Tabata Training

A Method Behind the Madness Post on Tabata Training by Chanhassen Personal Trainer & Weight Loss Expert Justin Yule, BS, CPT, MTE, FMS

Interval Training, especially High Intensity Interval Training (HIIT) has become all the rage in fat loss and fitness programs around the world in recent years…and for good reason – IT WORKS!

HIIT has been shown time and time again to yield BETTER results than traditional, longer duration exercise protocols.  Perhaps most importantly for today’s busy people, the results are produced in about half to a third of the time!

At Chanhassen Fitness Revolution we use a variety of interval training and HIIT protocols to help our clients lose weight, burn fat, increase energy and build better bodies.  One of the more popular formats – Tabata Training – is based on a protocol developed by Dr. Izumi Tabata and his colleagues in Japan.

The Truth About Tabatas

Tabatas as we use them at Chanhassen Fitness Revolution are VERY EFFECTIVE, however they’re NOT true Tabatas…

Despite the incredible popularity of the Tabata protocol, most trainers and clients have absolutely no idea what the actual Tabata protocol is.  Below is an abstract of the original study:

The key thing for you to pay attention to is the subjects in the Tabata study that followed the Tabata protocol exercised at 270% of their VO_2max!  Let’s just say that’s insanely hard and not something you can easily replicate in the gym with functional training exercises like squats, push-ups, rows, etc.

The Good News About Tabatas for Weight Loss & Fitness

While the original Tabata study was looking at performance and the subjects in the study were athletes performing at very high levels, WE can still benefit greatly from it…

First, the protocol is simple to follow – without simplicity, compliance generally goes right out the window.  Good luck getting any kind of weight loss results with an inconsistent exercise program!

Second, with some simple modifications and proper exercise selection Tabata Training can be very effective for weight loss clients.  I’ve seen it first hand over and over again.

How to Make Tabata Training Work for You

If you’re reading this article, my guess is you want to be stronger, slimmer, sexier or all the above.  Well, I’ve got good news for YOU!

Tabata Training, as we perform it at Chanhassen Fitness Revolution, has been PROVEN to get regular folks like you in me in great shape with as little as 3 workouts per week!  Here’s how we do Tabata Training at Chanhassen Fitness Revolution:

You will alternate between 20 seconds of work and 10 seconds of rest/transition for each exercise within the circuit.  Every 4 minutes of work is followed by 1 minute of rest.  You will perform 4 circuits for 20 total minutes.

Through trial and error, we’ve found this to be the most user-friendly 20-minute total body training template for incorporating Tabata intervals into group training workouts for the general population. 

Note:  A more advanced client with more time could add a circuit between the single-leg circuit and the cardio/core circuit that focused once again on upper body push & pull.  In this case one of the upper body push/pull circuits would use horizontal vector exercises while the other used vertical vector exercises.

For best results, you need to perform 3 of these total body workouts per week with a day of rest between sessions.  By working every muscle in your body each workout, you will provide the optimal stimulus for both fat loss AND muscle gain.  Not only do you maximize the number of calories burned DURING your workout, but you also maximize the number of calories your body burns AFTER your workout.  These short-term increases in metabolism (The Afterburn) can last as long as 36+ hours after your workout.  In addition, by gaining muscle, you will promote long-term increases in metabolism AND you’ll improve your overall body shape! 

Tabata Training vs. the Tabata Study

To make Tabatas work for our purposes we made two very important adjustments while still keeping the essence of the original study protocol…

The first thing you’ll notice is that we’re completing 4 circuits (5 if you add the second upper body push/pull) versus the one circuit that was performed in the original study.  Remember, the original study was performed using a cycle ergometer and was simply measuring performance improvements as they related to cycling.  Our objective is to sculpt a better, stronger, more fit body.  To do that, we must take a balanced approach incorporating strength-training exercises.  In addition, because we can’t possibly train at the same level of intensity as the study participants we’re going to have to rely on the cumulative effect created by multiple circuits.

Second, you’ll see that with the exception of the first circuit* we’re alternating between two non-competing exercises.  When the same exercise is used in each interval, your body fatigues much more quickly and to the point where you can no longer perform the movements safely or effectively (very important when weight training!).  Alternating sets allow for optimal intensity for each exercise within the superset and bypasses the massive fatigue that rapidly accumulates with Tabata intervals.  We’ll still get a killer workout, but it will be effective for our goals as well.

*The reason we perform straight sets for the double-leg lower body movement is simply because the lower body has much greater strength and endurance than the upper body or core (remember, the study participants rode a cycle ergometer).  In other words, it’s much easier to do 8 rounds of squats or swings than it is to do push-ups, rows or even split squats.

Below is an outline of the Tabata Training program we’ll be performing in our first phase of 2014 at Chanhassen Fitness Revolution:

To make Tabata Training work best for you, select a load or level that allows you to complete about 8-10 reps each round.  If you can perform more than 10 reps increase the load or exercise difficulty.  If you perform less than 8 reps decrease the load or exercise difficulty.

Remember, to get the most “bang for your buck” with any kind of High Intensity Interval Training (HIIT) you must strive to continually push yourself harder than your previous workouts.  If your goal is to build a strong, slim and sexy body you must demand those results from your body.  When you accomplish more work in the same amount of time by performing more reps of the same exercise, increasing the weight you use, or advancing the difficulty level of the exercise your workouts become more DENSE.  The more dense your workout the better results you’ll get from week to week!   It’s a beautiful thing. 

HAVE FAITH & TAKE ACTION!

Justin Yule, BS, CPT, MTE, FMS

Justin Yule is the President & Chief Fitness Officer of Fitness Revolution in Chanhassen, MN.  He also runs an at-home weight loss & fitness training program – Fitness Revolution Inner Circle – providing the same great high-intensity intensity interval training (HIIT) workouts for all fitness levels as Chanhassen Boot Camp…

Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness.  He is also a certified personal trainer with the National Academy of Sports Medicine, and holds multiple specialty certifications including Metabolic Training Expert, Kettlebell Coach, and Resistance Band Training Specialist.  Justin is also certified to administer the Functional Movement Screen.

Justin has been helping clients achieve their health and fitness goals since 1997, and became a Best Selling Author in 2011 with his contribution to Total Body Breakthroughs.  In addition, he has been nominated as one of the top Rising Stars in the Fitness Industry, and was featured in USA Today as a member of the World Fitness Elite.  To contact Justin for training, education or to have him speak at an event please email jyule2@gmail.com.

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