Why use Tabata Training?
The Tabata training method is incredibly effective for cardio conditioning and fat burning your total workout time comes in at about 4 minutes. It will be the longest 4 minutes of your life but it will also be the most rewarding. Well at least if you survive it.
a) Reduced body fat levels: Although Tabata training has been used for energy system work it was quickly found that it is a hugely effective way to strip fat from the body. The training is itself brief, but the knock on effects are increased calorie utilization through the day and more importantly, an increased rate of fat burning in the hours after training. While low intensity long duration work has you burning fat on the bike for say 45 minutes, Tabata causes you to increase the rate for fat burning for many hours after.
b) Ability to train: If Tabata teaches the mind and body one thing, it is the ability to increase intensity and maintain a lot of hard work; this is incredibly useful anyone looking to be in thier best shape possible, In my experience once a trainee has been exposed to Tabata they raise their game elsewhere in the weight room. Think you’re working hard on that final set of squats? Do a Tabata session and then think again.
c) Time pressure: Plans are all very good but they have to be able to fit into our hectic schedules. Tabata at anywhere between 3-7 minutes is just such a plan.
Doing Tabata
Doing Tabata training is very simple. As above you choose an exercise and perform as many reps (or as much work) as possible for 20 seconds and rest for 10 seconds. You then repeat this cycle for a predetermined number of times (usually eight). That’s where the easy bit ends.
I have said it before but Tabata is very demanding, these protocols were first used to increase the performance of Olympic medal winning speed skaters – not exactly slouches themselves. The trainee has to make a deal with themselves that they are going to stick to the predetermined schedule i.e. work for 20 seconds and not take any more than 10 seconds rest. Anything else is not Tabata and very probably won’t work anywhere near as effectively.
When using a weights movement such as dumbbell thrusters you should not put the weight down and walk away from them but either hold on to them or put them on an elevated surface in front of you. Similarly bars should not be racked unless it becomes necessary, which it may well do!
When using Tabata training, it is a good idea to have someone with you to spot and also to help with timing and counting of cycles. Tabata interval timers are commercially available. If you are not able to get these then make sure you are facing a large clock as you train.
Tabata is a good example of where more is not necessarily better. If you are able to do 15 rounds then you are not working hard enough. Also you should not consider doing this more than once or twice aweek at the most,.
Exercise choice
You can use most common forms of aerobic work to train in a Tabata style, experiments were done on stationary bikes, but in the weight room common choices of exercise include:
Back squat – a good choice
Front squat – again a good choice probably better than the back squat
Dumbbell thrusters – probably the best choice for those utilizing resistance
Deadlifts – a good choice but form is an issue here as is back fatigue
Sumo deadlift high-pulls – again a great choice but those with shoulder issues may want to avoid these
Stationary bike – a great ‘gym friendly’ choice and an easy method to start with
Rowing (on the ergo) – huge full body impact
Sprints – great for speed and leg development
Cleans and jerks – I can’t recommend these as form is hugely important, after rounds 3 and 4 your form will have gone to pot
Kettlebell Swings and Snatches.
I have done tabatas with all of these my favorites are: Dumbbell thrusts, kettlebell swings, sumo deadlift high pulls.
The potential problems with Tabata
There are a few issues with Tabata training I should mention.
1) You have to be in good condition already before performing this type of exercise. Remember who and why this was designed for. If your health and fitness levels are an issue, then start with interval training.
2) Movement choice: Triceps kickbacks are not a valid choice here, the movement should be a large compound exercise (i.e. not bench press) but there is also another problem…
3) Ego: You are just not going to able use that much weight, you have to be really careful with loads here – a few percent too optimistic and you aren’t getting through round four.
Will this put a training stress on the muscle though? YES! Remember training stress is both recruitment of the higher threshold motor units but putting a load of stress through them and also fatiguing motor units, fast repetitions will do this. It also causes a huge systemic reaction due to the sheer difficulty of the task.
You will also frighten the other people in your gym.
A word of Warning about Tabata Training
tabatas are an advanced technique and not for everyone, though it is used regularly by some it is regular but not often! Once or twice aweek is enough for most and think long and hard about loads used and form when doing them.
Tabata Training Use It You Will Not Be Sorry
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