So What Exactly Is Tabata?

Izumi Tabata

 Tabata or the Tabata Protocol is one of the earlier versions of athletic conditioning that we now commonly refer to as high intensity interval training (HIIT).   It is named after the Japanese sports scientist, Izumi Tabata.  Currently Izumi Tabata is a professor of sports science at Japan’s Ritsumeikan University. 

In 1996, Izumi Tabata was asked by the head coach of the Japanese Olympic speed skating team to study and analyze his methods of conditioning for his athletes.  Coach Irisiwa Koichi conditioned his athletes by having them exert maximum effort for short bursts followed by a brief rest.  Not factoring in warm-ups or cool downs, the total amount of actual conditioning consisted of only four minutes.  That may not sound like very much until you consider that maximum effort means maximum effort.   Professor Tabata’s research and analysis of Coach Koichi’s methods established a solid scientific basis for the physiological benefits of what we now refer to as Tabata training.

 How Does It Work?

 The typical Tabata protocol is eight rounds.  It requires twenty seconds of maximum effort, be it sprinting, cycling,  rowing, etc., followed by ten seconds of rest (The initial 1996 study was done on stationary bikes).  Eight rounds of this workout cycle totals only four minutes.  Sounds simple right?  Wrong!  If done correctly, four minutes of Tabata will burn as many calories as a 60-minute jog and leave you panting in a pool of sweat.  Again, those twenty seconds of maximum effort means going as hard and as fast as possible.  According to professor Tabata, the goal is to be at your VO2 max, meaning you maximum rate of breathing in oxygen!  Phew!  Just thinking about it has me out of breath. 

Benefits of Tabata  

 Aside from the potential to burn calories at a monumental rate, Tabata can also do wonders for increasing one’s aerobic and anaerobic capacities.  Professor Tabata’s research shows that substantial gains are made in both strength and endurance when consistently following the Tabata Protocol.  Professor Tabata is also hopeful that his current research will demonstrate that his now-famous method of conditioning will benefit people with chronic illnesses such as diabetes and heart disease. 

 Tabata is a great addition to the Zgym and an effective way to supplement your workouts, especially if you’re short on time, but high on motivation.