*Lindsay’s Note: This is a guest post from Fitness Expert and Reebok Master Trainer and Ambassador, PJ Stahl. He is a Tabata Director and Head Coach / Co-Owner of Lock Box LA and has a new at-home Tabata DVD collection that’s out now. I learned about Tabata while doing crossfit several years ago and think it’s a really great workout. Here’s a post with PJ with more info on tabata and his workout program.
As the Tabata Program Director, I decided to create the program the way that I did for two main reasons:
1) To use applied science and stay true to the Tabata 20/10 protocol to obtain physiological results.
2) To maximize results in a minimal amount of time. It was my mission to create methodology to the system that had structure and balance throughout the entire program in the shortest amount of time. That is why I created the individual modules with specific goals.
Each TABATA workout has 5 different Modules:
1) Warm-Up: This module has dynamic movements that are designed to increase your heart rate, core temperature, flexibility and start warming up the movement patterns that your body is going to need for the workout to come.
2) Conditioning/Cardio: This modules focuses on; strength, cardio, stability, plyometrics, corrective, and postural exercises that are put together in a systemized way to improve fitness and get results fast. This section was designed with the goal improve and strengthen movement patterns and cardiovascular conditioning while increasing the heart rate to be physically prepared for the Tabata Module next.
3) TABATA: Professor Tabata’s tested 20/10 formula of 20 seconds “on” maximum-intensity training, and 10 seconds “off” for recovery; repeated 8 times for a total of 4 minutes. This is where we can elicit anaerobic and aerobic changes along with EPOC that will give us a caloric after burn to get physical results.
4) Core: Core strength is essential in every part of the program, because the exercises are complex. The purpose of the Core Module is to strengthen the core when the body is at its highest level of fatigue, in order improve muscular endurance and stability.
5) Cool-Down: Focuses on flexibility exercises that will increase joint range of motion and muscular length to recover and improve overall mobility. The purpose of this section is to improve mobility so that all movement patterns in Tabata will also advance.
The TABATA Program is:
- Time-efficient, so you’re more likely to be consistent
- Easy to follow, with bodyweight movements that challenge you to improve in every workout
- Diverse, with modifications for all fitness levels
- Challenging, to help you break through plateaus
- Based on tested and proven results
- Designed with no complex choreography
- A confidence booster that makes you feels strong and fit
People have asked me what level of exertion someone should be doing at the 20 second intervals. During the 20 seconds of supra-maximal intensity during the Tabata 20/10 Protocol, you want to be at an 11 on an RPE (Rate of Perceived Exertion) Scale of 1-11. A typical scale is from 1-10, but in the Tabata Program we added the number 11 with purpose. It is to explain the importance of pushing past your perceived max, which we call ‘Overdrive’. Its about pushing through your thresholds and doing one more rep when you think you can’t, but you really can.
In the original Tabata study participants worked at an estimated 170% of their VO2 Max. The Tabata Module must be performed at supra-maximal levels in order to generate comparative results to the original predicted intensity in order for similar results and benefits to be achieved.
Tabata 20sec = RPE 11 = Overdrive Zone = Above Maximal Effort (No Talk Zone)
The Benefits of a Tabata Workout
There are many potential fitness benefits of a Tabata workout. Weight loss is a huge benefits, but participating in a Tabata workout can IMPROVE many things such as:
- Metabolic function and post workout calorie expenditure
- Cardiovascular endurance and stamina
- VO2 and stroke volume at a higher level than steady state programs
- The size and number of mitochondria, increasing energy production
- Overall muscular endurance, muscle tone and definition
- Muscle fiber recruitment and efficiency
- Fat loss and weight management
- Bone density
- Intrinsic tensile strength of connective tissue, improving joint strength
- Functional core strength
- Joint mobility
- Coordination and agility
Other potential health benefits of a Tabata workout include:
- Lowers both risk and potential for Lifestyle Diseases and can be a wellness prescription for alleviating symptoms
- Lowers risk of coronary heart disease
- Lowers risk of stroke
- Lowers risk of high blood pressure
- Lowers risk of adverse blood lipid profile
- Lowers risk of Type 2 Diabetes
- Lowers risk of metabolic syndrome
- Lowers risk of breast and colon cancer
- Weight management
- Fall Prevention
- Decreases depression
- Improves cognitive function
I encourage you to incorporate a tabata workout into your fitness routine!
All information on PJ’s Tabata DVD Collection can be found on http://www.tabatastrong.com/
What about you? Have you ever done a tabata workout? What did you think? Post in the comments and let me know!