Tabata training is an exercise regimen that was based on the study of Prof. Izumi Tabata of the Department of Sports, Health and Science at Ritsumeikan University. He was previously a researcher at the National Institute of Health and Nutrition in Japan. This training regimen consists of twenty (20) seconds of ultra-intensive exercises and ten (10) seconds of rest. This is repeated continuously for four (4) minutes and is repeated eight (8) times or in eight (8) cycles. This was called the IE1 Protocol and was originally used to study athletes who underwent training regimens.

In the original research, two groups of athletes were observed. One group trained in moderate intensity workouts of approximately seventy percent (70%) intensity, for five (5) days over a six (6) week period. Each training module lasted one (1) hour each day. The other group trained in high intensity training for four (4) days a week, for a period of six (6) weeks. Each session lasted four (4) minutes, at twenty seconds of high intensity training (170% intensity) and ten (10) seconds of rest.

The output showed the following:

* Group 1 showed remarkable increase in the cardiovascular area (aerobic system); but no results were observed for the anaerobic system or for the muscular area.

* Group 2 showed a significant increase in aerobic and anaerobic areas compared to Group 1.

The Tabata Protocol

Dr. Izumi Tabata is well known for his studies and research on high intensity intermittent training. His previous work included, as Training Coach for the Japan Speed ​​Skating Team. Head Trainer Mr. Irisawa Kotchi developed a training program using short bursts of high intensity exercises; followed by short rest periods for the athletes to do. Dr. Tabata took it upon himself to analyze the effectiveness of such a training regimen, leading to what is now known as the Tabata Protocol.

The regimen includes exercises that can be completed in just four (4) minutes. If all eight (8) cycles are completed, it would be enough for a fit person to exhaust themselves from all extreme exercises. Before this program came about, there were two (2) types of exercises that were incorporated into the athletes’ exercise program: low intensity exercises for long periods of time to increase endurance and; sprint, which improves running ability. The latter had been shown to have no effect on endurance and aerobic exercises. Tabata Protocol combined the two programs for better training results.

Aerobic and Metabolic Benefits of Tabata

The use of high-intensity, high-impact exercises has been shown to improve the performance of athletes. For well-trained athletes, increasing training frequency would not produce further improvements. Endurance can be achieved through high intensity training programs. This training regimen has been shown to burn fat more effectively. This can be attributed to increased resting metabolic rates. High-intensity training also reduces levels of insulin resistance, which leads to muscle fat oxidation and improves glucose tolerance.

Studies have shown that high-impact exercises also help improve insulin levels in healthy young men and women. It also causes a significant reduction in body fat, as well as in the legs and trunk. This would be equivalent to having these exercises as viable methods to prevent type 2 diabetes. Regarding cardiovascular diseases, it has been shown that brief and intense exercises can improve cardiovascular risk in both adolescents and adults.

Tabata Interval Training

The Tabata system can be defined as an exercise method that consists of intervals that are completed in four (4) minutes. Eight (8) rounds of exercises of twenty (20) seconds each and ten (10) seconds of rest are required.

This was prompted by Dr. Isuzu Tabata’s research on the effect of exercise protocols on athlete performance. The group discovered a method that produced extraordinary results. This method is what is now known as Tabata Protocol/Intervals.

In 1996, Dr. Tabata presented a research study in the Medical Gazette of Science in Sport and Exercise Medicine. This was a documentation of the benefits of High Intensity Intermittent Training (HIIT). This investigation was repeated numerous times. The conclusion was that four (4) minutes of Tabata Training interval exercises are better for increasing aerobic and anaerobic capacities, compared to one hour of resistance exercises.

Tabata Interval Training can be done with all kinds of exercises: boxing, cycling, jumping rope, rowing, running, skiing, swimming among many others. There is also a variety of equipment that can be used in training: bosu balls, barbells, dumbbells, kettle and swiss balls, own body weight, tubes and bands, etc.

A Tabata workout may include the following exercise regimen:

1. Bike sprints – good for lower body exercise and heart rate
two. Hindu squats: Like a traditional squat where you drop your butt until your hands touch the ground.
3. Jump Lunges – Jump using alternate legs to lunge and level up difficulty for cardio factor
Four. Jump rope: can be used with different foot patterns: high knees, feet together, alternate feet and others
5. Box Jumps – Stand and jump in front of the top of the bench then back to the floor
6. Weight Bench Jumps: Hold both hands at the end of a flat bench; both feet should jump from side to side
7. Climbers: make a triangle with your hands and feet; bring one leg to your chest while keeping your hands on the ground. Then switch legs and so on.

Why use Tabata Exercises?

Tabata training could be considered as one of the best individual exercises for burning fat, when followed and performed properly. It doesn’t take long to do, but it keeps you sweating, breathing, and concentrating just to be able to finish your goal. It’s an extreme workout, with agonizing bouts of sore muscles, pain, and days of awkward movement.

This type of routine is beneficial because it includes a series of exercises per body part. In addition to burning tons of fat, this type of training can:

* improve your aerobic endurance
* improve anaerobic functions
* improve muscular endurance, and
* make you look fantastic, being strong and fit.