A four-minute workout? Who wouldn’t love a workout that delivers results with only four minutes of effort? That’s the beauty and simplicity of Tabata training. Tabata training was inspired by the Japanese Olympic speed skating coach, Izumi Tabata. He developed and tested this interval-training protocol on Olympic caliber athletes, and the results were impressive.
Based on testing, four minutes of exercise was enough to improve both aerobic and anaerobic fitness levels in these athletes. Since that time, Tabata training has grown in popularity, especially among people who need a time-expedient way to work out. Problem is most people are making a critical mistake that limits their fitness gains.
The Benefits of Tabata Training
Too many people believe you have to do 30 minutes or more of aerobic exercise to get cardiovascular benefits. Tabata training completely topples this idea. When Tabata interval training was put to the test it proved to be more effective than moderate-intensity exercise for enhancing aerobic capacity at a considerable time saving.
Greater benefits in less time? That’s a good combination. When compared to moderate-intensity endurance training, four minutes of high-intensity Tabata training improved aerobic fitness (by 14%) AND anaerobic fitness capacity (by 28%), something you may not get when you work out at a lower intensity.
Tabata Workouts Are Never Boring
Tabata intervals are structured in a 20-10 format, 20 seconds of active work followed by 10 seconds of recovery. This sequence is repeated 8 times to complete one Tabata cycle, a total of 4 minutes. Once you’ve reached a higher fitness level, do a 4-minute Tabata cycle 2 to 4 times with a 5-minute warm-up, a 5-minute cool-down and a minute between each 4-minute cycle for a super, high-intensity workout.
The beauty of Tabata training is how adaptable it is. You can vary the exercises you do during the active intervals – squat jumps, lunge jumps, mountain climbers, burpees, etc. Tailor the exercises you do during the active intervals to meet your needs and change them regularly to add more variety. Always warm-up for at least 5 minutes before beginning. Never jump into a high-intensity workout with cold muscles. Take another 5 minutes to cool down afterward.
Why Are Tabatas So Short but Effective?
With Tabata intervals, you get cardiovascular fitness benefits at the same time you’re increasing your anaerobic threshold. Increasing your anaerobic threshold means you’re able to exercise at a higher percentage of your aerobic capacity without experiencing the fatigue that comes from lactate build-up – a good thing if you play certain sports.
There are other benefits as well. Because you’re working out at an intensity that exceeds your anaerobic threshold, your body has to expend more energy to recover, meaning you burn more calories for hours after you finish. This afterburn effect cranks up your metabolism after your workout is done; more so than moderate-intensity exercise. Tabata training shows exercise intensity is ultimately more important than duration.
The Biggest Tabata Training Mistake
Where do most people miss the mark when they do Tabata intervals? They don’t push hard enough during the active intervals. To maximize the benefits of Tabata training, the active intervals have to be an “all out” effort. Twenty seconds of moderate-intensity exercise won’t cut it. At the end of each interval, you should feel “spent.” With a 4-minute workout, you simply won’t get benefits unless you give it your full effort. Most people don’t push hard enough during Tabata drills. This level of intensity is well outside most people’s comfort zone. Tabata training isn’t for everyone and it isn’t for beginners.
Do Tabatas in Moderation
Because Tabata interval training is so intense, limit your Tabata sessions to one or two a week. Use it to add variety to your workout. It’s also a timesaving way to get your heart rate up and get an afterburn when you don’t have time for a longer workout. You can even use a 4-minute Tabata session as a workout “finisher,” by doing one cycle at the completion of a strength-training workout for cardiovascular benefits.
Don’t add Tabatas to your routine until you’ve achieved a certain level of cardiovascular fitness. The intensity level is too high when you do them with the right intensity. Spend a few weeks or even a few months working out at a moderate intensity to increase your aerobic capacity and condition your muscles.
Once you’re conditioned, start with one Tabata session. As you build up your fitness level, you can maximize the benefits by doing two or three complete 4-minute cycles with a minute rest in between each cycle. Regardless, it’s still the most time expedient workout around.
The Bottom Line
Enjoy the fitness benefits that Tabata workouts offer, but don’t make the most common mistake of not pushing hard enough. What you lose in time, you make up for with intensity. Also, don’t underestimate how demanding Tabata training is when you do it the right way – with full intensity. Get ready to push hard! Make sure you’re resting at least 48 hours between each Tabata session.
References:
ACE Fitness. “Is Tabata All It’s Cracked Up To Be?”
“HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans”
Micah Zuhl, Ph.D. and Len Kravitz, Ph.D.
Related Articles By Cathe:
Tabata Training: A Workout in Four Minutes?
Tabata Workouts: Will the Real Tabata Please Stand Up?
Is Your Exercise Routine on Autopilot? Why It’s Important to Break Out of the Comfort Zone
5 Cardio Mistakes That Are Killing Your Fitness Gains
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