We can all easily picture a 1980s aerobics instructor wearing bright pink neon leotards and a matching headband, stepping to moderate tempo pop music, yelling "feel the burn" in the microphone. The trends in fitness have always been present and it is easy to get caught up in the popular exercise crazes of the times. So what is a "fitness fad" and does it really work? Well... gone are the days of low-impact "fat burning zone" aerobics, and welcome to the era of high-intensity high-impact workouts! In this new century of ultra-busy schedules and overworked yet health-conscious employees, time is of the essence! The push for a more convenient and efficient way to increase physical performance has inspired Japanese researchers (more specifically Dr. Izumi Tabata) to come up with a 4 minute workout that will burn more fat than a 1 hour low-impact aerobics class! A revolution in fitness for anyone who has ever said: "I don't have time to workout!" No more excuses, my busy friends, and here is why:

The Tabata method began to evolve in the mid-1990s. The research compared continuous cardiovascular exercise for 60 minutes at 70% VO2max 5 days a week for 6 weeks, to Tabata's interval set (2:1 work-to-rest ratio). These involve 20 seconds of very intense exercise (170% VO2 max) followed by 10 sec passive rest. This is repeated 8 times for a total of 4 minutes. This 4 minute workout was performed by subjects 5 days a week for a total of 6 weeks. The results?? The intense Tabata workout will increase both your aerobic and anaerobic capacities at a higher rate than steady-state exercise: and in 1/15^th the amount of time!!

So what's the catch? Traditionally, training programs have always been designed around the mentality that lower intensity steady-state exercise consumed more fat calories than carbs, and training at higher intensities burned more carbohydrate calories. However, it has been shown that the higher intensities will not only increase your maximal oxygen uptake (cardiovascular capacity) but it will also burn more calories per minute than lower intensity work. And since it requires 3500kcal expended in order to lose 1 pound of body fat, it is easy to deduce that high intensity intervals will be the more efficient method! This has been the evolving trend in fitness over the past decade with the apparition of popular classes such as boot camps, Crossfit training, Spinning, Fitness Kickboxing etc...So how is Tabata different? Well, Tabata training has been shown to improve aerobic capacity by 14%, anaerobic capacity by 28% and burns up to 50% more fat than continuous cardiovascular exercise (at 70% VO2, which only improved aerobic capacity by 9.5% and had no effect on anaerobic). Also when compared to other high intensity methods, Tabata manages to increase both aerobic and anaerobic capabilities in an athlete, which is a rare feature for any training method. (A little clarification: aerobic capacity is the endurance abilities to persevere over a long period of time, and anaerobic capacity is the ability to sprint powerfully over a short period of time). Also advantageous is the body's increased metabolism following a Tabata training: this means that your body will continue to burn higher levels of calories for hours after the workout!

Is it too good to be true? A word of caution about this amazing regime: IT IS VERY HARD! This was designed for Olympic-level athletes (Dr Tabata worked with elite speed skaters) and it was made to gain fast results but at a higher risk of injury. Before attempting a Tabata training, please consult with a physician to pass a physical exam (keep in mind you will be working at 170% of your max, so attempting this style of exercise is not to be taken lightly!) No one with an underlying cardiac, pulmonary or metabolic condition should undertake this protocol. This is not recommended if you are obese, have high blood pressure, or have other major health problems. Keep in mind, the risk of injury is higher since the impact and speed of work is quite elevated. If you have low-back problems, or chronic joint pain, this might not be the best technique for you!

So you still want to try Tabata?? Here are a few quick guidelines: be sure to warm-up adequately with at least 5 minutes or light aerobic exercise, 5 minutes of dynamic movements (active stretches) and 5 minutes of moderate aerobic exercise to raise the heart rate and blood pressure in preparation for the set. The 20 second work intervals should be performed using large muscle groups, so the exercises can include:

-punching bag

-skipping (fast)

-sprinting

-burpees

-kettle bell swings

-clap push-ups

-box jumps

-and many, many more!

Perform 7-8 rounds of 20 seconds with 10 seconds rest in between. Take at least 3 minutes passive rest after 4 minutes, and repeat if you still have the stomach for it!

So if you're feeling bold and ready for a new challenge, why not ask your trainer about Tabata training? The key to successful training regimen is to keep it fresh and interesting: always switch things up to stay motivated and passionate about your training. If you find yourself getting bored with the gym, it's time to get a trainer and boost your fitness!!

Good luck!

-Marie-Soleil Harvey BSc., CSEP-CPT

References:

http://www.thebodygenesis.com/tabata-training-the-ultimate-guide/