Tabata Training

High intensity interval training (HIIT) workouts typically consist of periods of high intensity exercise followed by intervals of low or medium intensity exercise. Tabata training is the single most effective type of HIIT. It was invented by Dr Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo. Their aim was to establish an exercise protocol which would optimally target anaerobic and aerobic conditioning.

After much experimentation, they discovered that the following protocol was most effective:

• Workout: 20 seconds (with 100% effort)
• Rest: 10 seconds
• Repeat for eight cycles for a total of 4 minutes

Studies showed that Tabata training brings about an improvement of 28% in anaerobic capacity. It also improves the aerobic energy system making it a great workout for burning fat.  In addition, it improves speed, power, coordination and agility.

However, it is highly taxing for the body. Giving 100% for 20 seconds of workout is a challenge for most people, let alone repeating the process for eight cycles. Thus it comes with a word of caution. Start with lower intensity exercises and switch to Tabata only when you have the stamina. Initially do only 2 or 3 cycles and rest for longer intervals. Also ensure that you cool down properly. Stopping suddenly can give you dizziness and muscle pain. Lastly, if you have a history of heart disease, high cholesterol and high blood pressure, consult your doctor before beginning any form of HIIT.