Tabata method training workouts were invented by Dr. Izumi Tabata, a Japanese physician and researcher. Tabata workouts are performed using a 20/10 system, which means 20 seconds of all-out exercise followed by 10 seconds of rest. This totals four minutes.
When you use interval workouts, make sure you know what particular cardio-respiratory capacities are being developed. Longer rest periods allow higher intensity and speed during work intervals, while shorter rest periods compromise continued performance. The goal of Tabata intervals is tolerance, not high-end output.
With that being said, you can also use short rest periods to develop VO2 max and race pace economy. The total time of a Tabata workout only last four minutes and can be viewed as power endurance. Power endurance is defined in many ways. It can be continuous output for seven to ten minutes, continuous lower intensity output for up to 30 minutes and it can be recurrent, repeated power output at varying levels of intensity.
The goal during Tabata workouts is to go “all out” during the 20 seconds and take full advantage of 10 seconds of rest. This can be a great mental and physical challenge. It teaches you to take full advantage of the rest period, be efficient and fight to keep an all out intensity when you want to quit.
Many different exercises can be incorporated into the Tabata method. We like to use bodyweight movements and cardio machines to protect from injuries. You can use weights if you practice perfect from. One of the favorite formats is a barbell front squat. Instead of using the standard eight rounds, we use up to 15 rounds and hold the bar the entire set. I would start light on this weight because it adds up fast. We also like to use these formats when you do not have much equipment or time to workout. You can get a quick but great workout using this format. If the regular format is too easy, try “hell style.” The only difference is that during the 10 seconds rest, you do some type of isometric hold. For example if you did squats during the 20 seconds, you would hold a squat for 10 seconds.
You have to remember that these interval structures produce high levels of acidity, hormonal disruption, recovery issues and CNS fatigue. So just like anything, make sure they are a part of your bigger plan and goal. Add in some extra recovery work and have some fun using this format.
