Tabata Anything – Four Minutes of Pain to Win
The Tabata protocol is a high intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is a 20-second interval training cycle of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts / jumps / whatever you do in each of the 20 second rounds. The round with the smallest number is your score.
Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence for the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noticed a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were seen in athletes who were already in good physical shape. The conclusion was that just four minutes of Tabata interval training could do more to increase aerobic and anaerobic capacity than one hour of resistance exercise.
Although Dr. Tabata used an exercise bike machine with mechanical brakes, he can apply this protocol to almost any exercise. For example, a basic Tabata workout can be done with sit-ups. The more muscles you use the better, so do crunches with your knees bent. Sit nonstop for 20-second intervals, followed by 10-second rest. Repeat for a total of 8 cycles.
How effective can just 4 minutes of exercise be? … Very. You will be amazed at how intense the four minutes of exercise will feel. Intervals tax both your aerobic and anaerobic energy systems. To be clear, this is not “eight sets of eight,” although the goal of doing eight reps in each of the 20-second groups is correct. Instead, it’s “as many reps as I can” during the twenty seconds, followed by ten seconds of rest.
It helps to be able to see a wall clock with a second hand during your four minutes of fun. Stop at twenty seconds, rest ten seconds, and continue. Looking at the clock helps you focus and also keep track of the eight cycles …
Here is a longer Tabata workout example. This workout consists of 4 separate Tabata intervals, every 4 minutes. The total workout will last 16 minutes. Always start with a moderate warm-up and cool-down session. And if you’re not in good shape yet, check with a doctor before trying.
* Jump the rope
* Lizards
* Squats
* Dominated or dominated
Keep in mind that the 10-second rest periods in Tabata training are important, both physically and mentally. Not only do they allow for partial recovery, but they also provide psychological relief. Switching from work to rest makes training faster. Plus, it allows you to train at a higher level of intensity, which intervals are all about.
Another good exercise for Tabatas is the “squat booster.” The squat thruster is one of the great lifts that organizations like CrossFit are making popular. Take two dumbbells and hold them at shoulder height. Squat down, pushing your butt back, keeping the dumbbells on your shoulders. As you lift, push the bells to the upper lock position. You can press while getting up or use momentum to help “kick” the bells over your head. Keep your weight on your heals and go light! A 25 pound dumbbell in each hand is a very difficult propulsion workout!
Virtually any form of cardio that uses a large number of muscles can be adapted to suit Tabata interval workouts, so feel free to get creative. In addition to the exercises mentioned above, use them with sprints, burpees, a jump rope, heavy bag, treadmill, or rowing machine. Reduce the likelihood of injury by choosing an intensity index appropriate to your level of conditioning – be conservative. Incorporate variety into your Tabata workouts. A few sessions per week will offer a lot of intensity.
