Would you like to know what the Tabata method is? Today, at the request of Diego, one of our readers, we are going to talk about this very interesting HIIT-type training method that has more and more followers.
There are countless styles of training you’ve probably heard of over the years, and all of them are meant to help you achieve different fitness goals.
Whether you want to increase your strength, lose weight, improve elasticity or build muscle. Regardless of your goals, following a correct exercise routine can help you achieve them.
So, if you are looking for a new training program to add to your routine, you may want to give the Tabata training method a try.
Ah, but you don’t really know what this Tabata is about, no problem I’ll explain it to you next.
What is the tabata method?
The Tabata protocol is named after Professor Izumi Tabata, who conducted a study on the effects of HIIT on aerobic and anaerobic fitness, and its comparison with stationary training ( 1 ).
The original study used highly trained athletes, divided into two groups. One group did five stationary bike training sessions a week, while the other group did four HIIT workouts.
This high intensity workout involved 20 second bursts of very intense exercise, followed by ten seconds of rest; this, repeated eight times for a total of four minutes.
Prior to this session, a five-minute warm-up was performed, followed by a two-minute warm-up, both done on a stationary bike.
During HIIT sessions, each athlete had to maintain a pace of more than 85 RPM or they would be disqualified.
At the end of the study, both groups noticed increases in their VO2 max (the efficiency with which the body can use oxygen), but those who had used the Tabata protocol also improved their anaerobic fitness.
Since then, and in its most basic form, the Tabata Method has been based on high intensity training lasting 20 seconds; followed by 10 seconds rest, repeated 8 times. Hence, the alternative name of “4-minute training” was born.
How to do a tabata workout?
First of all, let me warn you that the Tabata method is not a beginner workout as it is vital that the 20 second bursts are performed at maximum intensity.
I mean, if you are training with Tabata correctly you should feel something like torture for four minutes. Basically, you shouldn’t be able to speak during those intense bursts, if this isn’t happening, you’re doing it wrong.
Now, in theory, it can be applied to all forms of exercise; It can be applied in running, cycling, calisthenics, weight training or any other classic method.
However, it is best to do it with exercises that allow you to increase the intensity quickly and safely. So, it’s best to start with a cardio machine or with simple bodyweight movements like push-ups, squats, or burpees.
To create a Tabata routine you must diagram the exercises in series of four minutes, changing the exercise after each series.
For example, you could do 4 minutes of push-ups, 4 of jump squats, 4 of sprinting in place, and 4 on a stationary bike.
However, you should not diagram the total of the training using too much time, because this probably means that you cannot maintain the intensity. Try at the beginning with 3 or 4 exercises, that is 3 or 4 series.
Oh, and don’t forget to WARM UP BEFORE STARTING YOUR ROUTINE eh, it’s very important to start your Tabata routine with your body warm and ready for the physical effort it demands.
Summary of how to diagram a series on a tabata routine
- 1decides whether going to perform exercises force or cardio or a mixture of both.
- 2Warm up for five to 10 minutes on a stationary bike to get your blood flowing to your muscles and prepare for activity.
- 3Do the first “interval” of your exercise for 20 seconds. Focus on doing as many reps as possible. Make sure to perform the exercise with the correct technique.
- 4Rest for 10 seconds.
- 5Repeat steps 3 and 4 for four minutes. That’s it, you’ve already finished your first series of Tabata.
- 6After a 3-minute break you can move on to the next exercise. And repeat with this from step 3 to 5.
Why is the tabata method so effective?
Since the 20-10 design is stressing both your aerobic and anaerobic energy system, it results in better overall cardiovascular fitness performance.
By taking short periods of rest in only half the time of the high intensity intervals, your body is forced to perform a new repetition without a full recovery.
This should maximize training efficiency and the achievement of both aerobic and anaerobic results.
Precautions and tips when training with tabata
As I said before, the Tabata method is not for beginners. It is easy to decrease the intensity if you are not used to this type of training, so the training will not be effective if this happens.
There is always an increased risk of injury when you are doing high-impact, high-intensity exercise. You should minimize that risk by ensuring that you are sufficiently prepared for this type of training.
This would include training the technique little by little and up to the appropriate intensity and duration.
Also make sure to fully preheat before starting your Tabata routine.
You must be mentally prepared; 4 minutes of the same exercise, even with breaks in between, can become monotonous and quickly fatigue your muscles. This can affect your technique (and motivation)!
If you are using lifting loads, choose a much lighter weight than you are used to, as the muscle will quickly fatigue and this can lead to injury.
Don’t do a Tabata workout too often. 2 or 3 times a week is usually enough.
So far, we come with this introduction to the Tabata method, tell us what you think and if you wish you can share it on your social networks so that we can reach more people, a hug!