The Tabata Protocol is one of the most unique training programmes ever invented. The general idea is that you can achieve significant results from an intense workout lasting just 4 minutes! In fact since there are 10 second breaks throughout that 4 minutes, you’re really only pushing yourself for about 3 minutes. Hard to believe, isn’t it?
Well, it’s certainly not for everyone and you need to be in pretty decent shape before you even attempt this. It’s definitely not for physical fitness beginners and clearly not for those with health problems that could be aggravated by intense cardiovascular activity.
I was immediately attracted to this very simple, yet effective programme as a psychologist... not as a kinesiologist, physical training specialist, or sports medicine expert. I defer to their expertise and will share much of that with you here at the site, but that’s not where I’m coming from.
I’ll get into the details of the Tabata Protocol (our abbreviation.. “t4”) on a separate page, but let me briefly tell you about some of the psychological benefits.
Many people, sadly those with busy white collar jobs or the artistic types who require a great deal of attention to detail when producing their work, are incredibly resistant to starting a fitness programme of any kind, or following through for very long once they have.
I think that there are a number of valid reasons for this and most are, indeed, psychological...
Those who are engaged in a lot of physical work may not need an exercise programme at all, but those performing a lot of mental gymnastics every day... whether in front of a business meeting, staring at a computer screen, or wondering what to splash on a canvas, do need some physical activity.
Unfortunately, these are also the people who wouldn’t even consider stepping out of their routine and spending an hour a day or even three sessions a week at a gym. It seems counter-productive, disruptive and possibly even a waste of time. That barrier falls away, if the excercise programme lasts shorter than the time to drink a cup of coffee and can be inserted in one’s routine as easily as a coffee break.
Traditional gym workouts, aside from being time-consuming, are also very rigid and structured. Some people are attracted to this because they can go into a mindless state and simply proceed from one exercise to the next, adjusting weights and machine adjustments, and counting out their reps. But many intelligent creative people can’t stand this mindless lack of flexibility. It’s contrary to the way their minds work. They need to be able to be creative... even with an exercise routine.
There’s still a template of sorts for the Tabata Protocol, but it’s simple and allows you to be as creative as you want to be along the way. You can stick with one exercise or rotate through up to eight... improvising along the way.
Finally, and speaking primarily for myself, I find counting (aloud or to myself) degrading to the human spirit. It’s fine for children playing hide-and-seek, but counting reps in a gym simply takes your mind off of doing something more valuable... like enjoying music, planning your next exercise so it’s not as boring as the previous routine, or even mentally solving a problem that you couldn’t sort out at work. These options are obviously available to you, if you’re spending a half-hour on a treadmill; but not so with interval training. With Tabata, like the treadmill, the clock determines when you start and stop. Counting reps is irrelevant, unless you’re obsessed with such things. The difference is that your timeframe is compressed into a total of 4 minutes.
I'm not going to try and tell you that Tabata is the holy grail of all training programmes, but it’s a significant alternative (or even a supplement) to traditional gym routines. I think it will get people who can’t seem to justify a regular exercise programme into finding that they have no excuse not to do so. Beyond that, it will eliminate some of those things mentioned above that really annoy people about fitness clubs.
Now, let’s get on to the details of the Tabata Protocol!
...Charles P. Whaley, PhD, Psychology
PS... Use our Contact form to join our mailing list.