Tabata Sprints: 4 minutes for Super-Leanness and Fitness!
Never heard of the Tabata Training Protocol? It is simply one of the best cardio workouts ever discovered! Thanks to Dr Izumi Tabata, a sports scientist at the National Institute of Fitness and Sports in Tokyo Japan, we now have a workout that gets you fitter and leaner, faster than most training protocols!
What are Tabata sprints?
Tabata training consists of twenty seconds of maximum all-out sprint, followed by ten seconds of active recovery, repeated eight times without a break, for a total of four minutes.
The Research…
The Tabata Training Protocol grew out of a study conducted by Dr Tabata which showed that high-intensity intermittent training improves both the anaerobic (high-intensity) and aerobic (slower, oxygen consuming) energy systems, whilst aerobic exercise improves only the aerobic system.
Tabata’s study compared the effects on VO2 max (anaerobic capacity) of high intensity interval training with that of moderate intensity training: One group of cyclists completed exhaustive intermittent training consisting of 7 to 8 sets of 20 seconds all-out sprints at a maximal intensity, with a 10 second active recovery between each bout. This was compared with a group of cyclists working at moderate intensity, that is, 70% of VO2 max. The study was conducted over a six week period. Both groups worked out 5 days per week.
The moderate intensity group training program showed an increase in VO2 max of about 10%, but showed no improvement in anaerobic capacity. The high intensity interval group however, improved their VO2 max by about 14% and their anaerobic capacity improved by a whopping 28%!
“The rate of increase in V02max is one of the highest ever reported.” – Izumi Tabata, Japan.
Tabata Sprint’s = Time efficient and effective fat-burning:
Tabata’s study helped move us away from the traditional mindset of long, moderately-paced cardio, towards high-intensity sessions. Another study conducted by Jeffrey W. King confirmed Tabata’s findings, but it also showed that high-intensity interval training increases fat-burning by raising the resting metabolic rate (RMR) for 24 hours after the session! This is due to metabolic activity called EPOC – Excess Post-Exercise Oxygen Consumption – whereby your body continues to work at a higher metabolic rate – repaying the oxygen debt that occurring during a high-intensity anaerobic session. And so the good news is that your body continues to burn bodyfat long after the workout is finished. Until Tabata’s and King’s research, there wasn’t much vocal opposition in the fitness community to the notion that low and slow (that is, using primarily the aerobic energy system) was the only way to burn bodyfat. But now, we now have science to back up what we have always suspected: Hard, fast and short can also work for fatloss!
The 2 best things about Tabata sprints….
Tabata training is one of my personal favourites: First of all, it allows our bodies to become what that were designed to be… We were designed to move efficiently, athletically and fast! Our primordial ancestors were able to hunt at various speeds with intermittent bursts of high-energy sprints.
Secondly, Tabata sprints take only four minutes to complete. Four minutes! There’s simply no excuse not to get fit and lean. With several 4-minute Tabata sprints per workout, every 3 days, you can turn your body into a super-charged fat-burning machine.
How to do Tabata Intervals:
Tabata training consists of twenty seconds of maximum all-out sprint, followed by ten seconds of active recovery, repeated eight times without a break, for a total of four minutes.
It can be done with virtually any piece of equipment, or simply using your own bodyweight – but the idea is to choose an exercise that involves all the major muscle groups together. I like to do Tabata training with kettlebells but other ideas include burpees, boxing, plyometric jump squats, hops, bounds, sprinting, cycling, rope skipping, sandbags; or equipment such as clubbells, barbells or dumbbells. You can also make your Tabata intervals more challenging: For instance, if you’re a cyclist or runner, try Tabata sprints on a hill. If you’re a boxer, you could do a Tabata combination of punching the bag which is alternated with burpees or push-ups. Keeping track of the fastest number of reps or metres you can do in 20 seconds will keep you focused and motivated as you attempt to better your best results!
Intensity: You need to get your heart rate up way past what is typically referred to as your ‘Target Heart Rate Zone’, preferably using a Heart Rate Monitor whilst doing this program to make sure that you’re pushing to your max each time!
5 minutes of warm-up at a moderate pace
8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of active rest. Repeat the cycle as needed
2 minutes cool-down
Frequency: Do a Tabata workout 2-3 times per week but allow yourself at least one full day of recovery between workouts: Your body needs to time repair and recovery. Note to beginners: Before commencing any exercise programme, be sure to get medical clearance first.
How to eat….
Make your training work for you! You cannot out-exercise a poor diet. So combine your Tabata’s with a well-balanced diet! Follow one of our Meal Plans.
Putting it all together: Tabata sprints using preferably weight–bearing or whole body movements, plus a good diet, plus consistency will get you into the best shape and fitness of your life!
