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experiencelifemag.com
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The Tabata Tune-Up
The Tabata Protocol isn't easy, but it can dramatically increase your aerobic and anaerobic capacity in just minutes a month.
By Matt Fitzgerald |
March 2008 |
A World-Class Pedigree
Trying Tabata
Totally Intense
As with many things, fitness results have to be
earned. The fact is, nothing works if you don’t, and there may be no better
proof of this principle than the Tabata Protocol. This unique workout has
been shown to produce astonishing fitness gains, despite taking just 14 minutes
to complete — and that’s if you include a five-minute warm-up and a five-minute
cool-down. In other words, the workout itself takes a mere four minutes. But be
forewarned: It is one tremendously tough workout.
Just ask Ed Reis, 33, a
management consultant in Mission Viejo, Calif. He’s very familiar with the
Tabata Protocol, which consists of six to eight 20-second intervals performed at
absolute maximum intensity on a stationary bike (or any appropriate exercise), separated by 10-second periods of rest. He was introduced to the workout by his
personal trainer, Brian MacKenzie, CFT, CCS, owner of Genetic Potential and
CrossFit Newport Beach, training facilities in Newport Beach, Calif.
“The
first time I did Tabata,” Reis recalls, “I looked at my heart-rate monitor about
a third of the way into the session. I saw a bigger number than I had ever seen
before, and I thought, I have how many more of these?!”
Reis was able to
complete the workout, but admits he still gets butterflies every time MacKenzie
prescribes another set of Tabata intervals. “Some days I would definitely rather
do a longer workout than go that hard!” he says. “But the results are worth it. Within a couple weeks, my legs got stronger, I had more energy, and I could play
soccer and basketball for much longer before I got tired.”
MacKenzie
concurs. “Doing Tabata intervals will enhance the overall benefits you get from
training, from fat loss to strength development.” In other words, if you want to
crank up your fitness and you’re willing to work hard to get there, Tabata might
just
be the ticket.
A World-Class Pedigree
The Tabata Protocol is named after Izumi Tabata,
PhD, a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya, who studied the workout after learning of it from the coach of the
Japanese national speed-skating team. Tabata was intrigued by the
unusual work-rest ratio. In a typical interval workout, the rest period that
follows each high-intensity
interval is longer than the intervals themselves —
for example, 20-second sprints might be followed by 60-second recoveries.
By contrast, in the workout that eventually became known as the Tabata
Protocol, the rest periods (10 seconds) are half the length of the
high-intensity intervals (20 seconds). “This format makes the workout very
challenging — and beneficial — for both the aerobic system and the anaerobic
system,” says Alex Koch, PhD, a professor of exercise physiology at Truman State University in Kirksville, Mo.
The aerobic system uses oxygen to perform work
at low to moderately high intensities, while the anaerobic system performs high-intensity work for short periods of time without oxygen.
In Tabata’s
classic study of the protocol, athletes demonstrated an impressive 14 percent
increase in aerobic capacity and a whopping 28 percent increase in anaerobic
capacity after doing the workout on stationary bikes five times a week for eight
weeks. Over the same eight-week period, a control group rode stationary bikes
for one hour ˙ at a moderate intensity five times a week and experienced a
smaller 9.5 percent improvement in aerobic capacity and no improvement in
anaerobic capacity.
Trying Tabata
The Tabata Protocol is not for everyone. If you’re fairly
new to exercise, spend time building a fitness foundation with less intense
workouts before you try Tabata.
“It’s not something you should mess
with if you’re 40 and haven’t exercised since college,” says Koch. If, on the
other hand, you’ve been working out four or five times a week for the past six
months, with one or two of those days at medium to high
intensity, you’re
probably ready to roll. Even if you’re in top shape, avoid Tabata if you have
any type of injury likely to be affected by the workout, even if it’s fairly
mild.
“Tabata puts a tremendous strain on the working muscles and joints,” says
MacKenzie.
Treat your first few Tabata workouts as practice sessions, no
matter what you think you can handle. “It takes a little practice to
find the
ideal tension level for all-out sprints on the stationary bike, and to master
the timing and so forth,” says MacKenzie. As
long as you are going all-out (at
your all-out pace, that is), the number of sets you complete doesn’t really
matter. And take
heart — almost everyone struggles with this workout, so just do
your best.
