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What is Tabata training?
Tabata training is a high-intensity interval training (HIIT) method that follows a specific protocol. It was named after Dr. Izumi Tabata, a Japanese researcher and former researcher at the National Institute of Fitness and Sports in Tokyo. The training method gained popularity after the publication of a research study led by Dr. Tabata in 1996.
Original Tabata Study
The original study, titled “Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max,” compared the effects of moderate-intensity endurance training with high-intensity intermittent training on aerobic and anaerobic fitness. The study involved two groups of athletes.
The moderate-intensity endurance group trained at a steady pace, while the high-intensity intermittent training group followed a protocol that became known as the Tabata Protocol. The Tabata Protocol consisted of 20 seconds of intense exercise, followed by 10 seconds of rest, repeated for a total of 4 minutes (8 cycles). The exercise used in the study was a form of high-intensity cycling.
The results of the study showed that the high-intensity intermittent training group experienced significant improvements in both aerobic and anaerobic fitness, while the moderate-intensity endurance group only showed improvements in aerobic capacity. This groundbreaking research suggested that short bursts of very high-intensity exercise, like those in the Tabata Protocol, could provide efficient and effective improvements in both aerobic and anaerobic fitness.
Tabata Training Popularity
Since the study’s publication, Tabata training has become widely adopted in fitness routines worldwide, and the 20 seconds of intense exercise followed by 10 seconds of rest has become a popular format for various HIIT workouts. It’s important to note that while Tabata training can be highly effective, it is also very demanding, and individuals should ensure they are physically capable of engaging in such high-intensity workouts.
Reference
Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., Miyachi, M., & Yamamoto, K. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Medicine and Science in Sports and Exercise, 28(10), 1327-1330.
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