Techically, the Tabata Protocol (t4 is our abbreviation) is a form of High-Intensity Interval Training (HIIT). A HIIT session consists of a warm up period of exercise (usually moderate aerobics), followed by a number of repetitions of high intensity exercise, separated by moderate intensity exercise or simply a break. The high intensity exercise should be done at near maximum intensity. The number of repetitions and length of each depends on the exercise. HIIT is considered to be an excellent way to maximize a workout that is limited on time.
The Tabata version of HITT, based on a 1996 study, uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.
What this boils down to in layman’s terms is that the Tabata method, in spite of it’s short duration, produces better results (aerobically and anaerobically) than a more conventional regime involving a lower intensity workout. The key phrase though is near maximum intensity. This is not for those who don’t believe they can or should push themselves that hard for health or any other reasons. A medical opinion on this is essential before you begin.
Having said that, if your still interested, just walk yourself through a Tabata routine... without the high-intensity stress part. Unless you choose to adopt our favourite timing technique (described under Tabata Timing), you might just use an exercise bike or treadmill located near a clock or your watch with a sweep hand. Your exercise portion will start at the 12 and 6 o’clock positions watching the sweep hand. At the 20-after and 10-to positions, you’ll stop for 10 seconds. Repeat 8 times and you’re done.
In principle, even someone who is totally out of shape could ease into using the Tabata Protocol this way... increasing the pace over time. Based on the research, however, one could not expect the benefits achieved by a maximum intensity HIIT workout, until you’re fit enough to do that safely.
Now let’s move on to how you might time your Tabata workout if you’re in a situation where you’re alternating exercises during your 4 minute session. Using a clock to time your routine may not be practical, even if you’re just alternating between an elliptical trainer and some crunches on a ball (times 4 repetitions). You find it difficult to keep an eye on the sweep hand of your clock or watch. That’s why I decided that an audio timer might work much better. It does! Have a look at the Tabata Timing page.
