{"id":536,"date":"2019-01-31T09:33:04","date_gmt":"2019-01-31T09:33:04","guid":{"rendered":"http:\/\/localhost\/wp\/?p=536"},"modified":"2019-01-31T09:33:04","modified_gmt":"2019-01-31T09:33:04","slug":"what-is-tabata","status":"publish","type":"post","link":"https:\/\/www.lisajohnsonfitness.com\/what-is-tabata\/","title":{"rendered":"What is Tabata?"},"content":{"rendered":"\n\t\t\t\t\n

People are talking a lot about Tabata these days. It\u2019s a burst of intense activity followed by a very brief rest and repeated for eight bursts total. It\u2019s a balls-to-the-wall approach to fitness and it\u2019s been getting hyped all over the fitness industry and through the media. But do you actually know what it is?<\/p>\n\n\n\n

Tabata: a type of HIIT or Interval Training<\/h3>\n\n\n\n

First, a little history. Interval training<\/a> has been around for a long time \u2026 since 1912!  There was a guy named Hannes Kolehmainen<\/a>, a vegetarian runner who used bursts of speed during his training program. It worked pretty well because he won three Olympic gold medals.  Then in 1937 more runners developed \u201cfartlek running<\/a>\u201d using the same general idea, but in a group training setting. A bunch of runners would head out into the woods to do the trails, the guy at the end would have to sprint to the front of the line, then the next guy and so on creating a training effect.<\/p>\n\n\n\n

Izumi Tabata<\/a> didn\u2019t show up until 1996. He conducted a small study with just seven people, all Olympic-level speed skaters. Tabata literally taped their feet to an erg bike and had them work out six days a week for four minutes. During those four minutes, the athletes pedaled as fast as they possibly could with heavy resistance for 20 seconds, rested for 10 seconds, and repeated for eight rounds total. As a result, the skaters had somewhat increased aerobic capacity but a 28% boost in their anaerobic capacity. Very significant \u2026 but remember, these are seven Olympic hopefuls, not exactly the general population.<\/p>\n\n\n\n

Tabata vs. Tabata Type vs. Tabata Style<\/h3>\n\n\n\n

If you\u2019re taking a 60-minute group exercise class called \u201cTabata Something\u201d you\u2019re NOT doing Tabata. Frankly if you did this level of repetitions for an hour, you\u2019d be dead. Literally. At the least you\u2019d be puking your guts out; it\u2019s just not possible. What you are likely doing is \u201cTabata Type\u201d or \u201cTabata Style.\u201d<\/p>\n\n\n\n

Most trainers tend to stick to the 20 seconds of work \/ 10 seconds of rest ratio, but some will mix it up. Tabata Type or Style tends to use somewhat less intense exercises and, of course, you\u2019re probably not on a bike. These classes will likely have you doing bootcamp style moves or perhaps kettlebells<\/a> or weight training moves (think squats \u2026 lots<\/em> of squats). It\u2019s not \u201ctrue\u201d Tabata, but you\u2019ll still be sweating buckets and getting a good workout in.<\/p>\n\n\n\n

A Few Caveats on Tabata<\/h3>\n\n\n\n

For one thing, Tabata tends to be very fast-paced, which means you\u2019re more prone to injury. Please<\/em> make sure you\u2019re in control of the exercises you\u2019re doing. If the guy next to you is flailing away, that doesn\u2019t mean you<\/em> have to. I was in a room with a bunch of personal trainers taking a Tabata class and walked out listening to people complain about hitting themselves with a dumbbell or straining a groin from an overzealous lunge. And these are personal trainers who supposedly know better! Lack of control significantly<\/em> increases the likelihood of injury, so don\u2019t do it! Form first, strength second, speed last \u2026 that\u2019s the order you should be thinking.<\/p>\n\n\n\n

Also, make sure the class or trainer is gearing the workout to you. Maybe your knees don\u2019t want you to do deep squats; that\u2019s okay, perhaps you can just go a little more shallow, but at a bit faster pace. What you want is to be very, very winded and uncomfortable at the end of 20 seconds, no matter how you get there, as long as it\u2019s safe.<\/p>\n\n\n\n

Tabata Isn\u2019t New<\/h3>\n\n\n\n

I swear the reason why we\u2019re all taking about Tabata is because it\u2019s just a good name. It sounds cool to do a \u201cTabata\u201d and you can brag about it at holiday parties and around the water cooler. The thing to remember is that steady-state cardio is great and something that you should continue to do, but feel free to throw in bursts of all-out activity into the mix. You\u2019ll find your metabolism will increase, your waist will likely decrease, and you\u2019ll be able to perform your sport or activity, whatever it is, a little bit better.<\/p>\n\n\n\n

Have you done Tabata training? Would you like to try it? What about it\u2019s \u201ckissing cousin\u201d HIIT (High Intensity Interval Training<\/a>)?  I\u2019d love to hear about your workouts.<\/p>\n\n\n\n

Cheers,<\/p>\n\n\n\n

Lisa<\/p>\n\t\t","protected":false},"excerpt":{"rendered":"

People are talking a lot about Tabata these days. It\u2019s a burst of intense activity followed by a very brief rest and repeated for eight bursts total. It\u2019s a balls-to-the-wall approach to fitness and it\u2019s been getting hyped all over the fitness industry and through the media. But do you actually know what it is? …<\/p>\n

What is Tabata?<\/span> Read More »<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_newsletter_tier_id":0,"footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[1],"tags":[],"jetpack_publicize_connections":[],"yoast_head":"\nWhat is Tabata? - Lisa Johnson Fitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.lisajohnsonfitness.com\/what-is-tabata\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What is Tabata? - Lisa Johnson Fitness\" \/>\n<meta property=\"og:description\" content=\"People are talking a lot about Tabata these days. 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