The Tabata Protocol

We all know that exercise is essential in our lives.  It improves health, both physically and mentally, but one things us humans are really good at is finding excuses not to exercise.

10.000 years ago if a human was hungry he/she had to move to find food and most of the time they had to run after their dinner to catch it before eating it.  Human life 10.000 years ago was much more active and foods were healthy - lots of fruit and vegetables and occasional meat when it could be caught.

Our lifestyles and our diets have changed beyond recognition but our digestive tracts have not.  Our diets are full of refined carbohydrates, too much sugar, too much and too many processed foods... and sedentary lifestyles, long work hours, long hours in front of a screen both at work and at home.

The major excuse for not exercising is "lack of time, lots of women use the excuse that they don't want to ruin their hair getting it sweaty.  What ever the excuse, we need to get over it and find the time to exercise.

It has also been suggested recently that extreme endurance training such as marathons and triathlons may cause heart problems in some people; "There is very little to gain from doing more than about an hour of exercise a day." said Dr. James O'Keefe, a cardiologist at Saint Luke's hospital in Kansas City, "Extreme exercise is not really conducive to great cardiovascular health."

So on the one hand we  know that exercise is essential for good health, and on the other we have the excuses, the reasons for not running a marathon, etc.  So what is the answer?  How can we get beneficial exercise and fit it into our busy schedules?

Well, a Japanese scientist, Izumi Tabata, designed a training method called the Tabata Protocol or High-Intensity Interval Training (HIIT).  It consists of a 10 minute warm-up and then a 4 minute workout.  The 4 minutes are divided into 20 second high-intensity sprints with a 10 second rest in between each one.  For example: you cycle as hard as you can for 20 seconds and then rest for 10 seconds and repeat cycling for 20 seconds - 10 second rest until you have completed the 4 minutes.  You can choose and vary different exercises for the 20 second periods: cycling, running, squats, lunges, sit-ups, etc.

Izumi Tabata studied a group of P.E. majors who were members of various varsity sports teams doing the 4 minute workout, and a control group who cycled at moderate speed for 60 minutes.  Using the Tabata method, the results were amazing.  After doing the routine for 5 days a week for 6 weeks, the study group boosted their aerobic fitness by 14%.  The control group increased their aerobic fitness by only 10%.  Result:  the high-intensity 4 minute workout was more effective than an hour of moderate cycling.  The study group also improved their anaerobic capacity (a measure of how long the men could exercise at top capacity) by 28%.

The method seems to be taking the fitness world by storm, and is something we should all consider doing.  It is hard work, but the results are seen quickly and are beneficial.  The variety in the exercises means less boredom and also greater muscle toning is achieved than just running or cycling for a long time.  Give it a go!  Who knows!  It's easier to fit into a our busy schedules, and you don't even need to join a gym, you can do this at home.

There are plenty of webs with videos and ideas for changing workouts so google "Tabata" or "Tabata Protocol" and decide what's best for you.  Good luck!




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