While the stationary bike is the most popular way to apply the
Tabata Protocol, it also has been successfully applied to running
(steep hill
sprints are best, so you can stop quickly for rest periods), rowing, swimming
and other cardio activities.
You can even perform strength-training versions
of the Tabata Protocol. These workouts follow the same format: a single
full
body weightlifting exercise done six to eight times in 20-second bursts
followed by 10-second rest periods. ˙
It’s very important that you practice
your chosen weightlifting exercise before using it in a Tabata workout. “You
won’t be able to prevent your technique from deteriorating somewhat toward the
end of the workout, so it’s important that you start with perfect form,”
says MacKenzie.
Two of the most popular strength options are front squats
and the Tabata thruster (see below for details).
Completing a Tabata workout
once a week is plenty for cardio, and twice a month is adequate for strength.
Make sure your
workout schedule allows for at least a day’s recovery
time.
Whether or not Tabata proves right for you depends mostly on your
appetite for exercise intensity — and your hunger for full-tilt
fitness results.
Matt Fitzgerald is the author of several books, including Brain Training for
Runners (NAL, 2007), and the editor of www.poweringmuscles.com, a
sports-nutrition Web site. He is a regular contributor to Experience
Life.
Totally Intense
You can adapt the Tabata Protocol to virtually any
activity you dare: Below, a sample cardio workout. For a Tabata-inspired
strength workout, see below. Tabata Cardio Workout
The original Tabata Protocol — the one used in Izumi
Tabata’s groundbreaking study — involved stationary cycling, and for good
reason: It’s the safest and most convenient way to do the workout. Here’s how
Brian MacKenzie, CFT, CCS, owner of Genetic Potential and CrossFit Newport
Beach, in Newport Beach, Calif., does it with his cycling clients: Get in a comfortable position on a stationary bike, adjusting the
seat position and foot straps as necessary. - To warm up, pedal at a
high cadence (90-plus rpm) and a very low tension level for five to 10 minutes.
- Increase the tension and pedal moderately hard for 10 to 20
seconds, then reduce the tension and pedal easy for 10 to 20 seconds. Repeat
this process two to three more times, working a little harder each time. Your
last warm-up interval should be a 90 percent effort at the tension level you
feel is appropriate for your maximum-intensity Tabata intervals.
- Pause briefly and reset the workout time and distance to zero.
- Pedal as hard as you can for 20 seconds. You may remain seated or stand on
the pedals — whichever position feels most comfortable.
- Stop
pedaling and rest for exactly 10 seconds — not a tick longer!
- Complete a total of six to eight maximum-intensity intervals of 20
seconds, with a 10-second rest period after each. After completing your last
interval, note the total distance you covered (if your bike has a monitor). Try
to beat this number the next time you do Tabata. The more you do it, the more
consistent your mileage will be during each 20-second bout.
- Cool
down with five minutes of easy pedaling at a low tension level.
Tabata Strength Workout
The key to performing an effective strength
workout using the Tabata Protocol is to choose a good exercise, because it’s
a single-exercise workout. The best sorts of exercises challenge the whole
body, are explosive (meaning you can do them at a rapid tempo) and may be done
safely even when you are extremely fatigued. Many Tabata proponents prefer the
front squat, explosive (or plyometric) pushups, and an exercise called the
thruster. To do a Tabata thruster:
Stand with your feet positioned a little
farther than shoulder-width
apart, toes pointed slightly outward. Begin with
a light dumbbell in
each hand, elbows sharply bent so the dumbbells are just
above your
shoulders.
Squat deeply, lowering your butt as close to the floor as you can while
keeping your knees positioned as close to over your ankles as possible.
With a smooth, powerful motion, extend your hips and knees and stand fully
upright. As you’re accelerating upward, use your core muscles and
shoulders
to transfer your body’s upward momentum to the dumbbells and
press them
overhead. Pause briefly, lower the dumbbells back to your
shoulders and
immediately squat again.
To incorporate the thruster into a Tabata strength workout:
- Warm
up by doing 10 to 12 thrusters without dumbbells at a slow tempo.
