What on Earth is Tabata Training?
You may have no idea what Tabata Training is, and to be honest I don’t blame you. You would also be forgiven for believing that you have to travel afar to a place called Tabata, to train in this way!
Luckily, you do not need to be purchasing any plane tickets to train the Tabata way.
It is perhaps one of the most effective training methods around at this moment, and is a big hit with several trainers. It’s the new HIIT workout that is sure to torch calories (if you go hard), in no time at all!
History of Tabata Training
Unsurprisingly, Tabata Training is named after the man who created the concept. Dr Izumi Tabata and his team of researchers from the National Institute of Sport in Tokyo, conducted a study on two groups of people with two different approaches to training.
Group 1 trained at a moderate level with Group 2 training at a much higher intensity. Group 1 worked out for 5 days a week for a period of 6 weeks, with the session lasting for 60 minutes each day.
Group 2 trained 4 days a week, for 6 weeks with each workout lasting a grand total of 4 minutes and 20 seconds.
You must be thinking, how the hell can someone get the same results from working out for 4 minutes, than someone who has been working out for a whole hour!
The results showed a very interesting correlation. Group 1 showed that they had increased the cardiovascular (aerobic) capacity during the 6 weeks of training. Group 2 showed an increase in both anaerobic and aerobic capacity with a larger increase in their aerobic capacity as opposed to Group 1.
The results backed the 4-minute session over the 60-minute session as the short session gave the participants more of a gain in fitness, muscle and weight loss.
What Do You Do for 4 Minutes?
Well you do not just stand around for those 4 minutes. You train at the highest intensity you can for 20 seconds at a time. Each round consists of 20 seconds work, with 10 seconds resting time (where you breathe deeply, and hope that its over!). You train for 8 rounds of 20 seconds, and session done!
It is important that you go as hard as you can for those 20 seconds to get the most of it. By round 7 your heart will be pounding, sweating profusely, and you will be struggling to talk – if you are not at that stage by the later rounds, you are either not working hard enough, or you are an elite athlete and a true champion!
What Kind of Exercises Can You Include in a Tabata Programme?
So, you can essentially include several exercises to this programme. The most popular exercises usually just consist of using your own bodyweight.
For instance, you can include push-ups, or bodyweight squats, lunges, mountain climbers and so on! If you wanted a true test of endurance, you can perform one exercise for the full 4 minutes and then move on to the next exercise. Trust me though, once you have finished 4 whole minutes of push-ups, you may want to throw your drink at your trainer and cut your gym card in half!
I do not condone that behaviour, but I would understand your reaction!
The most popular Tabata Programme usually consists of variety in many exercises. I would suggest that the best combination that I have found to be effective is;
– Bodyweight Squats
– Mountain Climbers
– High Knees
– Inline Lunges
This provides an all body workout that works the individual hard during those 4 minutes. I do try and mix up the exercises though, as 2 weeks straight of the same 4 exercises would test even the most driven of athletes.
If anyone comes to you as says that they do not have time to get fit, then you are now armed with the perfect programme to meet their needs. But don’t be surprised if no one is high-fiving you at the end of the 4 minutes.
Remember people; If you work hard enough, 4 minutes is all you need!
Linear PT Paul Walshe
BSc Sport & Exercise Science
Strength & Conditioning Coach