A Tabata is a high-intensity workout protocol that has fitness and weight-loss benefits. It is also a very short workout. Is it like CrossFit? Is it like circuit training? It is a bit of both. Tabata training is attractive because it saves a lot of time for people. It offers the maximum benefit with the least amount of time used to get those results.

The name Tabata comes from the man who invented it – Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times. 20/10 means 20 seconds of all-out exercise followed by 10 seconds of rest. This adds up to four minutes total.

Dr. Tabata took two groups and put them on an exercise program for six weeks. The control group did one hour of moderate-intensity exercise five times a week. The other group did the high-intensity Tabata-style training.

That adds up to 1,800 minutes of training for the control group versus 120 minutes of training for the Tabata group over the six-week period. The results speak for themselves.

The Tabata group improved both its aerobic and anaerobic fitness levels. The anaerobic fitness level increased 28%.

Interval training is not new, but it has gained popularity in recent years. Intervals were originally designed for running. An example of Tabata training for runners is 20-second sprints and 10 seconds of rest.

This will improve cardiovascular fitness. The Tabata protocol can be used for core strength as well as weight training.

Tabata training raises metabolism and heart rate

Whatever exercise you use, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up.

This will cause your heart to pump fast and your metabolism to jump, which you want if you are planning on losing fat. Your metabolism will stay at that high not only during the workout, but after the workout as well. This means that your body will be burning fat for hours after.

Many exercises and types of equipment can be incorporated into the Tabata protocol. You could use push ups, planks, squats, stability ball exercises, resistance bands, weights, or a bench. To start, use four exercises per Tabata.

Tabata Workout Example

1. Push Ups
2. Squats
3. Medicine Ball Slams
4. Jumping Rope

How to do it: Do 20 seconds of push ups, then rest 10 seconds. Do 20 seconds of squats, then rest 10 seconds. 20 seconds of ball slams, and rest. 20 seconds of skipping rope, and rest. And then do that whole cycle again – eight more times.

This would bring you to a total of approximately 16 minutes. Once you get the hang of things, you could create two or three different Tabata routines with up to twelve different exercises and run through two different routines a session.

With a five to eight minute warm up and cool down, you’ve got an effective workout. Those 20 second intervals may not seem very difficult but at your maximum capacity, those 20 seconds will seem like the longest 20 seconds of your life.

Warm up properly with dynamic exercises as opposed to static stretches. Be prepared to sweat! It’s effective, as Dr. Tabata’s study showed, and ultimately improves endurance.

It teaches your body to tolerate lactic acid. When you train in a high-intensity zone, your threshold becomes higher. It also keeps your metabolism running on high gear.

One of the greatest benefits of anaerobic training is that your body keeps burning fat for 24 hours after your workout.

So the amount of fat that can be burned using Tabata training is what draws many people to using it. As a weight loss tactic, Tabata is a great tool.

Cautions About Tabata Training

• Tabata training is not for beginners. Tabata training is best for advanced exercisers who are comfortable with high-intensity exercise. The intensity accumulates, peaking near the end. It’s easy for the intensity to become too challenging if you’re not used to this type of training.
• If you go all out during the high intensity intervals, the 4-minute cycle will feel like the longest, most uncomfortable 4 minutes of your life. It may be too intense for some people.
• There is always a greater risk of injury when you’re doing high-impact, high-intensity exercise. Minimize that risk by ensuring you’re fit enough for this type of training. This would include working your way up to the intensity and duration. Also make sure you completely warm up before you start into your Tabata routine.
• Four minutes of the same exercise, even with rests in between, can get monotonous and quickly fatigue your muscles. This can cause your form (and motivation) to suffer if you aren’t mentally prepared!

Here is a list of tabata exercises to try

• Mountain climber
• Burpees
• Sit ups
• Pull ups
• Squats
• Crunches
• Bicep curls
• Triceps dips
• Sprints
• Stairs
• Shoulder Press
• Flys
• Leg raises
• Calf raises
• Bench press
• Deadlifts

Whichever exercise you choose, your choices should use a large number of muscles to get maximum benefit.

It is normal to feel some soreness during the first week of Tabata training. However, your body will adjust and you will only feel slight to moderate soreness after the beginning.

Make sure to add a sound nutritional program into your Tabata routine for the best and fastest results possible if losing weight is your goal.

Nutrition is an important component of stay fit and being active. If you have poor nutrition, then your fitness goals will not be achieved. You will also not have the energy needed to workout at this level and intensity.

Photos courtesy of Shutterstock.

The post The Tabata Revolution Explained: What, Why, and How to Tabata appeared first on Breaking Muscle.

Many runners avoid weights because of a fear of bulking up or feeling heavy. But if you design your weight lifting program properly, you can build strength without bulking. In addition, lifting movements can provide greater range of motion than running. If you always remember to lift weights with good form throughout the entire range of motion then you will not lose any flexibility, and might even gain some.

