With so many different ways to train, it can be difficult to figure out what to focus on. Better to do long workouts and add miles or focus on cross-training and strength training to boost your legs and lungs? The answer is: all of this – and Tabata can help you do it.
Developed by the Japanese scientist Izumi Tabata, Tabata training is a form of high intensity interval training that forces the body to use more muscles, as well as increasing the intensity you can sustain for a longer period of time.
In 1996, Tabata and other researchers performed a study published in the medical journal Medicine & Science in Sports & Exercise. In it, the Tabata protocol, a 4-minute workout consisting of 7-8 sets of 20 seconds of high intensity effort followed by 10 seconds of rest, significantly improved both the anaerobic and aerobic energy systems at the same time.
This means double the benefits in half the time. Keep in mind that while this may be a short 4-minute workout, you should always warm up and cool down properly with some light movement and dynamic stretches.
For advanced athletes, you can extend your efforts by doing the entire set 2 or 3 times for 8 or 16 minute workouts, depending on your abilities.
How to perform these workouts
Start with a 5-10 minute warm-up. As you complete the sets, check the intensity. You should feel 9 to 10 on a scale of 1 to 10, where 1 is a walk and 10 is a total effort. Then cool down for 5-10 minutes.
You’ll need a watch or timer to alternate between 20 seconds of work and 10 seconds of rest (there are also apps that can help you do this).
Having a beep to mark the beginning or end is very helpful. Trust me, you’ll want to know when the 4 minutes are up!
Below are some examples of workouts to get you started.
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