Tabata Method

In the last post, I talked about the 14 minute workout I did with Bryon.  Here is some background on the high-intensity training method.

In 1996, Izumi Tabata and his colleagues studied the effects of high (really high) intensity exercise training.  Most of us have been taught we need cardio AND strength training.  The general guidelines are 20-30 minutes of strength training and then 30+ minutes of moderate intensity cardiovascular exercise = 1 hour-ish of exercise.  Tabata found that 60 minutes of moderate intensity exercise would, indeed, improve cardiovascular fitness but wouldn't do anything for our other energy systems.  --which is why we do those two components separately in the gym.

He also found that 20 seconds of super high intensity cycling with 10 second rest, cycled through 7-8 times improved both cardiovascular fitness AND strength -- all in much less than 60 minutes -- which rocks! because it is so much easier to find 14 minutes in your day than 60.

The down side to this form of exercise (for me at least) is it really isn't in any way relaxing.  (Maybe you don't find exercise relaxing now -- so it wouldn't be that big of a deal!)  Performing at maximal effort (even for 20 seconds) takes a lot of concentration.  I was no where near maximal when I worked out with Bryon -- sure it was hard but with some mental training, I bet I can do better.  When I got done, I was fatigued but didn't have that feel-good feeling than usually happens when I run or bike.

But did I mention that it only takes 14 minutes?!  And Tabata found that it increased VO2 max by 7 ml/kg/min and increased anaerobic capacity by 28%.

WORD OF CAUTION!  This intensity workout is NOT recommended for everyone!  The intensity is such that injury could result -- either muscle/bone/joint (if you are not properly warmed up and using good technique) or injury to the cardiovascular system (this kind of training requires an initial level of fitness and then you build up slowly!)

You will notice if you reread the previous post -- I did NOT do a full Tabata program (we rested between the squats and then next section).  Exercise is supposed to make your life better and your body healthier.  Causing injury is counter productive -- please be sensible.

I just had the coolest experience....

For those of you who don't know, my background is in Exercise Science.  I really, truly enjoy working out.

Yesterday, after much fear and trepidation, I did my first workout with my friend Bryon, the coach, at the Borgess Sports Performance.  WOW!!

I was pretty nervous about this because he is one fit individual.  And he expects his clients to put for 120% (what if I wasn't up to the task?)

He taught a class yesterday that was 14 minutes long (the actual working portion) and Oh! My! Goodness! -- it was challenging!

He started us off with Tabata squats (20 seconds on -- 10 seconds rest with a goal of 20 per session ....I didn't hit that goal) for 2 minutes.

Then we moved to alternating 3 stations :

1. was a 50 foot heavy rope that you had to move to create the sine wave all the way to the end (I improved but didn't actually achieve the goal -- in any of the rotations through) for a minute

2. picking up an awkward bag of sand and carrying it as fast as a could around 2 cones (Yikes!)

3. picking up another awkward bag of sand -- throwing it -- running to it -- dropping to the ground and doing something like a squat thrust (remember those from gym class?) and then throwing the bag again -- back and forth between 2 cones.

We rotated through each station 4 times.  By the last, I was completely shot!  And only 14 minutes older.

The cool thing about this program was that even though each station was really tough, I only had to concentrate on doing it for 1 minute -- and like I tell my classes "you can do almost anything for a minute!"

More on the research behind why a short/intense workout is as good or better than a longer/slower workout in the next post.