14 FebTabata, or not Tabata? – that is the question

I recently introduced a new format to my Boot Camp classes – Tabata training, a High Intensity Interval Training (HIIT) protocol. Tabata training is not new in itself, and the benefits of high intensity interval training have been expounded by trainers and fitness experts for a while now (me included), but the idea of being able to get an intense, meaningful workout in 30 minutes or less is a new concept to my classes. For those hardy souls who joined me at 7:30am on this particular Saturday morning for a first taste, I don’t think it disappointed.

The Tabata training protocol was born out of a study by Dr. Izumi Tabata in 1996 (like I said – it’s not new!), whose team of researchers looked at the training effects of high intensity cycling on a stationary bike for short bursts of 20 seconds, with 10 seconds recovery, compared to moderate intensity cycling for a longer period (Tabata et al, Med. Sci. Sports Ex 1996). They found that the interval training group made greater improvements in both their aerobic and anaerobic energy systems. The key to their findings, however, is the level of intensity required during the work periods – it has to be all out effort.

What does this mean for you and me, the general public? In simple terms, high intensity interval training such as the Tabata protocol is a great way of gaining the following benefits in a short space of time:

1.  increase your heart rate and your metabolism, with resting metabolic rate increased for up to 24 hours after exercise.

2. improve insulin sensitivity and obtain higher levels of fat oxidation in your muscles (both good for fat loss).

3. increased levels of both growth hormone (helps fat loss) and the chemicals in your body that induce fat mobilization.

4. lower resting heart rate

(Richards, Science of Fat Loss 2014)

So, should we then just do Tabata training all the time? Well, if you’ve only got a few minutes to work out each day then it wouldn’t be a bad idea. However, it takes a lot of effort, motivation and focus to work out at the required intensity to see the benefits of this type of training. Also, resistance (weight) training is an important part of any fitness training program, as it increases lean muscle mass, which improves the ability to burn fat when the body is at rest, and it also strengthens bones. I would only recommend Tabata training using weights if you have mastered the basic moves, since it could be very easy to injure yourself working at the intensity required with additional equipment.

 

Those who have trained with me are aware of my philosophy -‘it’s all about balance’. Balancing work and the rest of your life, eating a balanced diet and balancing how you train. For me, Tabata workouts are an extremely efficient way to train, but ideally are part of a well-designed, well-balanced fitness program.

 

For or a taster of this type of training join us at Britfit bootcamp every Saturday morning at 7:30am.