Tabata Intervals

The Tabata method was developed by Dr. Izumi Tabata and his team Tokyo, Japan. They were trying to develop a workout method that would increase both anaerobic and aerobic conditioning at the same time. They did many tests and experiments and finally came up wth one result. This result is the standard protocol of 20 seconds work and 10 seconds rest, which we'll discuss in more detail below.

Tabata training is a type of interval training and like other interval training methods, it can be an excellent conditioning exercise. The workout itself lasts 4 minutes and with a short warm up and cool down, you will still be finished within 10 minutes, this makes this workout very useful for people with time restraints. The Tabata training method also has fat burning benefits, and although the workout is short, your body will increase its rate of fat burning for hours after the workout.

The main thing to remember with Tabata is that if you change from the standard protocol then it will probably not be as effective.

Here is the standard method -

• Choose and exercise and do a few minutes warm up
• Do 20 seconds at maximum intensity
• Rest for 10 seconds
• Repeat 7 more times
• Then have a few minutes to warm down

That's it! It sounds like a very easy workout, but believe me, it's not. If you find it easy then you're not working hard enough. Always do the 20 seconds at maximum intensity.

It's useful to stand in front of a clock or have someone help time it for you. There's also some useful iphone apps or free tabata timers available for download on the internet.

This is quite a difficult question to answer as I've heard many contradicting ideas on this. Some people say never to use tabata intervals for weight training and some people say it's perfectly fine. I have personally used it for both, but find it more useful for Cardio style training. I usually stick to more traditional routines for weight training. The cardio methods that I find ideal for Tabata are sprinting, cycling, skipping, Rowing, Shadow boxing and Punchbag work.

When the original method was being developed the participants did the Tabata intervals 4 times per week, but it is generally recommended to do them only once every 2-3 weeks. I usually do them once every week or 2 when I don't really have the time to do a longer cardio session.

Always start off slow with this exercise to start with, only once you're used to it should you be working at your maximum intensity. It is advisable to start out doing other forms of conditioning before you move onto Tabata intervals.
As always, you should check with a healthcare professional before starting any new workout routine.