Have you ever heard of the "Tabata Protocol"? It isn't a brand new way of performing aerobic exercise, but it is rarely discussed in fitness circles anymore. It is really too bad, because I think many people could benefit tremendously by introducing it into their fat loss routines. It is very similar to Craig Ballantyne's, turbulence training, but done in shorter time frames.
What is the Background of the Tabata Protocol?
The Tabata Protocol is an interval routine developed by the head coach of the Japanese Speed Skating team. It is named after Izumi Tabata, Ph.D., who was the former researcher at Japan's National Institute of Fitness and Sports. He took the coach's interval routine and conducted a study on its effectiveness. The results were outstanding to say the least. Fat loss workouts were meant to take at least 20-30 minutes. This routine proved that idea obsolete.
How Does the Tabata Protocol Differ From Other Interval Routines?
The entire routine takes about 13 minutes, but this includes only 3-4 minutes of very intense work. The routine involves 6-8 hard intervals that last 20 seconds each. Alternate with 10-second rest periods. Add in five minutes each of warm up and cool down, and, you’re done!
How Can You Burn Body Fat In Such a Short Time?
This type of short-term intense interval training has been shown to jack up your metabolic rate for many hours after the routine is finished. You will burn a lot more total calories after the routine is complete. What they also found is that this version of interval training is extremely effective at burning fat without compromising muscle tissue.
This Interval Training Routine is NOT Easy!
Just because it doesn’t take a long time, the Tabata Protocol is not an easy workout. If you do it properly, it is a difficult 3-4 minutes. Top athletes have been known to struggle, but they will stick with it knowing it will improve body fat levels as well as aerobic and anaerobic capabilities.
Practically Anything Goes With the Tabata Protocol Program.
One of the great things about this type of routine is that it is very versatile. You can use just about any type of workout, including an exercise bike, elliptical or running on a track. The only thing that doesn’t work well is a treadmill, and only because changing speeds takes too long. You need to be able to reach maximum effort quickly.
This Is Also a Great Routine To Become Better in Your Chosen Sport
Any athlete will benefit from the Tabata Protocol. It’s just another way of looking at high-intensity intervals. For example, a basketball player could jump for the rim hard for 20 seconds, then rest for 10. A runner can sprint hard for 20 seconds, then jog for 10. You get the picture.
Fitting the Tabata Protocol Into Your Workout Routine
Don’t be fooled, this is not an easy cardio program. This intense form of exercise can replace your other high-intensity workouts for superior results. It will save you time, which many busy people can appreciate. A few brief days every week might be nice. Try it and see if you can get some results, it’s worth a shot!
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