What Is Tabata? Tabata is an intense form of high-intensity interval training (HIIT) that was created by Japanese exercise scientist Izumi Tabata in the late 2000s. The goal of Tabata training is to finish a 20-minute session as quickly as possible by alternating between a very intense interval phase and a brief rest phase. The “Tabata” part of the name comes from the fact that the principle behind Tabata training was discovered by Tabata during an experiment he conducted with athletes at the Olympic Training Center in Tokyo.
HIIT has become a popular way to train because of its proven effectiveness. However, many people struggle to fit HIIT workouts into their schedules. Tabata training takes that same level of intensity and adapts it to fit the schedules of modern exercisers.
Tabata training is also a great way to introduce yourself to high-intensity intervals. You don’t have to join a gym or spend hours on end training for marathons to take part. This technique is simple to follow and can be done at home with simple equipment and free-range body weight.
If you’re interested in getting started with the principles of Tabata training, keep reading to discover everything you need to know.
What is Tabata training?
Tabata training is high-intensity interval training that alternates between high intensity and limited rest, or Tabata intervals. The name comes from experiments that Izumi Tabata conducted while studying the effects of high-intensity training on the cardiovascular and metabolic systems in athletes.
In his studies, Tabata discovered that the human body could only continue to work at a high intensity for a short period of time. After that, the athletes’ metabolism would slow down and they would need more oxygen to continue. At that point, their heart rate would return to normal and they could rest for a period of time before repeating the process.
The more often these processes happened, the harder and faster the athletes could work the next time around. That’s why Tabata training is also sometimes called high-intensity interval training (HIIT).
How to do Tabata training
The Tabata method is very flexible and can be done with any type of training that lasts 20 minutes or more. It can be used for cardio or strength training, or a combination of the two. For cardio, choose a cardio-based activity like walking, jogging, running, or biking, and pick an intensity level that’s high enough tendency but not so high that you’re gasping for air and your heart rate is through the roof.
Pick an activity that makes you sweat but isn’t too stressful on the joints. For example, swimming or stationary cycling are both good options but running or cross-country skiing is better for your joints.
For strength training, pick something that gets your heart rate up but is a low impact on your body. Examples include weightlifting, resistance training, and plyometrics.
How often to do Tabata training
The length of time you do the intervals depends on your goals. For example, you can do Tabata training for 20 seconds, 40 seconds, or 80 seconds. If you’re only interested in conditioning, you can do short sessions 1-3 times a week. If you’re looking for greater fat loss, you can do them every other day.
For more intense workouts, you can forego rest periods and do only Tabata intervals. However, for best results, you should still alternate between high intensity and rest.
The benefits of Tabata training
There are a lot of benefits to Tabata training, but we’ll focus on four in particular:
Increased VO2 Max:
The ability to consume oxygen at a high rate is one of the main requirements for high-intensity exercise. The more you can push your body, the more oxygen it will require to function. Therefore, high-intensity intervals are perfect for developing a high VO2 max.
Faster Muscle Twitch Rates:
High-intensity interval training is also known as fast-twitch interval training because it challenges your muscles at a physiological level that only fast-twitch muscles are designed to handle. This type of training can help improve the capacity of your fast-twitch muscles to produce force.
More Effective Fat Loss:
Interval training is known to be more effective at burning fat than steady-state training. One reason for this is that fast-twitch muscle fibers are more metabolically active than slow-twitch fibers. That means that you’ll burn more calories when you alternate between high-intensity and slow-intensity activities.
Stronger Muscles:
While Tabata training won’t make your muscles grow any larger, it will help make them stronger. This can help with everyday tasks like carrying home groceries or pushing a baby in a stroller.
The risks of Tabata training
Of course, there are risks to almost everything, and Tabata training is no exception.
The main risk with this type of training is that you won’t be able to recover in time for your next workout. If you’re not careful, you might find yourself in a rut where you’re too tired to train effectively and can’t fit in any workouts at all.
You’re also at risk of overtraining if you do this type of training without enough variation. Overtrained muscles are prone to producing lower-quality muscle tissue and may not be able to handle the same level of stress during your next workout.
To avoid these risks, make sure that you take a day or two off between each microcycle of intervals so that your body has time to rest and replenish itself.
Conclusion
Tabata training is a high-intensity form of interval training that alternates between high intensity and limited rest, or Tabata intervals. The name comes from experiments that Izumi Tabata conducted while studying the effects of high-intensity training on the cardiovascular and metabolic systems in athletes.
In his studies, Tabata discovered that the human body could only continue to work at a high intensity for a short period of time. After that, the athletes’ metabolism would slow down and they would need more oxygen to continue. At that point, their heart rate would return to normal and they could rest for a period of time before repeating the process. The more often these processes happened, the harder and faster the athletes could work the next time around. That’s why Tabata training is also sometimes called high-intensity interval training.