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Tabata Method
The Tabata Methods gained a huge amount of credibility from its creator, Izumi Tabata at the Department of Physiology and Biomechanics, National Institute of Fitness and Sports.
The method is simple and effective:
• 20 seconds high intensity bout
• 10 seconds rest
• Repeat for 8 rounds
One full time through the Tabata protocol takes 4 minutes and uses a 2:1 work to rest ratio as described previously in the HIIT section.
Tabata’s Study
“In conclusion, this study showed that moderate - intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high - intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.”
Tabata is highly effective for fat loss and increased VO2 max in part because of the fact that both the anaerobic and aerobic energy systems are trained
simultaneously.
Sample Tabat a Workout:
Part of the attraction to the Tabata Method is how versatile it can be. You can
pick 8 different exercises, 1 exercise, or anywhere in-between.
• Rope battle for 20 seconds
• Rest for 10 seconds
• Repeat 8 times
Where I see a lot of people go wrong with the Tabata Method is they assume 20 seconds of exercise means they can perform any exercise at any intensity for 20 seconds and get the desire results. That is not true. The exercise needs to be done at a high in tensity to excite the muscles and increase oxygen consumption.
Not sure what high intensity looks like? Here is a video of one of our football players, Ax, finishing up his last round of Tabata: INTENSITY VIDEO.
You may adjust this method to your needs and equipment. Typically we do not perform any HIIT workouts (Tabata included) on back to back training days. Schedule appropriately.
tutaj to video:
fragment został zaczerpnięty z książki: "SynergyAthletincs The Conditioning Encyclopedia"
