Used by elite athletes in Olympic-level sports, Tabata training is a form of HIIT training that Izumi Tabata developed at the National Institute of Fitness and Sports in Japan in the early 1990s. He and his team studied groups of people who did moderate and high intensity exercises. They found that short bursts of high-intensity training were better for building muscle and burning fat than longer periods of moderate-intensity activity. The result was a form of high-intensity interval training called Tabata, which features shorter exercises and rest periods.
We dove deeper into the research and spoke with Izumi Tabata, as well as a fitness specialist, to find out what the workout is all about.
What is Tabata training?
“Tabata training is a unique form of HIIT due to its structured interval times of 20 seconds of intense exercise followed by 10 seconds of rest in a cycle of four rounds,” says John Solle, Noom Trainer, personal trainer, and fitness specialist. corrective exercises.
“A traditional Tabata workout is a 20-minute workout consisting of four rounds of an interval of 8 sets of 20 seconds of exercise and 10 seconds of rest for a total of four minutes of exercise. There is a one-minute rest in between.” rounds for recovery.
noom (opens in a new tab) Coach John Solle is a personal trainer and corrective exercise specialist certified by the National Academy of Sports Medicine (NASM). He is also a certified nutrition coach. He works with a wide range of clients to help them achieve their personal health goals, whether it’s losing weight or improving athletic performance.
Despite being much shorter in time than regular moderate-intensity exercise, research has found that Tabata increases overall fitness in a similar way. For example, in a 2013 study published in PLoS One (opens in a new tab)People who performed an intense four-minute burst on treadmills at 90% of their maximum heart rate, three times a week, increased their cardiorespiratory fitness by 10%.
So how is Tabata training different from HIIT? HIIT is generally less rigid in terms of training structure. Bursts of energetic activity can last between 10 and 60 seconds, while periods of rest can also vary. While Tabata allows complete rest for 10 seconds, HIIT can employ low to moderate intensity exercises as a form of rest.
The benefits of Tabata training
the American College of Sports Medicine (opens in a new tab) (ACSM) says that any form of HIIT can improve aerobic and anaerobic fitness, lower blood pressure, improve cardiovascular fitness, and help with overall body composition. It can also increase insulin sensitivity (which helps muscles use glucose as fuel for energy) and lower cholesterol.
A Review of Tabata Training by the ACSM Health and Fitness Magazine (opens in a new tab)He also points out that Tabata training increases the body’s ability to burn fat, even at rest, because the body uses insulin more effectively to fuel the muscles.
Also, no gym equipment required. You can use your own body to provide resistance in the form of burpees, squats, lunges, push-ups, and sit-ups. Plus, it’s a time-saving way to exercise.
So what does Tabata’s creator, Dr. Izumi Tabata, have to say about it? “Tabata training has been scientifically proven to be one of the most effective exercises for improving both aerobic and anaerobic energy release systems,” he told us. “Authentic Tabata training is exhaustive.”
Izumi (Joseph) Tabata (田畑泉) is a highly respected health and exercise scientist, who is often credited with creating the ‘Tabata’ exercise regimen. He was educated in Japan and Norway, and studied for a year at Washington University in St. Louis, before taking a position at Ritsumeikan University. He has also worked at the National Institute of Health and Nutrition in Japan and with the Japanese speed skating team. Throughout his career, he has contributed to several influential research papers and has changed the dialogue around exercise.
The Cons of Tabata Training
“Tabata training is a challenging workout that requires a certain level of basic fitness to complete,” says Solle. “Because it’s so difficult, it will take quite a bit of mental toughness and energy to complete. Also, all high-intensity workouts carry a risk of injury that needs to be evaluated before beginning a new regimen.”
If you’re unsure about your baseline fitness level, it may be worth speaking with a personal trainer to find out if you’re ready for Tabata training before jumping into the deep end.
“Tabata training is safe for most people,” says Solle. “However, if you are pregnant or have a heart condition, high blood pressure, injury or other health conditions, you should consult your doctor before doing any type of HIIT such as Tabata.”
To keep the risk of injury low, the Cleveland Clinic (opens in a new tab) He advises starting with just one or two four-minute rounds to see how your intensity goes, then adding more as your fitness improves.
15-Minute Tabata Training Workout
Solely has devised two sample Tabata routines for Live Science, each lasting 15 minutes. The former uses only one exercise and has no gym equipment, while the latter adds a bit of variety to the exercises and requires kettlebells or similar weights.
Tabata also offers a more general Tabata routine to follow, recommending doing it twice a week for six weeks to see improvements in aerobic and anaerobic fitness.
“The recommended duration of Tabata training is 20 minutes,” says Solle. “But this can be shortened by reducing the number of rounds or cycles.” Solle also advises starting with a 15- to 20-minute warm-up on a bike, walk or jog “to help prepare the body and mind for training.”
Sample 1 exercise routine:
- Burpees: 8 sets of 20 seconds with 10 seconds rest, totaling four minutes, with one minute rest between rounds. Three rounds would equal 15 minutes.
Sample 2 exercise routine:
- Climbers: 8 series of 20 seconds with 10 seconds of rest, totaling four minutes.
- one minute break
- Squat Jumps: 8 sets of 20 seconds with 10 seconds rest, totaling four minutes
- one minute break
- Kettlebell swings: 8 sets of 20 seconds with 10 seconds rest, for a total of four minutes
- one minute break
Simple training from Dr. Izumi Tabata:
- Dr. Tabata recommends warming up for five minutes, either by riding a bike or using a variety of bodyweight-supporting exercises, such as push-ups or burpees.
- 8 x 20 second training sessions, performing as many bodyweight bearing exercises as possible within 20 seconds, divided by 10 seconds of total rest.
- Five minutes of cool down exercises with stretches.
This article is not intended to offer medical advice, and readers should consult their physician or health care professional before adopting any diet or exercise regimen.
