Why the Tabata Protocol Will Alter the Way You Do Aerobic Exercise
Have you ever heard of the “Tabata Protocol”? It isn’t a brand new way of performing interval training, but it is rarely discussed in health and fitness circles anymore. It is really too bad, because I think many people could benefit tremendously by incorporating it into their exercise routines. It is very similar to Craig Ballantyne’s, turbulence training, but done in shorter bursts.
The Tabata Protocol, Explained Simply
Izumi Tabata, Ph.D. developed the Tabata Protocol originally for the Japanese speed skating team. Tabata was a researcher at Japan’s National Institute of Fitness and Sports. The Tabata Protocol is quite effective, to say the least. It may be the most time efficient fat loss workout known to man.
So How Is This Interval Routine Different?
The entire routine takes about 13 minutes, but this includes only 3-4 minutes of very intense work. The routine involves 6-8 hard intervals that last 20 seconds each. Alternate with 10-second rest periods. Add in five minutes each of warm up and cool down, and, you’re done!
How Can You Burn Body Fat In Such a Short Time?
It’s been shown that this particular pattern of short, intense intervals can increase your metabolic rate significantly for hours after you finish. Long after you finish working out, you’re still burning calories. This kind of interval training is very effective for burning fat while keeping muscle tissue healthy.
This Interval Training Routine is NOT Easy!
Just because it’s short, it’s not exactly easy. It needs to be done right, and you need to commit to this type of program to see the results you’re looking for. Top athletes have to work hard to get through it, so stick with it and don’t become easily discouraged by how hard it is to get into it. Your aerobic and anaerobic abilities will be better, making you a better athlete, no matter what your sport is.
What Exercises Do You Do During the Tabata Protocol Workout?
This is what excites me the most about this method of cardio…you have a ton of choices. I think the easiest would be an exercise bike, elliptical or running at a track. It wouldn’t be a very good for the treadmill, because the treadmill takes to long to get up to top speed. You could use almost any piece of cardio equipment that allows you to reach maximum effort quickly.
The Tabata Protocol Will Improve Your Skills In Your Chosen Sport
Whether you’re a boxer, a basketball player, or a gymnast, intense interval work can improve your abilities. Athletic performance at any level will improve as a result of using these methods in a committed way.
How You Can Fit This In With Your Regular Workout
Work your way into this type of training and use common sense. If you haven’t trained hard in a while then speak with your doctor. Even if you do consult your doctor, take it easy or you will be sore for a few days. Try it once a week and maybe work up to 2-3 times per week max.
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