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Tabatas: The Ultimate Fat Loss & Fitness Protocol?

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Published: 29Aug2009
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In my opinion, and many other top boot camp instructors and personal trainers, Tabata Intervals are one of the most efficient and effective training protocols to burn fat, tone up and lose weight; not to mention, the stamina and endurance benefits.

Tabatas are named after a Japanese scientist named Izumi Tabata. He and his colleagues at the National Institute of Fitness and Sports in Tokyo, Japan compared the effects of moderate-intensity endurance and high-intensity interval training (HIIT) on VO2max (maximal oxygen uptake) and anaerobic capacity (think ability to train above threshold; maximal exertion). Moderate-intensity workouts were for one hour, compared to only 4 minutes per workout for the high intensity group. Subjects trained 5 days per week for 6 weeks.

Now, let's clarify moderate-intensity vs. high-intensity interval training (HIIT).

The moderate-intensity group trained for 60 minutes at 70% of VO2max.

The high-intensity interval training (HIIT) used the following protocol:

1. 10-minute warm-up

2. 7-8 sets of 20 seconds at 270% of VO2max (basically as hard as humanly possible :-) ), with a 10-second rest between each bout

So, what were the results?

According to the study which was published in Medicine in Sports and Science (1996):

The moderate-intensity endurance training program produced a significant increase in VO2 max by about 10%, but had no effect on anaerobic capacity.

The high-intensity interval training (HIIT) program improved VO2max by 14% while anaerobic capacity increased by 28%!

Dr. Tabata believes this is the first study to demonstrate an increase in BOTH aerobic and anaerobic power. He concludes that the rate of increase in VO2max is one of the highest ever reported in exercise science.

According to the researchers, a 4-minute training program of very hard 20-second repeats may be optimal with respect to improving both the aerobic and the anaerobic energy release program. The high-intensity interval training (HIIT) caused a higher total body metabolism than the 60 minutes of endurance training resulting in much more calories "burned" during a 24-hour period.

That last statement is HUGE. When our bodies are at "rest" (not exercising) our primary fuel source is fat. With the increased metabolism from high-intensity interval training (HIIT) we burn far more fat than normal - some sources show as much as 9x more!

Bottom Line: High-intensity interval training (HIIT) is the most efficient and effective way to get in shape - burn fat, tone up & lose weight, as well as increase stamina & endurance, AND of course, LOOK GREAT NAKED!

Note: When working with boot camps, we typically perform 4 - 6 sets of Tabatas. This is because we're working with more of a general population who will not be able to reach the high-levels of exertion of the athletes in the Tabata study. We also use a variety of exercises for the sets to create the ultimate total body workout. The increased number of sets gives us the ability to see similar results, and still cut the workout time in more than half compared to a typical 60-minute endurance workout.

Have Faith & Take Action!

Justin Yule

Justin Yule, B.S., CPT is a local Chaska, MN and Online fitness boot camp instructor and personal trainer. He is also the author of The Science of Getting Fit: 6 Proven Steps to Achieve Your Weight Loss & Fitness Goals. You can learn more at www.JustinYule.com. To book him to speak at your local club, business, or organization, please contact him by email at jyule2@gmail.com or by phone at 952-956-2016.

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