{"id":8303,"date":"2018-08-09T09:54:11","date_gmt":"2018-08-09T14:54:11","guid":{"rendered":"https:\/\/publicaffairs-sme.com\/Community\/?p=8303"},"modified":"2021-01-28T10:43:32","modified_gmt":"2021-01-28T16:43:32","slug":"everything-you-need-to-know-about-tabata-training","status":"publish","type":"post","link":"https:\/\/publicaffairs-sme.com\/Community\/2018\/08\/09\/everything-you-need-to-know-about-tabata-training\/","title":{"rendered":"Everything You Need to Know About Tabata Training"},"content":{"rendered":"
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Beyond learning a seemingly endless variety of exercises, equipment and machines, working out comes with its own language. You\u2019ve got supersets, HIIT, isolations, negatives, plyometrics and dozens more terms, each with its own specific definition that, while not necessary to memorize, can really come in handy when navigating the gym.<\/p>\n

We can add \u201cTabata\u201d to that list. For the uninitiated, it\u2019s just another word to get to know (we\u2019ll explain in a moment), but if you\u2019ve ever performed high-intensity intervals or attended a circuit-training class, chances are good you\u2019re already familiar \u2014 even if you didn\u2019t realize it.<\/p>\n

Tabata is named for Dr. Izumi Tabata. Along with a team of researchers at the National Institute of Fitness and Sports in Tokyo, the good doctor developed a timed-interval method for exercising that alternated between 20 seconds of intense activity and 10 seconds of rest. Their research showed<\/a> high-intensity intervals performed over a short duration \u2014 in this case, a mere 4 minutes \u2014 increased aerobic and anaerobic capacities more than moderate-intensity exercise performed at much longer durations.<\/p>\n

That was back in 1996, and the study was performed on an elite group of Olympic speed skaters, so \u2026 not your average gym-goers. But the principles hold true today.<\/p>\n

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WHY TABATA WORKS<\/h3>\n<\/div>\n<\/div>\n

\u201cTabata workouts are great for increasing VO2 max and creating a great aerobic base leads to better anaerobic output,\u201d says Dan McDonogh, Under Armour\u2019s senior manager of athlete performance.<\/p>\n

By doubling the work-to-rest ratio \u2014 commonly 20 seconds of work to 10 seconds of rest \u2014 your body is forced to exercise again before it\u2019s fully recovered. This means you\u2019ll be repeatedly working at maximum capacity, which is something we rarely do when slogging away on the treadmill. This kind of work results in improved cardiovascular fitness and endurance.<\/p>\n

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THE PROS AND CONS OF TABATA<\/h3>\n<\/div>\n<\/div>\n

\u201cTabata workouts burn calories and improve the afterburn effect and can also improve strength and power\u201d says McDonogh. \u201cPlus, they save time, you don\u2019t need any equipment, and they can be as challenging as you want.\u201d So that\u2019s a few big checkmarks in the pro column.<\/p>\n

But, he adds, some people aren\u2019t good candidates for Tabata workouts due to fitness level and injury history. Because the workouts are so intense, it\u2019s difficult to maintain proper technique when you\u2019re going as hard as you can. That can lead to injury. The intense nature of the workouts can also lead to overtraining or burnout.<\/p>\n

To stay safe and avoid overdoing it, McDonogh suggests limiting Tabata-style training to twice per week, and never on back-to-back days, to allow your body to recover. He also recommends mixing in other activities like yoga, cycling and strength training. \u201cDo a little of everything rather than a lot of one thing,\u201d he adds.<\/p>\n<\/div>\n

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HOW TO DO TABATAS<\/h3>\n<\/div>\n<\/div>\n

There\u2019s no shortage of exercises to consider for a Tabata workout. Bodyweight moves like pushups<\/a>, lunges<\/a> and burpees<\/a> are always popular. But so are weighted moves like kettlebell swings and squats<\/a>. Put your favorite exercises into a 4-minute set of eight rounds of 20-second efforts, perform each exercise as hard as you can, and you\u2019ll be on the right track.<\/p>\n

To structure the workout, you can stick to the 20 seconds on and 10 seconds off format like Dr. Tabata and his team. But McDonogh reminds us Tabatas were originally designed for elite athletes with a higher-than-average capacity for aerobic and anaerobic exercise. So if you\u2019re not quite an Olympian, consider modifying your workout.<\/p>\n

For beginners, McDonogh likes flipping that ratio, and using a 1:2 ratio of work to rest. In this case, he suggests bumping the time up to 30 seconds on and 60 seconds off. For those at an intermediate level, he likes a 1:1 ratio of 30 seconds on and 30 seconds off. And if you\u2019re already fit and up to the challenge, you should try to tackle the original 2:1 work-to-rest ratio.<\/p>\n

\u201cIt doesn\u2019t take much time to really exhaust yourself,\u201d he says. Beginners should start with 8\u201312 minutes of Tabata work. Twenty minutes is a sweet spot if you\u2019re more advanced. And I never suggest going beyond 30 minutes.\u201d<\/p>\n

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About the Author<\/h4>\n