The name of this training is due to Dr. Izumi Tabata This is a Japanese researcher who was looking for a method to be able to have a complete workout in a short time. With the 20-10 interval, he delivered a workout that showed that this form of High-Intensity Interval Training (HIIT) could make a difference, increasing both anaerobic capacity and maximal aerobic power.
As a result of his research, a more specific study was conducted into the power of this HIIT training. The outcome of this study: Tabata improves your stamina. With a workout of 20 minutes in which you do a total of 4, you will burn between 240 to 360 calories.
How Does This Work?
The Tabata workout is a 4-minute workout consisting of 8 intervals. The intention is that you do a certain exercise reasonably intensively for 20 seconds and then you rest for 10 seconds, then you work again for 20 seconds for a total of 8 rounds. You can determine the intensity for this training yourself, but for a good training effect, you must ensure that the intensity is always the same.
Effects on Energy Systems
The Tabata Protocol appeared to improve two of the body’s major energy systems. Tabata workout targets the anaerobic energy system, which is responsible for high-intensity, short exercises like sprinting. In addition, it targets the aerobic energy system, which is used during endurance activities like low-intense and slow running.
Both moderate-intensity and steady-state cardio target the aerobic system in traditional interval training. They don’t always improve your anaerobic system, however, unless you step outside your comfort zone. Using high-intensity interval training with a rest period shorter than the work period can still target both systems, as Dr. Tabata found. Thus, it’s a very effective way to boost the efficiency of both athletes and average exercisers.
Example Tabata Training
We have included an example training for you, so you can see how this training works in practice. You can do this Tabata as a warm-up, for example. You do the following 4 exercises twice.
- Jumping Jacks
- Shoulder Taps
- Knee lifts
- Jumping rope
You also have countless other options. For example, 8 rounds with the same exercise over and over, such as: push up, burpees, squats, sit-ups, push up to plank, and so on. You can also do a different exercise every round, 2 exercises alternately, 4 times one and 4 times the other, etc. the possibilities are endless.
Summary
Tabata workout offers significant performance benefits in a shorter time frame. But as the intensity intervals require all-out efforts. it’s important to get the basics right first. Beginners should start with lighter interval training and gradually work their way up to this level of intensity. Try 20 seconds on/10 seconds off with easier exercises such as walking or low impact moves like running in place, step touches, or knee lifts. To track your WODs more efficiently, Take advantage of Captime (CrossFit Timer App), which is available for both iPhone and Android.
