For those who have never heard of the Tabata method, this article is for you. However, it's also a quick reminder for those of you already using this method. But what exactly is this method? Is it for weight loss or muscle building? Let's explore this method together. But first, some background: the Tabata method is a high-intensity interval training (HIIT) workout lasting a few minutes. Invented by a professor named Izumi Tabata, he lent his name to this type of high-intensity training.
Tabata Protocol
Tabata is a HIIT (High-Intensity Interval Training) type of training technique. It consists of performing eight 20-second bursts of maximum effort with only 10 seconds of rest between them. With this method, you could see results in just 4 minutes, which is precisely the goal. All of this is achieved through repeated high-intensity efforts, allowing you to gain muscle power, increase your VO2 max, improve your anaerobic capacity, and expend energy to facilitate weight loss and, most importantly, boost your metabolism.
A brief history of the Tabata training method
This training method originated in the 90s when Professor Izumi Tabata, a Japanese researcher, was approached by a skating team. The team's coach had asked him to analyze the effectiveness of a training protocol based on repeating maximum effort for a few seconds, followed by a short recovery period. Tabata then studied this method and compared it with continuous training at a moderate intensity. To do this, he used two groups of cyclists and compared them:
- The first group: the cyclists pedaled for 1 hour at 70% of VO2 max
- The second group: the cyclists had to perform 7 to 8 times 20 seconds of effort with 170% of VO2 max and with 10 seconds of rest.
The results: Izumi Tabata conducted tests over six weeks with five sessions each week. He observed that the anaerobic capacity of the first group of cyclists remained unchanged, while that of the second group, where the Tabata method was applied, saw their capacity increase by 28%. This makes a significant difference.
Losing weight with the Tabata method: what about this theory?
To be perfectly honest, nothing has been proven yet with this training method. While the Tabata method is effective at increasing the body's anaerobic capacity, it's not really known whether it leads to weight loss. However, other studies suggest the opposite, and the results they present are much more promising.
- In 94, researchers Trembay, Simoneau and Bouchard said and even demonstrated that the HIIT type of training allows you to burn approximately 9 times more calories.
- In 2021, JW King also stated that after an intense workout like the Tabata method, our metabolism increases for 24 hours. This means that Tabata allows us to burn fat not only during the session but also afterward.
Who can do the Tabata method during their workout?
Because the method involves repeating bursts of maximum effort for a few seconds followed by only 10 seconds of recovery, this type of training is impossible for many people, even if the workout lasts only 4 minutes. Therefore, this technique or training method is only suitable for competitive athletes, whose bodies undergo rigorous training every day. However, if you want to get back into shape or lose weight, avoid the Tabata method. That said, with its easier variations, you can still use the Tabata method for training, but you must adapt the effort to your body's capabilities.
What activity allows for training using the Tabata method?
Tabata is ideal for indoor cycling, but you can also use it on an elliptical trainer, rowing machine, treadmill, jump rope, or do strength training exercises. The best part is that you can choose to do a single exercise for the entire session or vary the exercises according to your goals and objectives.
An example of a training session using the Tabata method
If you want to get your body back in shape, try circuit training. This involves performing several exercises in succession, which will allow you to tone your entire body and burn excess fat quickly. Here are some examples of exercises you can do:
- Burpees: a cardio exercise that works your entire body.
- Push-ups: which allow you to strengthen your pectoral muscles and triceps
- Jump squat: cardio and leg strengthening exercise
- Pull-ups: allow you to do cardio and at the same time, strengthen your back and biceps.
Furthermore, regardless of the exercises you want to do, remember to warm up properly beforehand, at the risk of a muscle strain or tear.
Bring a timer
During workouts, it's really not practical to look at your phone or watch, especially after a strenuous effort. That's why having a timer is essential. It allows you to easily transition between exercises thanks to a pre-set audible signal. You can also have a heart rate monitor on your timer so you can track your heartbeat.
In a nutshell
Tabata is a training method that demands intense effort for a few seconds with minimal recovery time. This allows you to increase your anaerobic capacity. However, it's best to avoid this method, especially if you don't exercise regularly, as your body might not be able to handle the intense workout. For weight loss, we recommend Tabata because when you burn more calories, your body starts to lose weight, and this training method is the only way to burn as many calories as you want.
