Tabata workouts, based on the research of Dr Izumi Tabata have been shown to be 5 times more effective than a regular cardio work. So, what exactly is Tabata, how can you incorporate it into your fitness routine and how is it related to HIIT, one of the top fitness trends of 2018.
What Is Tabata?
In 1996 Dr Izumi Tabata’s research introduced the concept of a Tabata workout. In his research, participants carried out a workout with 20 seconds of all-out effort and 10 seconds of rest for 4 minutes at a time and repeated eight times. He found that people following his plan for 6 weeks, exercising for only 88 minutes per week, increased their anaerobic capacity by 28% and their VO2 max by 15%. The control group trained for five hours every week and improved their VO2 max by only 10% and had no improvement in anaerobic capacity.
How Can You Incorporate Tabata Into Your Fitness Regime?
Tabata classes, based on the Tabata Protocol, are available in many gyms on GuavaPass. The key to a successful workout is the intensity during the 20 seconds of effort which should be all-out efforts at 170% of your VO2 max. You can do Tabata training with a number of different exercises, for example, on elliptical machines or stationary bikes, rowing, bodyweight exercises such as squats or on weighted machines targeting certain muscle groups. However, because the workout is only for short bursts, exercises that can be done quickly, safely and at the required level of effort will give you the best results.
Wait…isn’t Tabata the same as HIIT?
So, what is the difference between Tabata and HIIT? Tabata is actually a form of HIIT training with the main difference being that the rest and work periods in Tabata are shorter compared to HIIT. HIIT workouts are more flexible and efforts and rest times can be changed for every session. Moreover, the efforts during Tabata workouts are at a higher intensity than HIIT efforts. Both HIIT and Tabata are good ways to get fit, research shows that HIIT performed three days a week for six weeks is enough to significantly improve blood sugar scores and aerobic capacity, although not to the same extent as Tabata workouts.
Tabata workouts, a form of HIIT made up of 20 seconds of maximum effort with 10 seconds of rest repeated for 4 minutes, will significantly improve your VO2 max and anaerobic capacity, check out a Tabata session in your local gym and start to reap the benefits.
