{"id":909,"date":"2015-11-27T09:26:15","date_gmt":"2015-11-26T22:26:15","guid":{"rendered":"https:\/\/teamonefitness.com.au\/?p=909"},"modified":"2016-06-24T14:34:42","modified_gmt":"2016-06-24T04:34:42","slug":"ciabatta-or-is-it-tabata","status":"publish","type":"post","link":"https:\/\/teamonefitness.com.au\/ciabatta-or-is-it-tabata\/","title":{"rendered":"Ciabatta or is it Tabata?"},"content":{"rendered":"<p>Tabata workouts are very popular, and there are reasons for it.<br \/>\nWe quite often perform Tabata sets or workouts but what are they\u00a0and where do they come from?<\/p>\n<h3><\/h3>\n<p>&nbsp;<\/p>\n<h3>First of all, what is the\u00a0definition of a Tabata set?<\/h3>\n<p>Tabata training is a type of high intensity interval training with the following format:<\/p>\n<div class=\"su-list\" style=\"margin-left:0px\">\n<ul>\n<li><i class=\"sui sui-arrow-right\" style=\"color:#f64816\"><\/i> 20 seconds of a very high\u00a0intensity exercise (e.g. sprints, burpees, Dummbellthrusters)<\/li>\n<li><i class=\"sui sui-arrow-right\" style=\"color:#f64816\"><\/i> 10 seconds of rest<\/li>\n<li><i class=\"sui sui-arrow-right\" style=\"color:#f64816\"><\/i> Repeat 8 times for a total of 4 minutes<\/li>\n<\/ul>\n<\/div>\n<h3><\/h3>\n<p>&nbsp;<\/p>\n<h3>Where does Tabata\u00a0come from?<\/h3>\n<p>Dr. \u00a0Izumu Tabata is a professor at the Faculty of Sport and Health Sciende at Ritsumeikan University of Japan. Along with the head coach of the Japanese speed skating\u00a0team, he wanted to find\u00a0out if very short burst of high intensity exercise followed by even shorter rest, would improve the skater&#8217;s performance.<\/p>\n<p>To test the effectiveness of this training regime, Dr.Tabata took study subjects through the high intensity (170% of VO2 max) 4-minute Tabata workout using a stationary bike.<br \/>\nHe compared the results with another group of athletes who followed a different workout. This group performed a workout with an even higher intensity (200% of VO2 max) of 4-5 bouts of 30 seconds, followed by 2 minutes rest.<\/p>\n<p>The\u00a0results were that the Tabata athletes improved their VO2 max, the body&#8217;s ability to use oxygen more\u00a0effectively. This\u00a0translated into improved performance on the ice.<\/p>\n<p>The other interesting finding was that the Tabata protocol improved the\u00a0anaerobic and aerobic\u00a0energy system. Traditional interval training, with longer rest between work sets and moderate intensity exercise improve the aerobic system, but not always the anaerobic system.<\/p>\n<p>However, as Dr.Tabata found in his research study, doing high\u00a0intensity interval training with a rest period shorter than the work period can target\u00a0both systems. This gives gives athletes as well as the average exerciser, more bang for their buck.<\/p>\n<h3><\/h3>\n<p>&nbsp;<\/p>\n<h3>How to use Tabata workouts in your training<\/h3>\n<p>Tabata sets can be done with lots of different exercises depending on the goal of your training.<br \/>\n<strong>Normally they should be done with maximal-effort-sprint-like activities. Intensity and not duration is the key.\u00a0<\/strong>A person should not be able to go for more than four minutues doing maximal effort.<br \/>\nYou can also use the same 20:10sec format with strength exercises which will improve your strength but won&#8217;t have the same result on your VO2max and aerobic\/anaerobic system.<\/p>\n<p>Tabata sets, as many of you know, are not easy. Especially while doing them with a cardio-based\u00a0exercise, this 4-min workout might feel like the longest 4 minutes of your life!<\/p>\n<p>As always, there are a few\u00a0ways to modify the workouts to your own\u00a0fitness level.<\/p>\n<div class=\"su-list\" style=\"margin-left:0px\">\n<ul>\n<li><i class=\"sui sui-arrow-right\" style=\"color:#f64816\"><\/i> Perform the exercises with a lower intensity or slower pace.<\/li>\n<li><i class=\"sui sui-arrow-right\" style=\"color:#f64816\"><\/i> Perform\u00a0a modified variation of\u00a0the exercise.