Tabata is the last name of a Japanese researcher (Izumi Tabata) who, along with his colleagues, discovered that athletes could make incredible gains in aerobic capacity and endurance by exercising just 4 minutes at a time. I know, it sounds too good to be true. It sounds like the introduction to an infomercial. But the research is compelling. This is a link to a Wikipedia article - well-cited Wikipedia article - and you can follow the links to the original papers if you are a skeptic, or a nerd, or both. The idea of high-intensity interval workouts is based on the same principles. All- out effort, punctuated with a recovery period, and repeat for a short period of time, results in a more effective workout than a long, body-pounding, moderate effort workout. More results in less time.
Here is the abstract from the original paper (feel free to skip): "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." I have been in a workout rut lately. I am tired of my home workouts. I like home workouts because, let's face it, the drive to and from the gym is longer than my workouts. That makes no sense. I do go to the gym on occasion, but this morning I needed a quick workout that would allow me to get on with my day. I was sitting on my butt, listening to the cold wind blowing outside, but feeling beckoned by the January sunshine. I decided to give it a go - a 4-minute workout. Eight repeats of 20 seconds of all-out sprinting, with 10 seconds of recovery in between. Thanks, Dr. Tabata. So I donned my outdoor-friendly clothes and headed out. I walked 5 minutes to the top of my street, then headed onto a relatively flat, very quiet street in the next neighborhood over. I knew I would look silly, if anyone happened to be gazing out their window, but oh well. The older I get, I guess the less I care. I did my 4 minutes of sprinting - approximately - and it was a kick-butt workout. I felt sick afterwards, but sick in a good way. Two big problems: One, the drawstring had fallen out of my running pants and I didn't take the time to put it back in. Loose pants + sprinting = pants falling down. So I had to hold onto my pants. I'll avoid this scenario next time. Two, I didn't have a watch. A second hand would have been really helpful, and much better than counting "one Mississippi...two Mississippi..." in my head. Duh. After sprinting, I had my 5 minute walk home. I did about 100 feet of walking lunges (again, looks silly, but highly effective) and came in to the warm house, did 90 seconds of planking, 2 minutes of hip flexor stretches, and I'm done. I feel great. Twenty minutes a few times a week can do wonders. This style of workout can be done on a bike, with a jump rope, or burpees, or any other exercise that you can put everything you've got into for 20 seconds. Indoors, outdoors, equipment, no equipment, at home, at the gym - it is infinitely adaptable. And effective. Try it out for yourself.
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AuthorI'm Emily. I currently work in online education management, but I also have a Masters degree in Nutritional Sciences (my true passion). In addition, I am a mom, cook, avid reader, novice gardener, and enjoy all kinds of outdoor activities. On my blog, you will find articles on food, fitness, weight management, and eating issues. ALL recipes on my blog are gluten-free. Many are low-carbohydrate. Most are grain free. Enjoy! Categories
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