How beneficial and effective can just 4 minutes of intense exercise really be? I would say you are questioning this theory, then you have never really trained or pushed yourself as hard as you may think you can. Trust me after these 4 minutes you will never be asking this question again! This type of training is not only taxing on you physically but also mentally. So what is it, where did this style of training come from and what are the benefits?
The High Intensity Interval Training (HIIT), also known as the Tabata Protocol, was developed by the head coach of the Japanese speed skating team. It was named after Dr. Izumi Tabata because Tabata and his team (at the National Institute of Fitness and Sports in Kanoya, Japan) studied the speed skating coach's workout to determine the optimum protocol. You can find more on the study published in the journal- Medicine & Science in Sports & Exercise
In his study Dr. Tabata concluded (HIIT) type of training is more efficient and effective than steady state/endurance cardio. In addition to it being more effective, it has also been proven to improve aerobic and anaerobic endurance levels. The whole session last 14 minutes and comprises of a 5 minute warm up, 4 minutes of intense exercise and a 5 minute cool down. During the 4 minutes of (HIIT) conduct 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.
It's important to remember the 10-second rest periods in the Tabata workout. It is needed, both physically and mentally. This workout goes very quickly due to the brief switching back and forth of intense work and rest, so put everything you've got into it for maximum benefits. This is what allows you to psychologically train at such an intense level...isn't this what interval training is all about?
You can really be creative and fit Tabata workouts into your exercise routine. If you are new to this type of training or working to build your cardiovascular endurance, you may want to ease your way into this style of training. My suggestion would be to start with 4 intervals of 20 seconds of intense exercise followed by 10 seconds of rest. You can begin to challenge yourself and keep increasing the number of intervals until you finally reach achieving all eight. Just Rembmer to always use a stop watch or clock with a second had to keep you on track!
There are many different types of exercises you can conduct during Tabata's like sprints, cycling, rowing, air dyne, jump rope, stepper or any other form of exercise to get the intensity you need. Just after a few sessions each week of (HIIT) will offer plenty of intensity and the ultimate conditioning!
Enjoy and let me know how you have started to incorporate Tabata's in your training routine. Would love to know how you felt after your first time.
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