- Assume the start position for the thruster exercise, making sure you’re in
a position where you can see a wall clock to track elapsed time. Use a very
light pair of dumbbells the first time you do this workout. If they’re too
light, you can always increase the weight next time.
- Do thrusters
for 20 seconds at an explosive but controlled tempo. At the ideal tempo, you
will complete eight thrusters in this time period.
- Rest for 10
seconds by placing the dumbbells on a bench in front of you. Time your rest
period so that you begin the next set of thrusters at the 10-second mark. Don’t
time it so that you’re just moving to pick up the dumbbells again at the
10-second mark!
- Complete a total of six to eight high-intensity
intervals of 20 seconds, with a 10-second rest period after each. Don’t worry
too much at first about how many reps you’re able to do — just stick to the
clock and good form.
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The Tabata Tune-Up
The Tabata Protocol isn't easy, but it can dramatically increase your aerobic and anaerobic capacity in just minutes a month.
By Matt Fitzgerald | Form & Function Department,
March 2008 |
A World-Class Pedigree
Trying Tabata
Totally Intense
As with many things, fitness results have to be
earned. The fact is, nothing works if you don’t, and there may be no better
proof of this principle than the Tabata Protocol. This unique workout has
been shown to produce astonishing fitness gains, despite taking just 14 minutes
to complete — and that’s if you include a five-minute warm-up and a five-minute
cool-down. In other words, the workout itself takes a mere four minutes. But be
forewarned: It is one tremendously tough workout.
Just ask Ed Reis, 33, a
management consultant in Mission Viejo, Calif. He’s very familiar with the
Tabata Protocol, which consists of six to eight 20-second intervals performed at
absolute maximum intensity on a stationary bike (or any appropriate exercise), separated by 10-second periods of rest. He was introduced to the workout by his
personal trainer, Brian MacKenzie, CFT, CCS, owner of Genetic Potential and
CrossFit Newport Beach, training facilities in Newport Beach, Calif.
“The
first time I did Tabata,” Reis recalls, “I looked at my heart-rate monitor about
a third of the way into the session. I saw a bigger number than I had ever seen
before, and I thought, I have how many more of these?!”
Reis was able to
complete the workout, but admits he still gets butterflies every time MacKenzie
prescribes another set of Tabata intervals. “Some days I would definitely rather
do a longer workout than go that hard!” he says. “But the results are worth it. Within a couple weeks, my legs got stronger, I had more energy, and I could play
soccer and basketball for much longer before I got tired.”
MacKenzie
concurs. “Doing Tabata intervals will enhance the overall benefits you get from
training, from fat loss to strength development.” In other words, if you want to
crank up your fitness and you’re willing to work hard to get there, Tabata might
just
be the ticket.
A World-Class Pedigree (Back to Top)
The Tabata Protocol is named after Izumi Tabata,
PhD, a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya, who studied the workout after learning of it from the coach of the
Japanese national speed-skating team. Tabata was intrigued by the
unusual work-rest ratio. In a typical interval workout, the rest period that
follows each high-intensity
interval is longer than the intervals themselves —
for example, 20-second sprints might be followed by 60-second recoveries.
By contrast, in the workout that eventually became known as the Tabata
Protocol, the rest periods (10 seconds) are half the length of the
high-intensity intervals (20 seconds). “This format makes the workout very
challenging — and beneficial — for both the aerobic system and the anaerobic
system,” says Alex Koch, PhD, a professor of exercise physiology at Truman State University in Kirksville, Mo.
The aerobic system uses oxygen to perform work
at low to moderately high intensities, while the anaerobic system performs high-intensity work for short periods of time without oxygen.
In Tabata’s
classic study of the protocol, athletes demonstrated an impressive 14 percent
increase in aerobic capacity and a whopping 28 percent increase in anaerobic
capacity after doing the workout on stationary bikes five times a week for eight
weeks. Over the same eight-week period, a control group rode stationary bikes
for one hour ˙ at a moderate intensity five times a week and experienced a
smaller 9.5 percent improvement in aerobic capacity and no improvement in
anaerobic capacity.
