Article by the Drummond PT Team
Tabata training is based on the original study that took place in 1996 which used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).
In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits
There have been many articles over the years written regarding Tabata training and (with most things fitness related) many studies and opinions contradict. The original study had people at very high levels of intensity and die hard Tabata followers insist that without achieving an intensity of about 170% of VO2max throughout each 20 second effort, then it is not Tabata and it will not have the same effect (if you research articles and reports yourself for example, you may find statements telling you not to do Tabata training using resistance training methods – these statements are never backed up with explanations or evidence to display why not).
The view that it may not have the same effect can be challenged, due to the difficulty of consistently reaching high levels of intensity using a mixture of cardio and resistance training methods to create 170% of VO2max, the use of Tabata training away from the original form is wholly valid and may still produce a training effect – and that effect is still positive and beneficial to the general public and athletes alike.
There is no right or wrong Tabata protocol as long as you stick to the rule that each exercise is performed with maximum effort and intensity (whilst maintaining perfect form throughout). Tabata can be for most an excellent form of training in a short session. Considering that time is a barrier for a lot of people this form of training can be beneficial in a crammed busy week. It is also a great tool for trainers as very rarely will an individual push themselves to the level necessary without the motivation and encouragement a trainer can apply.
Tabata/HIIT training has been used for years now with consistently successful results. It has been used with great success with every day people such as new Mum’s wanting to lose baby weight, city workers over 40 wanting to get back to the fitness of their 20’s, right to professional athletes pushing hard to achieve their goals.
You can use Tabata training in many ways as a versatile method and by changing various exercises variables it can be used to achieve a variety of goals – especially useful in creating maximal calorie and fat burning routines that help to create that firm, toned body look.
Because it is so versatile and easy to follow, I recommend this as the number one training method to use as the basis of your home training routine and a great training method to implement into your gym routine.
Example Tabata Home Routine:
Squats with alternate knee lifts = 20 seconds
Rest = 10 seconds
Jumping jacks = 20 seconds
Rest = 10 seconds
Squat thrust burpees = 20 seconds
Rest = 10 seconds
Alternate lunge jumps = 20 seconds
Rest = 10 seconds
NOW REPEAT!
Total time = 4 minutes
Still want more? Rest for 1-2 minutes and either repeat the last routine or make up your own for the next one. You can make routines that add to 10 minutes, 20 minutes, 30 minutes+… Remember to always ensure proper warm up and cool down.
Find out more by taking part in the Drummond Education Personal Training Certificate. This course is guaranteed to get you clients the results they desire and effect metabolic change.