Tabata 'Discussed'

by Gabe Rinaldi, FIT General Manager 

Tabata is not toasted ciabatta bread - although that sounds really good right now. If you’ve trained at FIT for a while, then the mention of Tabata may bring up feelings of intense exhaustion. This article will discuss where the term Tabata originates, the science behind it, and why we use it at FIT.

Tabata is an interval protocol that was studied by several Japanese researchers at the National Institute of Fitness and Sports in Japan. The lead researcher was Dr. Tabata and we have him to thank for the term Tabata as it applies to the interval protocol. The main research study was published in 1996 in the journal “Medicine and Science in Sports and Exercise”. The title of the research was “Effects of Moderate-Intensity Endurance and High-Intensity Intermittent Training on Anaerobic Capacity and VO2max”.

The research study consisted of two training experiments. In the first experiment 7 random male students who were members of various varsity sports teams trained 5 days per week for 6 weeks on an indoor exercise bike. During each training session they rode the bike at moderate intensity (70% of VO2 max). The resistance was increased throughout the duration of the study to maintain the same intensity as aerobic fitness improved. The researchers were measuring anaerobic capacity (the maximal accumulated oxygen deficit) and aerobic capacity (VO2 max). At the conclusion of the 6 weeks it was found that anaerobic capacity did not statistically significantly increase. Aerobic capacity (VO2 max) did significantly increase about 10% (53 +/- 5 ml/kg/min to 58 +/- 3 ml/kg/min).

In the second experiment 7 different random male students who were also members of various varsity sports teams trained 5 days per week for 6 weeks on an indoor exercise bike. During each training session they did a 10 minute warm-up, then performed 7 to 8 sets of 20 seconds of high intensity exercise (about 170% VO2 max) followed by 10 seconds of rest. The resistance was also increased throughout the duration of the study to maintain the same intensity as anaerobic fitness improved. At the conclusion of the study it was found that this group increased aerobic capacity about 14% and anaerobic capacity by about 28%.

This research showed that moderate-intensity aerobic training improves only aerobic capacity, but high-intensity intermittent training improves aerobic capacity to an even greater extent and also improves anaerobic capacity. The group that did the intervals exercised for 70 minutes (50 of which was warming up) per week. The group that did the steady state moderate intensity cardio exercised for 300 minutes per week. I don’t know about you, but I would rather exercise for less time and get greater benefits.

Many other research studies have also found high intensity interval training to be more effective for fat loss compared to lower intensity steady state exercise. It is beyond the scope of this article to discuss that research, but it is another reason to incorporate the Tabata protocol into your routine.

The Tabata protocol can be applied to virtually any exercise like jumping rope, squats, push-ups, pull-ups, sit-ups, box jumps etc. At FIT we incorporate this method when appropriate and eventually strive to have our clients perform the intervals at very high intensity. Dr. Tabata said the participants in his research study were literally laying down in exhaustion at the end of the 4-minute interval workout. It may not be fun, but it produces incredible results. We strive to make the workouts at FIT as effective as possible. We scale everything to an appropriate level, but eventually you may be asked to perform a Tabata. If you feel the need to curse at Dr. Tabata afterwards, you may want to mention his fellow researchers Nishimura, Kouzaki, Hirai, Ogita, Miyachi, and Yamamoto.