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If you are new to the fitness industry or have been around the block a few times like I have, I’m sure you’ve heard the Japanese name “Tabata” being used just as often as the words “set”, “rep” or “interval.” This Japanese last name has become famous (almost legendary) and is commonly used as a verb in the fitness industry to describe a form of high intensity interval training (HIIT) – 20-seconds of work with 10-seconds rest performed for 8 rounds. This is a form of interval training with a work to rest ratio of 2:1 (the work interval is 2 x the length of the rest interval) and is quite short in duration (only 8 rounds worth for a total of 4-minutes…just 4-minutes!). Now, you can perform more rounds if you wish, but the authentic Tabata protocol only called for 6-8 rounds.

You see, WAY back in 1996 & 1997, Dr. Izumi Tabata and his research team published two academic articles in the Medicine & Science in Sports & Exercise titled Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max and Metabolic profile of high intensity intermittent exercises. Since Dr. Tabata was the lead author of these papers, the protocol is given his name (how cool would it have been if his last name was Kawamoto?!?). Anyways, trainers and trainees have taken this 20-10 HIIT protocol and have sub’d in their own exercises thinking they’re doing the Tabata protocol, where in fact, there is only one exercise that resembles the actual Tabata protocol: a mechanically braked cycle ergometer, which was the exercise chosen for these two studies. Let’s have a quick look at the studies just to get a better understanding of this now legendary protocol.

A Closer Look at the “Tabata” Studies

 
Subjects were young male students (physical education majors) volunteered for both of these studies – most were “physically active” and were members of varsity sports teams (table tennis, baseball, basketball, soccer and swimming).

All protocols were performed on a cycle ergometer (Monark bike) and were preceded with a 10-minute warmup at 50% VO2 max. Notice that common Tabata exercises such as Thrusters or running sprints were not used in the actual studies.

Without getting too deep in to the science, I’ll just bring up the important facts. During the 20-sec exercise period, the intensity (on the bike) was equal to 170% (yes, 170%) of the subject’s VO2 max. This is an all out effort where oxygen is not the only source of fuel. The body has to resort to other energy producing methods to sustain a crazy high intensity like this. Makes you think twice about alternating front planks for 20-sec and body weight squats for the other 20-sec – the intensity is just not high enough with these exercises.

Also, something else important to mention, is that these studies were not designed to assess fat loss. The high intensity intermittent exercise protocols used were utilized to examine the affects on aerobic and anaerobic metabolism, NOT fat loss. In the 1996 study, Tabata and his team found significant increases in subject’s maximum oxygen uptake and anaerobic capacity following 6-weeks of implementing the “Tabata” protocol. In their 1997 paper, they state that the 20-10 protocol, “appears to stress both the aerobic and anaerobic energy releasing systems maximally.” What does this mean for you? If you can suffer 170% of your VO2 max for 6-8 rounds of 20-10, you’ll crank up your ability to utilize oxygen and ability to work anaerobically. You’ll also get a huge boost in your EPOC (excess post-exercise oxygen consumption) meaning that your metabolism will be in overdrive for hours after your workout finishes. This could potentially lead to more calories burned and more fat lost.

So You Wanna Tabata?

 
What’s the take home message here? Well, if you want to “Tabata” something, the only way you’re going to get the authentic Tabata experience is by doing 6-8 rounds of 20-sec work (on a cycle ergometer) at 170% of your VO2 max at 90 rpm with 10-sec rest periods. According to Tabata’s results, this will positively impact your aerobic and anaerobic capacities and ramp up your EPOC for days (okay, maybe not days, but for quite a while after the workout).

“If you can suffer 170% of your VO2 max for 6-8 rounds of 20-10, you’ll crank up your ability to utilize oxygen and ability to work anaerobically. You’ll also get a huge boost in your EPOC (excess post-exercise oxygen consumption) meaning that your metabolism will be in overdrive for hours after your workout finishes.”

“Tabata-ing” lunges and pushups will not give you the authentic Tabata experience. All you’re doing is lunges for 20-sec alternating with pushups for 20-sec with 10-sec rest periods between exercises. Will you still increase your heart rate? Yes. Will you benefit from it? Probably. Will you burn calories? Yup. But just understand, it’s interval training, but the results will not even be close to what Tabata and his team found in his two studies.

