Olympic wins provided credibility to Tabata training

Tabata protocol is fast becoming one of the most popular forms of interval training in the world of exercise. It is a method I commonly use with all my clients here in Bermuda.

Interval training is a form of conditioning that uses alternating periods of work and rest. High Intensity Interval Training, or H.I.I.T, is a more intense version of this, with the periods of work being shorter and a lot harder than traditional interval training.

The Tabata protocol is a form of H.I.I.T and can be applied to cardiovascular exercise, resistance training or both. There are even specialised Tabata classes at gyms across Bermuda.

This protocol is named after Professor Izumi Tabata who led a study in his native Japan in 1996, investigating the most effective training methods for his Olympic Speed Skaters. He applied the interval training method of 20 seconds intense work with 10 seconds rest. This was repeated eight times to cover a span of four minutes.

Professor Tabata published his findings in the Journal of the American College of Sports Medicine and claimed that his training protocol was just as effective in improving the aerobic conditioning of his speed skaters when compared to long duration exercise during which the heart rate is typically maintained at a steadier rate. 

The most notable improvement though was a 28 per cent gain in anaerobic (working without oxygen) capacity. In addition, these Japanese Speed Skaters won medals at the Olympic Games proving further credibility to the study.

The best thing about this protocol from a training perspective was that it only took four minutes to achieve these results as opposed to thirty minutes or longer with the more traditional approach. As a personal trainer, I am always looking to get the most effective job done in the shortest amount of time so Tabata is a perfect tool during any training session.

Since this revelation, Tabata has been proved to maximise fat loss too which has grabbed the attention of the general public. The harder we exercise, the higher our heart rate goes up. An increase in heart rate will increase our need for fuel, which means burning more calories. After bouts of intense work, our body’s metabolism can stay elevated for up to ten hours due to all the physiological processes needed for our body to return to its resting state, known as homeostasis. Different energy systems are also utilised during Tabata interval training. By switching between the aerobic system and anaerobic system we will also burn more calories. This is the Law of Thermodynamics. At Court House Squash and Wellness, we teach Spinning classes based on heart rate zones and is a great example of this type of interval training.

Exercising at a higher intensity will also improve the body’s ability to deal with lactic acid build up. Lactic acid is a chemical waste by-product created when the muscles contract predominately without oxygen. This also produces pyruvate which provides the ‘burn’ associated when our muscles start to fatigue. By regularly training the anaerobic energy system with Tabata intervals, the body will adapt to cope with lactic acid build up, improving your overall performance.

Exercising at an intensity that forms lactic acid is fundamental in enhancing growth hormone response, fat loss and insulin sensitivity. The more sensitive our muscles are to insulin, the more likely that blood sugar will be stored in the muscle cells rather than the fat cells. It can also prevent the onset of Type 2 Diabetes.

Long duration cardiovascular exercise has been proven to increase levels of cortisol, our stress hormone. This is important to remember, because if you already have a stressful lifestyle, the last thing you want is to further stress the body. I use Tabata intervals with clients as a way to boost growth hormone. But do not worry, this will not make you big and muscular but will definitely go a long way in balancing your stressed out nervous system. Any modality can be used to perform Tabata interval training but from my experience the workouts listed below are the most effective. Just remember, 20 seconds of heart-pounding hard work, followed by 10 seconds of complete rest. Repeat eight bouts equating to four minutes in total. So, grab your stop watch and try these out:

Treadmill: It’s easy to maintain a sprinting pace as the belt keeps running. Getting on and off while it is moving is an athletic skill and could result in serious injury so practice at a slow pace and only perform this drill once you feel confident enough.

Stationary Bike or Rower: Probably the safest way to perform interval training. I would recommend beginners to start on either of these pieces of equipment. The skill acquisition on the bike in particular, is also a lot less complex than sprinting making it easier to master.

Kettlebell or Dumbbell Circuit: Pick two exercises and alternate between them. Choose compound moves that use multiple joints and large amounts of muscle to help burn more fat. A lower body and upper body exercise will keep the heart rate high as the blood has to pump from head to toe. Examples include — Kettlebell Swings/Kettlebell Shoulder Press and Alternating Dumbbell Lunges/Bent Over Dumbbell Row.