There are various workouts out there (circuit) that may be difficult to understand. Sometimes you have to go to one side of a gym, workout there, then go to the next. Fortunately enough, Tabata is a basic form of workout and can be easy to follow. I’ll list the steps to take in using Tabata training.
Research
If you do not know what Tabata is, I’ll explain a little bit about it. Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.
The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.
Study extract
| ABSTRACTÂEffects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.ÂTabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.
Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan. This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems. |
Basic Tools To have
First, make sure you have some sort of journal or list saying what exercises you used for your Tabata and how heavy the weight was that you used (if you’re doing exercises that require weights). It is recommended to have a journal so that you can see if you are getting stronger.
Second, make sure to have a timer with you. If you are exercising in doors and are near a computer, you can use this timer. If you are outside, you can download a Tabata app or amp3 Tabata. Also be sure to have proper attire as well and have a water bottle and towel with you to refresh you between rounds.
Designing Your Tabata
Next, you want to begin to ask yourself what you want to achieve. Do you want to lose fat? Do you want to improve your endurance? Do you want to improve your muscle endurance? Do you want to gain size and strength at the same time improving your cardio? All these can help formulate what exercises to include. This is a sample of a simple Tabata session:
- Pushups for intervals 1 and 3
- Body weight Squats for intervals 2 and 4
- Medicine ball slams for intervals 5 and 7
- Sprinting or jumping rope for intervals 6 and 8
Other great exercises to do when doing Tabata include:
- Kettlebell swings
- burpees
- Battleropes
- Powercleans (advanced trainers only)
- Squats
- Squat jumps
- clapping pushuos
Tabata and Judo
One of my favourite Tabata intervals I do with my club is to get someone big and strong to hold their opponent down in either Kesa gatame, Tate shiho Gatame or Mune Gatame. From here the person underneath must try to escape from the bottom. This drill will have the person on the bottom utterly exhausted but it will not only improve their escapes but also their anaerobic endurance as well. Tabata Intervals are to be done by experienced trainers only as it is a very intense form of exercise and can seriously injure an un-trained person. Be sure you have an adequate warm up and are hydrated before attempting Tabata Intervals.
Other Tabata exercises for Judo include Uchikomi and Nagekomi,
