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Step 1
Tabata Protocol training is named after it's Izumi Tabata, Ph.D., who did research at Japan's National Institute of Fitness and Sports. The actual creator of the workout was a coach of a Japanese speed-skating team, but the protocol was refined after research by Tabata affirmed the aerobic and anaerobic benefits of the interval training. It was simple enough for the team, 20 seconds of full effort skating followed by 10 seconds of full rest repeated 6 to 7 times. The entire session is meant to last 14 minutes including 5 minutes of warm up and 5 minutes of active cool down. Tabata helped prove that just 4 minutes of this extremely intense training would promote stronger cardiovascular fitness and anaerobic performance. Here we will break down examples of the training into two sections, the average person and the advanced athlete.
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Step 2
The work to rest ratio of the original Tabata Protocol is 2:1, however, this was designed with olympic athletes in mind. A gym goer looking for fat loss can still attain many of the benefits of the interval training within a ratio they are able to complete. A beginner may want to begin with a ratio of 1:3 and someone who runs or does their activity on a regular basis may be about to handle a 2:3 or even a 2:2. Here is an example of a 2:3 ratio Tabata interval training on a treadmill or track.
Warm up - Jog at 50% max effort for 5 minutes
Sprint for 20 seconds
Walk for 30 seconds
Sprint for 20 seconds
Walk for 30 seconds
Sprint for 20 seconds
Walk for 30 seconds
Cool Down - Jog at 50% max effort for 5 minutes
That's it! In a little under 14 minutes you could get in your exercise for the day. -
Step 3
Pro Player
The advanced athlete should aim to actually do the original form of the Tabata Protocol. With a ratio of 2:1 this interval training is incredibly difficult to complete for 6 to 7 repetitions. For the first time an athlete should do it for 4 repetitions and see how they feel. Also, an athlete can repeat cycles of the intervals a certain number of times or over a set period. Here is an example of a football player doing the Tabata protocol at a ratio of 2:1 for 6 repetition with 3 cycles and 1 minute rest between cycles.
Warm up - Jog at 50% max for 5 minutes
Sprint for 20 seconds
10 seconds rest
(x6)
After 6th sprint take one minute rest
Sprint for 20 seconds
10 seconds rest
(x6)
After 6th sprint take one minute rest
Sprint for 20 seconds
10 seconds rest
(x6)
After 6th sprint take one minute rest
Cool down - Jog at 50% max for 5 minutes.
This is also an excellent form of interval training for mma fighters or boxers who have to go for timed rounds. They can set up the intervals to go over the time of the round and slowly adjust to longer work periods and shorter rest periods as they gain endurance. Along with endurance Tabata training will also train speed and power.