<\/li>\n<li><i class=\"sui sui-arrow-right\" style=\"color:#f64816\"><\/i> Instead of doing the same exercise 8 times, do a super set and choose 2 exercises and alternate between them so you do 4 of each.<\/li>\n<li><i class=\"sui sui-arrow-right\" style=\"color:#f64816\"><\/i> Perform less then 8 sets.<\/li>\n<li><i class=\"sui sui-arrow-right\" style=\"color:#f64816\"><\/i> Have a longer rest then 10 seconds.<\/li>\n<\/ul>\n<\/div>\nTabata is a workout that\u00a0takes very little of your time. This is one of the reasons why it is\u00a0perfect if you would like to do\u00a0your own training and\u00a0time is against you.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tabata workouts are very popular, and there are reasons for it. We quite often perform Tabata sets or workouts but what are they\u00a0and where do they come from? &nbsp; First of all, what is the\u00a0definition of a Tabata set? Tabata training is a type of high intensity interval training with the following format: &nbsp; Where does Tabata\u00a0come from? Dr. \u00a0Izumu Tabata is a professor at the Faculty of Sport and Health Sciende at Ritsumeikan University of Japan. Along with the head coach of the Japanese speed skating\u00a0team, he wanted to find\u00a0out if very short burst of high intensity exercise followed by even shorter rest, would improve the skater&#8217;s performance. To test the effectiveness of this training regime, Dr.Tabata took study subjects through the high intensity (170% of VO2 max) 4-minute Tabata workout using a stationary bike. He compared the results with another group of athletes who followed a different workout. This group performed a workout with an even higher intensity (200% of VO2 max) of 4-5 bouts of 30 seconds, followed by 2 minutes rest. The\u00a0results were that the Tabata athletes improved their VO2 max, the body&#8217;s ability to use oxygen more\u00a0effectively. This\u00a0translated into improved performance on the ice. The other interesting finding was that the Tabata protocol improved the\u00a0anaerobic and aerobic\u00a0energy system. Traditional interval training, with longer rest between work sets and moderate intensity exercise improve the aerobic system, but not always the anaerobic system. However, as Dr.Tabata found in his research study, doing high\u00a0intensity interval training with a rest period shorter than the work period can target\u00a0both systems. This gives gives athletes as well as the average exerciser, more bang for their buck. &nbsp; How to use Tabata workouts in your training Tabata sets can be done with lots of different exercises depending on the goal of your training. Normally they should be done with maximal-effort-sprint-like activities. Intensity and not duration is the key.\u00a0A person should not be able to go for more than four minutues doing maximal effort. You can also use the same 20:10sec format with strength exercises which will improve your strength but won&#8217;t have the same result on your VO2max and aerobic\/anaerobic system. Tabata sets, as many of you know, are not easy. Especially while doing them with a cardio-based\u00a0exercise, this 4-min workout might feel like the longest 4 minutes of your life! As always, there are a few\u00a0ways to modify the workouts to your own\u00a0fitness level. Tabata is a workout that\u00a0takes very little of your time. This is one of the reasons why it is\u00a0perfect if you would like to do\u00a0your own training and\u00a0time is against you.<\/p>\n","protected":false},"author":2,"featured_media":3734,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43,44],"tags":[96,57,75,58,54,47,53,49,56,80,50,95,94,51,59],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Everything you need to know about Tabata workouts<\/title>\n<meta name=\"description\" content=\"Why are tabata workouts so popular these days? 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