Tabata Training
One of the most “bastardized” terms in the fitness world and BYM will clean that up and pay tribute to probably the most effective (in terms of the time invested) conditioning or cardio protocols ever developed. Just doing any cardio machine faster than usual for 20 sec resting 10 seconds and repeating is NOT Tabata, NOR is very deconditioned people doing maybe squats with their bodyweight for 20 seconds. The Tabata protocol invented by Japanese researcher Izumi Tabata used resisted cycling with all-out effort done for 20 seconds x 8 times with a brief 20 sec rest. This only took 4 mins plus another 4 mins to warm-up and further 2 mins to cool down.
Who it’s for:
- NOT for beginners! It’s for people already accustomed to regular cardio who want to push for a higher fitness level (aerobic and anaerobic conditioning)
- Lifters who hate LSD (Long slow distance cardio)
- Competitive sports people (soccer, hockey, rugby, swimming, etc.) looking to raise their VO2 max
Equipment: Some pieces of cardio work better than others.
- Bike: Ideally an Assault bike or else a spin bike
- Some brands of Cross trainers
Contrary to popular belief a treadmill is NOT a good option. It is dangerous to jump on and off in 10 seconds. A concept II rower is not ideal either, the long stroke allows too long a rest to get a lot of strokes in 20 seconds.
Benefits: Performed with intensity by those who are suited to it. It takes only 2-3 sessions/weeks to give a massive fat-burning and conditioning dose.
Best time to do Tabata:
- After upper body gym/strength work. You simply cannot do this justice after leg or Deadlift day!
- On their own, on these days warm-up extra. Take a full 5-8 mins till you are thoroughly warm before you exert yourself. You may need even more if you are doing a highly technical exercise.
So there you have it. Any questions about this method, hit us up!
12-week Tabata workout progression:
The first number is the duration in seconds and then the rest period. The plan below is taken from a highly respected trainer Nick Tumminello and is suitable for people who do regular cardio but are inexperienced with Tabata.