2/11/2013 0 Comments
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.
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
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.
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
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
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