Read GPP: Train for Life and Prepare for Anything

The Next Best Thing

 
So, you wanna Tabata stuff? Here’s the next best thing if you don’t want to die on the cycle ergometer – you’ll just die doing something else 🙂

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Choose multi-joint exercises that use as many muscle groups as possible. Great exercise choices include:

  • Barbell, Dumbbell or Kettlebell Thrusters
  • Treadmill Hill Sprints (death!!)
  • Hard-syle Russian Kettlebell Swings
  • Concept 2 Rowing
  • Burpees
  • Air Dyne Sprints (also death!!)
  • Versa Climber Sprints (if you’re lucky enough to have access to one)
  • Cross Country Skiing

Perform these exercises as fast as humanly possible. Seriously. Crank it (without hurting yourself) for the entire 20-sec. Do you best to recover in 10-sec (good luck) and hit it again. Repeat 6-8 times or until you collapse on the floor in a heap (which ever comes first).

Just remember, the goal is work at an intensity far greater than your VO2 max (so, no, low intensity exercises don’t count). This will also boost your EPOC and your calorie expenditure post workout (and hopefully shed some fat).

Perform 1-3x/week at the end or beginning of your workouts. Make sure to warmup thoroughly. You wouldn’t want to pull a hammy (or a lung).

-JK

References

Tabata, I., Irisawa, K., Kouzaki, M., Nishimura, K., Ogita, F., & Miyachi, M. (1997). Metabolic profile of high intensity intermittent exercises. Med Sci Sports Exerc. 29(3), 390-395.

Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., Miyachi, M., & Yamamoto, K. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc, 28(10), 1327-1330.

photo credit: FMG2008 via photopin cc

I started strength training at JKC in the Spring of 2021. I am in my 60’s but happy to say I feel much younger since joining this gym. I joined JKC upon the advice of a doctor. I went through some difficult medical issues last year, that’s when one of my doctors recommended strength training at JKC. I have been physically active most of my adult life but mainly running and completed many road races as I am a distance runner. Strength training has definitely benefited me by increasing my stamina and energy. It sure has enhanced my recovery over the past year. I have the added benefit of becoming a stronger runner as well.

I’m 34 and started at JKC in 2015. My wife joined while I was working away in 2015 and started making amazing progress while also completing exercises I’d never perform on my own. I felt I was missing out so I signed up. JKC helps in establishing goals while also having clear direction of what to do, and how, in each session. They also measure your progress which is another means of motivation! At other gyms I wouldn’t have a clear plan and would just use whatever equipment was free, it was hard to see any results. Between setting some personal bests and making good friends its hard to identify a favorite memory.  One that does come to mind was when I hit my target goal/PB in both bench and squats in the same session, big day.

I had virtually no real experience using weights and felt intimidated going gyms. I avoided gym-goers using free weights, especially when hearing that loud crash, as they would drop weights to the floor. I thought this was to show everyone around them that they owned that area and that I shouldn’t go anywhere near! So I guess I just wanted to learn how to lift weights safely in a gym environment.

I spent over 18 years in the British Military, so I got to use some nice gyms. 99% of my time and experiences in those gyms was spent doing cardiovascular workouts, because I could just jump on a treadmill, plug in my head phones and do my own thing! JKC is different, because they have given me the confidence to use free weights and equipment that I had feared for years. Their demonstrations and knowledge is impeccable and I thank them for their continuous belief and support they show me at every session.

After my children were born, I was completely out of shape. I had been active before my first pregnancy in 2008. I saw a post on social media about a charity event that was hosted at the gym. It prompted me to check out the JKC website. I was immediately impressed by the professional content and decided to give it a try. The professionally crafted and uniquely tailored work outs, as well as the sense of accountability and commitment that they foster. I have not missed a workout since joining – contrary to other experiences I have had when purchasing gym memberships. The flexibility of booking and rescheduling workouts, made easy by an online app, also contributed to my success in meeting my fitness goals.

I enjoy every session, working out with Jon, Thomas and Craig, as well as the “JKC Community”. Anytime someone achieves a personal best, I enjoy the celebration and support everyone gives each other. For me, I fondly remember achieving personal bests on bench press, chin ups and the sled push, in particular.

I’m 40 years old & started training at JKC in 2015. The gym I was working out at closed and my husband recommended JKC. JKC meets you where you are in your fitness journey and tailors the work to help achieve your goals. I’ve trained with Jon & Thomas pre pregnancy, while pregnant and now post baby and they have helped me enormously to stay fit through all life phases.

I joke with the guys often that I’ve seen no change in my fitness level since joining the gym, but the reality is I’m in far better shape at 40 than I ever was at 30 thanks to them.

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