Tabata method

Tabata training method

Tabata training method (Tabata) was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity intermittent/ interval training.

Results

Moderate high intensity training

- 70% of maximal oxygen uptake (VO2max)

- 5 days/week, 60 minutes/session

- Only improved their aerobic system

- Little to no increase in their anaerobic system

High intensity interval training (HIIT)

- 170% of VO2max

- 5 days/week, 7-8 sets of 20-s exercise with a 10-s rest between each bout

- Improved both anaerobic and aerobic systems significantly

Conclusion:

Tabata training in the form of HIIT may be a more efficient and effective way to improve cardiovascular endurance compared to traditional cardiovascular exercise in the form of continuous training.

Application:

Any exercise can be incorporated into the Tabata training. Personally, I would recommend performing cardiovascular exercises or multi-joint strength exercises to achieve maximum results.

The basic outline of the Tabata training method is as follows:

•     4 minutes long in total

•     20 seconds of intense (all-out effort) training

•     10 seconds of rest

•     Total of 8 intervals or rounds

References:

Tabata I, Nishimura K, Kouzaki M, et al. (1996). "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max". Med Sci Sports Exerc 28 (10): 1327–30

Tabata I, Irisawa K, Kouzaki M, Nishimura K, Ogita F, Miyachi M (March 1997). "Metabolic profile of high intensity intermittent exercises". Medicine and Science in Sports and Exercise 29 (3): 390–5