Tabata Training Why You Should Use It

Why use Tabata?
The Tabata method is incredibly effective for cardio conditioning and fat burning this is great for most athletes but what if you are not interested in the physiological conditioning but rather about conditioning and how it relates to body fat levels and muscularity?

a) Reduced body fat levels: Although Tabata has been used for energy system work it was quickly found that it is a hugely effective way to strip fat from the body. The training is itself brief, but the knock on effects are increased calorie utilization through the day and more importantly, an increased rate of fat burning in the hours after training. While low intensity long duration work has you burning fat on the bike for say 45 minutes, Tabata causes you to increase the rate for fat burning for many hours after.

b) Ability to train: If Tabata teaches the mind and body one thing, it is the ability to increase intensity and maintain a lot of hard work; this is incredibly useful to the bodybuilder. In my experience once a trainee has been exposed to Tabata they raise their game elsewhere in the weights room. Think you’re working hard on that final set of squats? Do a Tabata session and then think again. Apart from the psychological aspects there are of course the physiological ones, anaerobic conditioning can be very useful when lifting especially on higher volume plans.

c) Time pressure: Plans are all very good but they have to be able to fit into our hectic schedules. Tabata at anywhere between 3-7 minutes is just such a plan.

Doing Tabata
Doing Tabata could not be simpler. As above you choose an exercise and perform as many reps (or as much work) as possible for 20 seconds and rest for 10 seconds. You then repeat this cycle for a predetermined number of times. That’s where the easy bit ends.

I have said it before but Tabata is very demanding, these protocols were first used to increase the performance of Olympic medal winning speed skaters – not exactly slouches themselves. The trainee has to make a deal with themselves that they are going to stick to the predetermined schedule i.e. work for 20 seconds and not take any more than 10 seconds rest. Anything else is not Tabata and very probably won’t work anywhere near as effectively.

When using a weights movement such as dumbbell thrusters you should not put the weight down and walk away from them but either hold on to them or put them on an elevated surface in front of you. Similarly bars should not be racked unless it becomes necessary, which it may well do!

When training using Tabata, it is a good idea to have someone with you to spot and also to help with timing and counting of cycles. Tabata interval timers are commercially available and with a quick search you can easily find free timers as well, some even featuring some inspirational music. If you are not able to get these then make sure you are facing a large clock as you train.

Tabata is a good example of where more is not necessarily better. If you are able to do 15 rounds then you are not working hard enough. Also you should not consider doing this more than once every week at the most, ideally staying around once every two weeks.

Exercise choice
You can use most common forms of aerobic work to train in a Tabata style, indeed the experiments were carried out on stationary cycles, but in the weights community common choices of movement seen include:

• Back squat – a good choice
• Front squat – again a good choice but usually harder on the lower back and lungs
• Dumbbell thrusters – probably the best choice for those utilizing resistance
• Deadlifts – a good choice but form is an issue here as is back fatigue
• Sumo deadlift high-pulls – again a great choice but those with shoulder issues may want to avoid these
• Stationary bike – a great ‘gym friendly’ choice and an easy method to start with
• Rowing (on the ergo) – huge full body impact
• Sprints – great for speed and leg development
• Cleans and jerks – I can’t recommend these as form is hugely important, after rounds 3 and 4 your form will have gone to pot
• Kettlebell Swings and Snatches.

The potential problems with Tabata
There are a few issues with Tabata that should be addressed by anyone interested in taking the challenge:

1) You have to be in good condition already before performing this type of exercise. Remember who and why this protocol was devised. If your health and fitness levels are an issue, then work on other forms of conditioning for a while.

2) Movement choice: Triceps kickbacks are not a valid choice here, the movement should be a large compound exercise (i.e. not bench press) but there is also another problem…

3) Ego: You are just not going to able use that much weight, you have to be really careful with loads here – a few percent too optimistic and you aren’t getting through round four.

Will this put a training stress on the muscle though? YES! Remember training stress is both recruitment of the higher threshold motor units but putting a load of stress through them and also fatiguing motor units, fast repetitions will do this. It also causes a huge systemic reaction due to the sheer difficulty of the task.

You will also frighten the other people in your gym.

Warning
A word of warning though, it is an advanced technique and not for everyone, though it is used regularly by some it is regular but not often! Once every three weeks is enough for most and think long and hard about loads used and form when doing them.

Tabata Training Use It You Will Not Be Sorry

Tabata Training And Kettlebell Workouts

Tabata Training and Kettlebell Workouts are an incredible cardio and fat burning workout. The combination of using kettlebells in the tabata training method can and will give you a total body workout. Fat loss, lean muscle gain, added strength and energy can all be achieved with this workout.

Just to give you a quick workout try this one.

You are going to use only 1 exercise the Kettlebell Swing.

Set your timer for twenty seconds(beginners adjust your time down if need be)

Start swinging you are shooting for as many reps as possible with good form.

rest 10 seconds (beginners adjust your time up if need be)

Continue try to get in 8 sets That’s it.

Tabata Training and Kettlebell workouts have become one of my favorite workouts. Especially when I am short on time.

If you are new to Tabata Training and Kettlebell Training check out the links for complete explanations and additional workouts