- spin biking
- rowing machine
- hitting a heavy bag
- sprinting
- jumping rope
- squats
- burpees
- push ups
- high knees run
Tabata Protocol - An earlier version of High Intensity Interval Training was based on a 1966 study by Professor Izumi Tabata initially involving Olympic Speedskaters. The formula suggests the athlete will perform a certain exercise for 20 seconds of work, at maximum performance, followed by 10 seconds of rest, repeating the routine for 8 cycles (4 minutes.)
Professor Tabata used a mechanically braked cycle ergometer for his study but we are still able to apply this protocol to almost any exercise routine. A few popular examples include:
Personal Trainer, author and all around nice guy Ross Enamait from rosstraining.com writes, “It is important to note that changing the exercise used during the interval session may change the focus of the session. For example, working with a body weight exercise such as push ups or squats will shift the workout’s focus towards strength endurance.” What he is saying is, if your focus is more muscle and strength, then choose push ups, squats or add dumbbells to the Tabata Routine. This will develop your Anaerobic Threshold. If your focus is to develop more of an Aerobic Threshold then focus your routine on cardio based exercises ie: jump rope, sprinting, high knees run etc. When putting forth a maximal effort, you will be surprised at how intense 4 minutes of exercise will feel. These intervals are both taxing on the body and time efficient. Such intense work is excellent for those involved in sports such as boxing, mixed martial arts and wrestling.
As for the initial study, after 6 weeks of testing, Professor Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max (maximal aerobic capacity.) These results were witnessed by physically fit athletes.
Many tests are conducted on deconditioned subjects, which leads to results that are difficult to evaluate. Professor Tabata’s test was much more effective, as it produced a positive response on individuals who were already in shape. This form of training is also effective for fat loss. Intense interval work will raise the body’s metabolic rate long after the exercise session is completed known as the EPOC faze, Excess Post-Exercise Oxygen Consumption. Post workout fat loss is the end result. Many recent studies have confirmed that the powerful “after-effect” of interval training is more effective for fat loss than low-intensity, continuous exercise. Such research assumes that a true maximal effort is applied.
Many tests are conducted on deconditioned subjects, which leads to results that are difficult to evaluate. Professor Tabata’s test was much more effective, as it produced a positive response on individuals who were already in shape. This form of training is also effective for fat loss. Intense interval work will raise the body’s metabolic rate long after the exercise session is completed known as the EPOC faze, Excess Post-Exercise Oxygen Consumption. Post workout fat loss is the end result. Many recent studies have confirmed that the powerful “after-effect” of interval training is more effective for fat loss than low-intensity, continuous exercise. Such research assumes that a true maximal effort is applied.
Now, in our bodies exist 2 threshold levels, Aerobic and Anaerobic. The Aerobic system uses oxygen to burn fuel, and the Anaerobic system does not. What happens is we start out by burning fuel with our Aerobic energy system. Once we go past the point where there is enough oxygen in our system to provide Aerobic energy to our muscles, Anaerobic system kicks in. Think of this as your SUPRA-AEROBIC zone. To get there, you need to get your heart rate up past what is typically referred to as the “Target Heart Rate Zone.” You will need to build up your endurance gradually. When you create an Oxygen Debt, your body has burned off all of the blood sugar/glycogen it has and now needs to replace all of that energy. This is done by the body’s natural state of burning fat. That is why high intensity training is so crucial for fat loss and also why the Tabata Protocol is considered to be one of the best fat burning workouts. Basically, if you work hard enough, even for just four minutes, you really should be able to get into decent cardiovascular shape. That said, based on the intensity of a Tabata workout, the average non-exerciser should be very careful with this type of training. It could potentially be dangerous for a beginner to be working this hard. In my opinion, before people even attempt Tabata Protocol they should have a decent level of fitness.
So, four minutes to fitness? Maybe not, but clearly, based on the evidence, short-burst, high-intensity training is the real deal and adapting Tabata-style training to fit your workouts is without a doubt a very effective approach you can employ to help you achieve your goals.
To calculate your VO2 Max, click HERE then visit back to see how you scored.
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