Monday, June 1, 2009

Tabata - It's "ONLY" 20 seconds!

Don't be mislead - Ask any of these participants of the Jack & Adam's Core Class performing Tabata dips and they will tell you that "only" 20 seconds is harder than it's sounds.
Tabata Protocal:
What is it?
Tabata is a type of interval training cycle that includes:
20 seconds of maximum effort work - 10 seconds rest - REPEAT up to 8 rounds.
Total workout time for one exercise is four minutes.
Does it work?
YES and QUICKLY! After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, in addition to a 14% increase in their aerobic capacity (Vo2Max). These results were witnessed in already physically fit athletes as well as less conditioned athletes. He compared results with a group who performed more traditional endurance training - running 60 minutes at 70% of aerobic capacity. These results showed an unimpressive 9.5% improvement in aerobic capacity and no effect on anaerobic capacity in the same number of weeks.
The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance training - making the Tabata Protocol a rare workout that benefits both endurance athletes and sprinters!
More reason's why Tabata is so great:
Other than being quick and effective - the Tabata Protocol can be done anywhere (boot camp, the park, your living room, the beach) and with almost any exercise (pull-ups, sit-ups, squats, swimming, running, shoulder press, etc.)
Ready to try it?
Start with Tabata sit-ups, push-ups, and squats!


  1. Lisa! Wonderful to find your wisdom on the web world... and Congrats on this new journey!

    Have to share that I did my first full tabata workout at CFC last week w/Crystal...secretly, I adore it...although I might not admit that DURING said tabata drills :)

    much peace,

  2. Sanieh,
    Congrats - tabata is not joke :) Good to hear you've been back in the gym with us!