Tabata Training

Tabata Training – The best fitness program

Tibet Training- VFA Learning 2015.

Tabata Training- VFA Learning 2015.

Tabata training is a type of interval training the consists of 20 seconds of high-intensity exercise followed by a 10 second rest period. Tabata training began when Professor Izumi and his team of scientist who wanted to find an alternative to the conventional cardiovascular exercise (going for a run, cycling, cross trainers) that not only increased fitness levels, but stimulated fat loss.


Tabata Training Experiment:

Professor Izumi conducted an experiment on 2 groups of Olympic speed skaters. The first group would participate in moderate intensity interval training and the second group would use the Tabata training protocol.

The first group trained at  70% intensity during their intervals with their total session lasting an hour, whereas the second group worked at 170% intensity in there intervals with their session lasting a total of  4 minutes (8 sets of Tabata intervals, 20 seconds high intensity, 10 seconds rest). Both groups would do their type of training over a 6 week period with group 1 training 5 times a week, and group 2 training 4 times a week.

Tabata Training Results:

The results showed the group 1 had a significant increase in aerobic system (cardiovascular system). However, the anaerobic system (often associated with strength and short-term fitness) gained little or no result at all.

Group 2 had a more overall improvement. Their aerobic increased much more than group 1 and their anaerobic system increased by 28%.

Tabata Training: What you need:

Tabata training is easy to do. All you need is a timer and a list of your favorite exercises. For the 20 seconds high intensity you need to give it your all plus a little bit more. Remember its HIGH intensity exercise not moderate/low intensity. I’ve listed some of my favourite Tabata exercises below;

  • Kettlebell swings
  • Cycling
  • Burpess
  • Squats
  • Push-ups
  • Rowing


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