Tabata: interval training in 4 minutes

Author: Svetlana Voevodskaya - gym trainer.
2015-07-02

Interval training is designed to burn fat and sculpt your body. I would say that this is the most effective type of workout if your goal is to shed extra weight. There are many different exercises and techniques for fat burning. One such method is the unique Tabata system (Tabata protocol).

The beauty of this system is that the workout takes only 4 minutes and is perfect for those who are not ready to spend hours exhausting themselves on cardio machines.

As mentioned above, ideally, one workout round takes 4 minutes—20 seconds of maximum intensity and 10 seconds of rest. This sequence is repeated 8 times in a row. From one to three such rounds can be performed, depending on your fitness level and goals. The rest between rounds is 1 minute.

How to create a workout?

A workout round can consist of one or several exercises. Choose exercises that you can complete 8-10 repetitions of within 20 seconds. At the same time, exercises should not be too complex in coordination, to avoid injury during execution. This is particularly important at the end of the workout, when maintaining proper exercise technique becomes challenging.

Interestingly, the effect of these exercises comes after the workout and lasts for about 3-4 days. Metabolism is accelerated, which helps in losing weight.

A bit of history

The Tabata protocol was introduced in 1996 in Japan by a Japanese scientist Izumi Tabata. Working in collaboration with the National Institute of Fitness and Sports, Izumi Tabata conducted research, collected, and analyzed various data, resulting in a workout system that was first published in the journal "Medicine and Science in Sports and Exercise."

An experiment was conducted on two groups of athletes. One group followed a standard workout program (70% intensity) for 6 weeks, 5 times a week, for 1 hour each session. The second group engaged in a high-intensity interval training program: 4 times a week for 6 weeks, 4 minutes per session—20 seconds of high-intensity activity (170%) followed by 10 seconds of rest. Athletes training with the Tabata interval method lost subcutaneous fat nine times more than the other group!

High-intensity interval training is not suitable for everyone. There are contraindications:

• Hypertension and heart disease
• Pregnancy
• Joint disorders
• Obesity of the second degree or higher

Advantages of the Tabata Workout:

• Can be done at home
• Does not require cardio machines or much time, as one round takes only 4 minutes
• Trains the heart
• Develops endurance
• Burns subcutaneous fat

Requirements for the Tabata Workout:

• Before the workout, be sure to warm up and stretch.
• Rest 1 minute between rounds.
• The number of exercises depends on your goals.
• All exercises should involve multiple joints but remain simple.
• Control your breathing; do not hold your breath, breathe intensively.
• Work out no earlier than two hours after eating.

The workout is considered successful if, by the end, your heart rate is 70-80% of your maximum allowable rate. You can calculate it using the formula: 220 - Your age. Example: (220 - 30 years) * (0.7-0.8) = 133-152 beats per minute. Train effectively and save your time.