By Gabe Sanders PhD, NSCA-CSCS
By now I am sure you have heard of high intensity intermittent training (HIIT) and how it is very beneficial for losing weight or even weight management. Another form of HIIT is called Tabata training. The name Tabata comes from the last name of a Japanese scientist that tested different HIIT protocols. Tabata’s research found that very brief bouts of ultra-high intensity training can improve your ability to breathe in oxygen and deliver that oxygen to muscle tissue to create more energy.
He also found that HIIT can help you sustain higher intensities of training for longer periods of time. The combined positive effects of using more oxygen to create energy and the ability to exercise harder and longer, has a compounding effect towards helping you lose weight or even managing your weight loss.
Before you begin a session of Tabata training, be sure to check with your physician or medical healthcare provider because true Tabata training is done at very high intensity. Tabata training is designed to be completed on a stationary bike, however, you could apply these similar methods on other aerobic exercise equipment like an elliptical or rower.
Tabata Training Protocol
To begin, always warm-up for 10 minutes at an intensity that prepares you for the exercise you will engage in. A great warm-up will start light and become increasingly harder by the end of the 10 minutes.
Then once you begin your exercise session, pedal the bike for 20 seconds at an extremely hard intensity, and then lightly pedal the bike for 10 seconds of active rest, and then repeat 6-8 more times.
While it is hard for me to explain how hard your high intensity bouts should be, I will explain it like this: it is an all-out sprint on the bike for 20 seconds. During the all-out sprint, pick a resistance level on the bike that is challenging but manageable for you.
Following the HIIT exercise session, which is brief and lasts roughly five minutes, it is best to do a 10-minute light cool down on the bike. In all, your total workout should be nearly 25 minutes long with only five very hard minutes in the middle.
Once you are finished, enjoy the challenge and know that your body is greatly benefitting!
Tabata Training- (cardio workout)
10-minute warm-up
20-second all-out sprint (pedal as hard as you can)
10-second active rest (pedal very lightly)
Repeat 6 times and progress to 10 bouts of HIIT exercise
10-minute cool down
*For more examples of other variations/exercises look under Multimedia-VDF Exercise Tips
**Consult with a physician and/or medical healthcare provider before starting any exercise regimen
Article’s Resources
Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996; 28(10):1327-30.
Tabata I, Irisawa K, Kouzaki M, Nishimura K, Ogita F, Miyachi M. Metabolic profile of high intensity intermittent exercises. Med Sci Sports Exerc. 1997; 29(3):390-5.