In my experience, the best way to lift weights for runners is to use a heavy weight that is enough to push your limits after 5 repetitions. Lifting lighter weights with high repetitions and short breaks is fine for developing muscle size and endurance, but neither of those will make you run faster. Sticking to the heavy weights will help you to develop faster, more powerful muscle contractions.

Weight Lifting Myths for Runners: 1. The Lower Body

Many runners believe that running is all the leg work that they need. The general running gait strengthens and tightens some muscles, like the hamstrings and quadriceps, but other leg muscles like the glutes are not worked at all. An effective weight lifting program will address these deficiencies. This will keep the muscles balanced and your joints properly aligned, while helping to improve running efficiency and reducing your risk for injury.

Some excellent leg exercises are ones that include fundamental motions like the squat and deadlift. Start with single- and double-leg bodyweight exercises, gradually adding weights, and then incorporate explosive moves like a jump or skips for height.

Power-boosting plyometric exercises have been shown to improve time and running economy. Plyometric exercises include hopping, jumping, and squatting. Continually increase the difficulty by increasing your weights. An example of a great explosive exercise is holding dumbbells while doing jump squats. But remember, start with bodyweight and build up from there.

Weight Lifting Myths for Runners: 2. The Upper Body

Many runners also believe they don’t need to work out their upper body, but a good reason to train your upper body is to improve your posture. Getting rid of rounded shoulders will help you get more air in and out of your lungs. You’ll also carry your arms more easily, wasting less energy in your runs. Incorporating exercises such as rows and drills to improve shoulder and upper-back mobility is a very good idea. It is ideal to have a balanced upper and lower body, so working both equally is the key.

Weight Lifting Myths for Runners: 3. The Core

Another area sometimes forgotten by runners is the core. To reduce unwanted and inefficient motion during running, you need to train your core to provide stability. To achieve this, forget about situps. Instead focusing on static exercises like planks will give you the best core workout.

Getting Started Safely

Always start slowly into a weight-training program while supplementing your running. Always remember to warm-up and cool-down. The key is to not get injured and to slowly build muscle and growth, not go full out and cause problems for yourself. Your program should be focused on correcting muscle imbalances and fixing incorrect movement patterns, all while improving overall strength and explosive power. Both distance runners and sprinters will benefit from performing explosive exercises in the same way.

Weight training is the perfect off day routine for runners. By working out on your off days you are not fatigued from running and you can get the most out of weight training. If you don’t have any off days (and you should have them, by the way) be sure that you are well rested and perform your weight training routine after you have had a chance to eat and recover from your run.

Sample Weight Training Workout for Runners

Crossover Lunge with Weights

Standing tall and holding weights in each hand, bring your left knee up to your chest. You will feel the stretch under your thigh and into your glute. Release and, with control, step that same leg backwards diagonally, behind your stationary knee. Like a curtsey. Keep your shoulders and hips square so you feel a good stretch in your hips. Now stand tall and use your stationary foot to help push back up to standing. Repeat 10 per side for 3 sets.

Box Step Ups

Using any sort of step up (bench, stair), place one foot up so it forms a 90-degree angle with your hips and knee. Holding a weight in each hand, stand tall and drive your lower foot forward and up in front of you, raising that leg to a 90-degree angle. Do not jump up. Return your trailing leg back to the floor. Repeat 10 on each leg for 3 sets.

Deadlift

Stand with your feet about hip-width apart behind a barbell. Bend through your knees and hips to get your grip on the bar. You will be using your hips more. Stick your butt and chest out and keep your back flat. Hold the bar with your arms to the outside of your legs. Keep elbows locked and stand up with the bar by straightening out your knees and hips. Stand tall and squeeze your glutes. Keep the bar close to you at all times. Place the bar back on the ground. Reset your position. Do not round your back at any point while executing this exercise. Work up to 10 repetitions for 3 sets.

Shoulders Shrugs

Standing tall with weights in each hand, rise up on your toes while lifting your shoulders up to your ears. Come back down. Make sure you are using heavy enough weights to feel this in the top of your shoulders and in your calves. Repeat 15 times for 3 sets.

Single-Leg Dumbbell Row

Holding a weight in your left hand, brace your right hand on a chair. Hinge forward so your back is parallel to floor. Extend your left arm down and your left leg behind you. Slowly bend your left elbow and draw the weight up until your elbow is even with your torso. Do not let your hip lift as you draw your elbow back. Hold, then lower your arm. Do 10 reps. Switch sides. Complete 3 sets.

Weight training is not the enemy of runners. It doesn’t have to mean packing on a ton of muscle and slowing you down. Done properly, it can be a healthy addition to your training program and it will make you stronger and less prone to injury.

Photos 1-3 courtesy of Shutterstock.

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