation, the Tabata Method offers efficient and effective training, but the fun really begins when the exercises are combined in pairs or groups. The options are literally endless for designing your own Tabata hybrid workouts that will keep your fitness improving for years to come …

Tabata Super Sets – Select two suitable exercises and alternate between them for a 10 minute workout that will really get the job done. My personal favorite is jumping along with burpees. Do jumping jacks (knee-up sprints) for 20 seconds, rest for 10 seconds, followed by burpees for 20 seconds, and so on. Repeat the pairing for 10 sets for a short, effective workout.

Tabata clusters – Choose 3, 4, 5 or even 6 exercises and perform each one with the Tabata method. Rest 1 minute between exercises and move up the list. Try to select exercises that overlap as little as possible to avoid overloading your muscles to such an extent that you cannot continue. When performing a large group of 4 to 6 exercises, it is quite acceptable to include a couple of “easier” exercises in the sequence to reduce the intensity slightly, for example, sit-ups, push-ups or Tabata step-ups that offer a brief respite from the exercises. burpees or boosters. .

Tabata Group Example Perform 8-10 sets of each exercise before moving on to the next. Allow 1 minute of recovery between each exercise. Total time = 24 minutes.

1 burpees

2 jump

3 prisoner squats

4 sit-ups

5 thrusters

Tabata tours – The Tabata circuits are very similar to the Tabata Cluster method, except that the exercises are performed vertically instead of horizontally. Work through the list by performing each exercise in turn for 20 seconds using the 10-second rest interval to move to the next station …

Example of a Tabata circuit Perform 1 set of 20 seconds of each exercise in sequence, using the 10-second rest interval to move to the next station. Complete 8 to 10 laps of the circuit without stopping for a total of 24 to 30 minutes of work.

1 jump

2 push-ups

3 squat lunges

4 sit-ups

5 burpees

6 lunges

The recap

The Tabata Method offers any fitness enthusiast an extremely versatile and effective addition to their exercise arsenal that, while difficult to perform, offers a wide range of benefits when used on a regular basis. Don’t let the short duration of the workout fool you – training Tabata style will get the job done in record time.

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