TABATA

http://skatetrain.ca/tabata.html
TABATA
Barry Publow


High intensity interval training (HIIT), also referred to as Tabata, is becoming an increasingly popular training method that is proving to be highly effective for burning body fat increasing both aerobic and anaerobic performance. Short but very hard and extremely intense is what Tabata is all about.

Where do most skaters get themselves into trouble? It's simple! Accelerations! Increases in pace are part of inline racing, but most skaters do not specifically train to deal with the issues of acceleration, top-end speed, and recovery ability. SkatEtrain's unique Tabata-based training methodology not only addresses these issues, but makes them THE primary focus of the entire season.

Tabata Development

The Tabata Protocol is named after Dr. Izumi Tabata. He is a former researcher at Japan's National Institute of Fitness and Sports. Tabata is an interval training method developed by the head coach of the Japanese speed-skating team. (It is termed a protocol because Tabata and his team took the speed-skating coach's workout and studied it to quantify how effective it really was.) The Tabata workout consists of six to seven 20-second full-speed sprints interspersed with rest periods of 10 seconds.

In Tabata's study, the researchers found that skaters who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body's ability to consume oxygen) by 14%. Even more impressive is that the training also improved anaerobic capacity (which measures your ability to sprint and/or maintain a high pace for an extended period) by 28%.

So the Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters. By comparison, a study of traditional aerobic training (running at 70% of aerobic capacity for 60 minutes) for the same number of weeks showed an improvement in aerobic capacity of only 9.5% and no effect on anaerobic capacity.

Research Study Abstract at PubMed.gov

Tabata Training Defined

The popularity of training using the Tabata method as your core routine in both strength and endurance training is increasing. It works so well because it maximizes oxygen consumption with short bursts of focused exercise. The basic principle is this:

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A Tabata interval is 20 seconds of intense work, followed by 10 seconds of rest or very low intensity exercise.
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Eight intervals must be completed.
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Duration of the above set is 4 minutes.
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A more familiar format would be 8 x 20 seconds @ 90-100% effort with 10 sec rest between.

This workouts may sound easy but nothing could be further from the truth. This will be one of the most difficult training sessions you will ever perform. One of the hardest aspects of doing a Tabata workout is staying focused for the whole four minutes. Many coaches recommend using a timer or watch with an interval alarm. When the pain of lactic acid is nearly unbearable the last thing you want to be doing is counting 'one one-thousand'.

Skater's can incorporate Tabata into all forms of sport-specific training: Weight training, dryland drills and plyometrics, slideboard skating, and - of course - onskate training. Before we continue, however, it should be noted that HITT exercise should not be prescribed for individuals at risk for health problems (either cardiac or musculoskeletal).




Burning Calories

We've been told low intensity aerobic exercise is the best method for ridding the body of excess fat. The reason this theory came about is a study which showed that low intensity exercise burns a greater percentage of calories from fat as opposed to carbohydrates. Another reason low intensity training became popular is that the average "where's-my-remote-control" individual has no tolerance for high intensity training. But, of course, if you're an athlete, high intensity has probably become a regular part of your life. You may even thrive off it, as I do!

When HIIT exercise is practiced, research shows that the percentage of fuel from carbs is increased, while the amount of fat utilized is greater than or equal to that burned during low intensity exercise. Dr. Tabata's research found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising muscle size. Additionally, HIIT has been shown to burn fat tissue more effectively than low-intensity exercise: up to 50% more efficiently! In other words, HIIT increases your metabolism and keeps it elevated for some time after your workout ends. The bottom line is HIIT burns a greater number of total calories than low intensity training, and more calories burned equals more fat loss.


Tabata Training versus Traditional Interval Methodology

Traditional interval training guidelines for an intense 20 second work period, such as is used in Tabata, suggest a work-to-rest ratio of one to three (1:3) work-rest ratio. In other words, the rest period would be three times as long as the work period (in this case, 60 seconds). With the Tabata Protocol things are very different. The work-to-rest ratio is two to one (2:1), meaning that the rest period is only half as long as the work bout.

According to another Tabata study, the 2:1 formula isn't just more effective than traditional aerobic training, it's also more effective than typical interval training. In this study, Tabata compared their original protocol (20 sec sprint with 10 sec rest) to an interval configuration using a 30 second sprint followed by two minutes of rest (1:4). Despite the fact that this required subjects to sprint for more time at a higher intensity, the original Tabata Protocol still proved more effective at increasing both aerobic and anaerobic capacity.

The Mental Challenge

The 10 second rest period used in the Tabata protocol is important, both physically and mentally. The short rest allows for only partial recovery and removal of lactic acid, but - perhaps more importantly - provides psychological relief. Steady state workout can be like a pressure cooker: relentless, with nothing to do but think about how many minutes of discomfort remain. By contrast, Tabata intervals provide a mental break after every 20 seconds of effort. The Interval format keeps you busy, taking your mind off what is to come, and allow the athlete to train at a higher level of intensity.

Athletes need to ensure that the Tabata protocol is not so unpleasant that the mere thought of it is repugnant. You want to look forward to the next workout, not dread it. The trick is to make it hard, but not so hard you don’t want to do it again.


HITT and Tabata for Skaters

All skaters need to begin this type of training with a speed/intensity that can be handled comfortably. Experiment and find a level of effort that is acceptable to you. Once introduced, HIIT sessions should progressive in nature, increasing slightly as the weeks pass. While the workout should be strenuous, it is important that you end the session feeling positive and wanting to come back for more. There is some truth to the expression 'No pain, no gain', but in the beginning my recommendation is that you make sure the workouts are fun and playful.

First, lets review the Basic Tabata Protocol:

Number of repeats = 8; Work time = 20 seconds; Rest time = 10 seconds; Work-rest ratio = 2:1;
Total duration of set = 4 minutes

1. 20 Seconds of skating (workbout 1)
2. 10 seconds rest
3. 20 Seconds of skating (workbout 2)
4. 10 seconds rest
5. 20 Seconds of skating (workbout 3)
6. 10 seconds rest
7. 20 Seconds of skating (workbout 4)
8. 10 seconds rest
9. 20 Seconds of skating (workbout 5)
10. 10 seconds rest
11. 20 Seconds of skating (workbout 6)
12. 10 seconds rest
13. 20 Seconds of skating (workbout 7)
14. 10 seconds rest
15. 20 Seconds of skating (workbout 8)

We have to keep in mind that the Tabata protocol was developed for elite, high performance athletes. This being said, the basic protocol can and should be modified (at least to start) for weekend warrior types and/or those not accustomed to high intensity training methods.

For the Weekend Warrior

The reality is that the majority of inline speedskaters (at least in N. America) are middle aged professionals who skate for the love of the sport and have very little time to train. Because Tabata workouts are so short and compact, they can be ideal for those who may only have 30 minutes to exercise. However, some modifications from the basic protocol should be made.

For the Advanced/Elite Athlete

The advanced athlete should aim to follow the original form of the Tabata protocol using a work to rest interval ratio of 2:1. Skaters will find it shockingly difficult to complete the recommended 8 repetitions. Over the course of the season the basic protocol must be continually modified in order to ensure ongoing improvement. Volume, intensity, work to rest ratios, recovery times and other key variables are adjusted based on your seasonal plan, your racing schedule, time of year, and your goals and objectives.