Trying Tabata (Back to Top)
The Tabata Protocol is not for everyone. If you’re fairly
new to exercise, spend time building a fitness foundation with less intense
workouts before you try Tabata.
“It’s not something you should mess
with if you’re 40 and haven’t exercised since college,” says Koch. If, on the
other hand, you’ve been working out four or five times a week for the past six
months, with one or two of those days at medium to high
intensity, you’re
probably ready to roll. Even if you’re in top shape, avoid Tabata if you have
any type of injury likely to be affected by the workout, even if it’s fairly
mild.
“Tabata puts a tremendous strain on the working muscles and joints,” says
MacKenzie.
Treat your first few Tabata workouts as practice sessions, no
matter what you think you can handle. “It takes a little practice to
find the
ideal tension level for all-out sprints on the stationary bike, and to master
the timing and so forth,” says MacKenzie. As
long as you are going all-out (at
your all-out pace, that is), the number of sets you complete doesn’t really
matter. And take
heart — almost everyone struggles with this workout, so just do
your best.
While the stationary bike is the most popular way to apply the
Tabata Protocol, it also has been successfully applied to running
(steep hill
sprints are best, so you can stop quickly for rest periods), rowing, swimming
and other cardio activities.
You can even perform strength-training versions
of the Tabata Protocol. These workouts follow the same format: a single
full
body weightlifting exercise done six to eight times in 20-second bursts
followed by 10-second rest periods. ˙
It’s very important that you practice
your chosen weightlifting exercise before using it in a Tabata workout. “You
won’t be able to prevent your technique from deteriorating somewhat toward the
end of the workout, so it’s important that you start with perfect form,”
says MacKenzie.
Two of the most popular strength options are front squats
and the Tabata thruster (see below for details).
Completing a Tabata workout
once a week is plenty for cardio, and twice a month is adequate for strength.
Make sure your
workout schedule allows for at least a day’s recovery
time.
Whether or not Tabata proves right for you depends mostly on your
appetite for exercise intensity — and your hunger for full-tilt
fitness results.
Matt Fitzgerald is the author of several books, including Brain Training for
Runners (NAL, 2007), and the editor of www.poweringmuscles.com, a
sports-nutrition Web site. He is a regular contributor to Experience
Life.
Totally Intense (Back to Top)
You can adapt the Tabata Protocol to virtually any
activity you dare: Below, a sample cardio workout. For a Tabata-inspired
strength workout, see below. Tabata Cardio Workout
The original Tabata Protocol — the one used in Izumi
Tabata’s groundbreaking study — involved stationary cycling, and for good
reason: It’s the safest and most convenient way to do the workout. Here’s how
Brian MacKenzie, CFT, CCS, owner of Genetic Potential and CrossFit Newport
Beach, in Newport Beach, Calif., does it with his cycling clients: Get in a comfortable position on a stationary bike, adjusting the
seat position and foot straps as necessary. - To warm up, pedal at a
high cadence (90-plus rpm) and a very low tension level for five to 10 minutes.
- Increase the tension and pedal moderately hard for 10 to 20
seconds, then reduce the tension and pedal easy for 10 to 20 seconds. Repeat
this process two to three more times, working a little harder each time. Your
last warm-up interval should be a 90 percent effort at the tension level you
feel is appropriate for your maximum-intensity Tabata intervals.
- Pause briefly and reset the workout time and distance to zero.
- Pedal as hard as you can for 20 seconds. You may remain seated or stand on
the pedals — whichever position feels most comfortable.
- Stop
pedaling and rest for exactly 10 seconds — not a tick longer!
- Complete a total of six to eight maximum-intensity intervals of 20
seconds, with a 10-second rest period after each. After completing your last
interval, note the total distance you covered (if your bike has a monitor). Try
to beat this number the next time you do Tabata. The more you do it, the more
consistent your mileage will be during each 20-second bout.
- Cool
down with five minutes of easy pedaling at a low tension level.
