Tabata Explained

So after a flood of questions regarding anaerobic style training or the TABATA interval and fat loss I will explain it all here.  I was first drawn to this method by the people that I research and read.  I, myself have an athletic background and follow many sports trainers myself.  So a world renowned Strength and conditioning coach is quoted in this 2 article link below. http://training.fitness.com/interval-training/mike-boyle-explaining-interval-training-38775.html   As you can read this method proved true for fat loss.    It is nothing new or ground breaking in the athletic world if you want to increase your VO2max or maximum aerobic capacity you need anaerobic training.  Aerobic capacity using anaerobic training is great because this eliminate the need for time consuming, sub maximal cardio training to improve your cardiovascular health.

What is a Tabata

It is a type of interval training that consists of 20 seconds work/10 second rest ratios and is repeated 8 times in a row, to total 4 minutes of exercise at or near your anaerobic threshold.  Hence the BIG BUZZ of the 4 minute workout.  If you have no other time 4 minutes is better than nothing, but to get great results this should be repeated 2-3 times with 1 to 3 minutes of rest between Tabata’s.  The shorter you are able to rest between the better your cardiovascular recovery and this is the true measure of cardio fitness. 

Why Is This A Superior Fat Burning Method

1.  Because using maximum intensity intervals will create and EPOC/After Burn or Oxygen Debt as I was taught at University.  Because you have depleted your cells so much from this maximal work your heart rate will be slightly elevated for hours after your workout, which is actually an increase in your metabolic rate.

2.  This type of program focuses on total body resistance work, which activates many major muscle groups to burn more calories.  Resistance work of this capacity is strength training, and muscle has a higher resting metabolic rate that fat.

So What About The Cardio Training Zone

Yeah you know the one that is printed on all treadmills and big cardio machines.  This is an out right myth, again I was taught that 15 years ago in a University lecture.  The cardio (sub-maximal) 60% zone is loosely based on a theory of the Respiratory Quotient or RQ.  The closer your RQ value is to 1 the more fat you are burning in theory- this is true, because at sleep your RQ is = 1, so this is your maximum fat burning time according to this theory.  You have the ability to burn fat better at rest, BUT you are not expending any energy at rest- so you really are not burning anything.  Again I was taught even 15 years ago that writing the fat burning cardio training zone on a piece of expensive commercial equipment is a marketing ploy, based on an outdated and only partially true theory.

Do You Use Only Tabata’s?

Well I guess you could for a short period of time like 6 weeks, but even this method would get boring.  I DO NOT only use Tabata’s.  I do one Tabata only workout during the week – if I do 2 rounds then I also add another form of metabolic acceleration training to the end of my workout such as a countdown, or burpies for time.  If I do 3 rounds of Tabata I am tired and done.  I also use 1round of  Tabata at the end of a strength superset workout, for an extra metabolic boost.   These are all featured in Baby Bump Busy Mom Fitness.  Variety is still the spice of life and using many styles of workouts, cycling your strength routine with metabolic routines is the best way for long lasting result and ultimate fitness.

Tabata Example

Today I did perform 2 Tabata’s and 1 countdown fat blaster. 

My Tabataexercises- squat dumbell press, prone jacknife, right dumbell snatch, left dumbell snatch, plank row, alternating reverse dumbbell lunge, pushups, dumbell swing.  I completed these 8 exercises in the 20 sec/10sec work to rest ratio rested 2 minutes and repeated it.

My Fat BlasterCountdown- 5 burpie overhand grip pullups, short rest, 4 burpie overhand grip pullups, 3 overhand grip burpie pullups, 2 overhand grip burpie pullups and finally 1 overhand grip burpie pullup

One More Article For You

METABOLIC ACCELERATION TRAINING   

The Most Efficient Way to Ultimate Mom Fitness

By Jacqueline Gradish www.babybumpfitness.com  

Moms have it hard enough without having to worry about losing that pregnancy body.  Research indicates short burst high intensity resistance training is ideal for fat loss and proven to improve cardio vascular fitness.  That’s right no need for cardio.  I know ,I know you have heard it all before, there is a magical home fitness program for mom, but what exactly is it?   Let me show you.  The scientific name is metabolic acceleration training and it comes in many forms such as strength supersets, total body circuits and Tabata’s.  What??

Metabolic Training- this type of training is short and nasty.  You are most likely aware and/or using some form of metabolic training for fitness as it is conducive for our busy mom life style.    The Tabata protocol is by far the superior form of metabolic training for maximum fat burning.  Dr. Izumi Tabata is a Japanese researcher who published a study in the journal Medicine and Science in Sports& Exercise in 1996.  The conclusion of his study indicated 4 minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise. 

Metabolic training pushes the limits of your anaerobic system to get maximum fat burning results using the oxygen debt factor.  The Tabata 4 minute interval is the superior form of metabolic training for fat burning, so this type of interval is the best of the best.  The Tabata Interval requires 4 minutes maximal effort exercise done in a 20 seconds work/ 10 second rest interval.  Nothing fancy is needed you can do an all squat Tabata meaning 20 seconds of squats rest 10 seconds and repeat 8x.    Each 20 second work interval can yield approximately 15-18 squats if working to your maximum intensity. 

How does this affect you as a busy mom?  It just so happens that ideal fat burning exercise is short, 4-12 minutes short.  Great news for you, because that is probably all the time you have to commit to a workout.  You can manage short workouts while sleep deprived and under stress and still get results.  Body weight exercises are more than sufficient, so workout anywhere, anytime.  Intensity is the key factor for fitness, work to the best of your ability whether you are a beginner or advanced.

I hope this article has educated busy moms about Metabolic Acceleration Training and has inspired mom’s to exercise, even for 4 minutes. 

I have designed a special program for all the moms reading this post, which includes 4 different forms of metabolic training including the Tabata interval.   This program has variety including strength supersets, total body circuits, Tabata’s and stability circuits to better your success.  To get a free 4 week BUSY MOM FITNESS program delivered to your inbox sign up in the side bar of this blog.  I would love to hear any comments about the program. 

Jacqueline Gradish, BSc, CPT, Medical Exercise Specialist, Pre/Post Natal Specialist