Tabata Strength Workout
The key to performing an effective strength
workout using the Tabata Protocol is to choose a good exercise, because it’s
a single-exercise workout. The best sorts of exercises challenge the whole
body, are explosive (meaning you can do them at a rapid tempo) and may be done
safely even when you are extremely fatigued. Many Tabata proponents prefer the
front squat, explosive (or plyometric) pushups, and an exercise called the
thruster. To do a Tabata thruster:
Stand with your feet positioned a little
farther than shoulder-width
apart, toes pointed slightly outward. Begin with
a light dumbbell in
each hand, elbows sharply bent so the dumbbells are just
above your
shoulders.
Squat deeply, lowering your butt as close to the floor as you can while
keeping your knees positioned as close to over your ankles as possible.
With a smooth, powerful motion, extend your hips and knees and stand fully
upright. As you’re accelerating upward, use your core muscles and
shoulders
to transfer your body’s upward momentum to the dumbbells and
press them
overhead. Pause briefly, lower the dumbbells back to your
shoulders and
immediately squat again.
To incorporate the thruster into a Tabata strength workout:
- Warm
up by doing 10 to 12 thrusters without dumbbells at a slow tempo.
- Assume the start position for the thruster exercise, making sure you’re in
a position where you can see a wall clock to track elapsed time. Use a very
light pair of dumbbells the first time you do this workout. If they’re too
light, you can always increase the weight next time.
- Do thrusters
for 20 seconds at an explosive but controlled tempo. At the ideal tempo, you
will complete eight thrusters in this time period.
- Rest for 10
seconds by placing the dumbbells on a bench in front of you. Time your rest
period so that you begin the next set of thrusters at the 10-second mark. Don’t
time it so that you’re just moving to pick up the dumbbells again at the
10-second mark!
- Complete a total of six to eight high-intensity
intervals of 20 seconds, with a 10-second rest period after each. Don’t worry
too much at first about how many reps you’re able to do — just stick to the
clock and good form.
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September 15, 2009
Leah Prudhomme says:
I am a Cycle Instructor and a competitive Triathlete from Andover, MN. I incorporate this drill in my Strength Cycle Routine and it GETS RESULTS! I have power on the bike and it shows up in the 5 Races I've done this year... fastest Female Bike split in most races and 2nd place Female at Lakes Country this year, and top of my Age Group. I'm training for Ironman Wisconsin and I believe this is a way to keep power in the hills and speed. Those in my classes have seen personal gains and results too! THANK YOU! It's an intense workout if done all out correctly but it really maximizes results in minimum time.
May 2, 2009
Bill Johnson says:
You can find a Tabata Timer for your iPhone or iPod Touch at http://www.katr.com/iphone.php#tabata. It has visual as well as auditory cues so that you can watch or listen for your activity and rest periods. If you are listening to music on your device, the sound cues will overlay your music.
March 11, 2009
Christine88 says:
I think, one should not worry too much about pace - the important thing is to get you moving on a daily basis. Walk as far and for as long as is comfortable, working up to longer, brisker walks. Anything overdone will naturally cause trouble. Christine www.trainwithmeonline.com
March 12, 2008
Jen Sinkler says:
Hi, Lizzy, Great suggestion. I talked to one of our executives today, and it sounds like including the Tabata Protocol is something Life Time Fitness may consider down the road. For now, however, because of the wide range of participants' fitness levels in group classes, it's probably a technique best implemented by individuals using good judgment (as the article points out, you should establish a solid fitness foundation before trying it). Thanks again for the idea!
March 10, 2008
lizzy jones says:
Can we get a tabata group on the spin bikes once a month or so? That would be great!
February 27, 2008
Excited says:
I read the article and I was quite alarmed to see that my 45-50 daily workout on my recubent bike was not doing what I needed it to do. I am venturing to this new Tabata System right away. I noticed my weight was dropping for a while then it stablized, which is I guess my body and mind adjusted to the program.
February 27, 2008
Jen Sinkler says:
Glad you're excited! Just remember that the most effective workout programs include a variety of intensities -- that is, don't switch to all Tabata, all the time. :) Completing a Tabata workout once a week is plenty for cardio, and twice a month is adequate for strength. And, make sure your workout schedule allows for at least a dayâ¬"s recovery time afterward.
February 16, 2008
Sportigirl says:
This workout would be much easier if demonstrated with pictures. It sounds good, but hard to follow. Thanks!