How To Do the Tabata Protocol For Beginners – The Tabata protocol is a method of high-intensity interval training (HIIT) that has been gaining traction in the fitness world. Tabata is named after its inventor, Dr. Izumi Tabata. A researcher at the National Institute of Fitness and Sport in Japan, he wanted to figure out how to get college students to exercise for more than an hour at a time. His solution? Interval training, often called sprinting or jogging. But these activities only last for brief bursts of energy, so how can you keep challenging your body throughout the entirety of your workout?
This article will help to show how to do the tabata protocol for beginners.
What is the Tabata Protocol?
The Tabata protocol is a form of HIIT that was designed by Dr. Izumi Tabata in an effort to maximize workout duration while still giving the same intensity of a traditional cardio workout. The idea is that you create an intense, yet short, bout of exercise and then rest for a designated amount of time. During this rest period, you then perform an even shorter bout of exercise that’s just as intense as the first, and so on and so forth until you’ve completed an entire circuit. HIIT, in general, involves a burst of intense exercise followed by a shorter, less intense period.
The Tabata protocol takes this same concept one step further by incorporating a set amount of time of rest into the routine. This results in a workout that’s quite similar to the high-intensity interval training (HIIT) method, except that you’re not running or cycling for extended periods of time. You’re sprinting and then resting for a set period of time, which can make your body work a lot harder in a shorter amount of time.
The Tabata workout
When learning how to do the tabata protocol for beginners, you need to know that tabata workouts are typically high-intensity bouts of activity that last anywhere from 20 seconds to four minutes. The goal is to complete as many of these exercises as you can in that time period. The Tabata protocol, however, offers some flexibility when it comes to length. You can either do a single Tabata workout at once or do multiple rounds of Tabata, with a short break between rounds. You can do Tabata exercises alone or in combination.
Examples of Tabata exercises include sprinting (running or walking), jumping, carrying weighted implements, push-ups, and sit-ups.
Benefits of the Tabata Protocol
– Hormone Release –
When we exercise, our bodies release endocannabinoid hormones, which help control the release of cortisol, a hormone that increases fat storage when we’re not eating enough food. Interval workouts, however, don’t create a large spike in cortisol because they only last a short amount of time. This is why Tabata workouts can help you lose fat and maintain a healthy weight.
– Fat-Burning –
Interval workouts trigger the release of human growth hormone (HGH), which helps burn off excess fat while also improving your metabolism. HGH is largely dependent on exercise intensity, so you need to exercise quite intensely to experience this effect. Tabata, however, has the potential to increase your HGH levels because it isn’t long enough for your body to become fatigued.
– Increased Cardio Stamina –
Interval training improves cardiovascular health by increasing the amount of blood your heart is able to pump during each beat. This means that you can exercise at a high intensity for longer periods of time before your body starts to experience an increase in lactic acid. Tabata workouts, on the other hand, are quite short, meaning you can continue to exercise intensely before you experience fatigue.
How to do the Tabata Protocol For Beginners
– Pick a Workout –
The first step when learning how to do the tabata protocol for beginners is picking out the correct workout. You can do any of the above-mentioned exercises by themselves, or you can choose to do a circuit of Tabata routines, with one set being a set of exercises and another being a rest period.
– Pick a Workout Routine –
Once you’ve selected a workout, you need to find a routine that includes a variety of exercises and a moderate to high intensity. This will vary depending on your level of fitness, but it should be challenging enough to make you sweat. Also, aim to make sure that there are at least two or three different exercises per round.
– Pick a Workout Time –
Now that you’ve picked out a routine, it’s time to pick a time to do your workouts. You can do your Tabata routine any time you have 5-10 minutes to spare, but it’s best to keep it as short as possible.
– Pick a Workout Setting –
While you can do Tabata workouts at any location, it’s best to pick a spot that’s free from distraction. You may want to pick a quiet room or an open space that’s out of the way. Once you’ve picked your location, it’s best to make sure that it’s a spot where you won’t get interrupted by an incoming phone call or doorbell.
– Pick a Workout Fuel –
Finally, it’s best to pick a snack or beverage that you can consume during your workout. A post-workout shake mixed with fruit or an amino acid is a great option.
Variations of the Tabata Protocol
– Tabata Intervals:
The Tabata protocol can be done with any exercise, and this is what we’re referring to when we say “the Tabata protocol.” Simply substitute a burst of high-intensity exercise for a short break during the timing of each circuit.
– Tabata Supersets: Tabata supersets are done in the same way as the traditional superset, except that you perform two exercises back-to-back instead of alternating between them.
– Tabata Rest-Pause: Rest-pause workouts take the concept of rest-pause training one step further by introducing an interval-like rest period, the same way that the Tabata protocol does. In this case, however, you keep pushing yourself through the high-intensity intervals.
How to integrate the Tabbata protocol into your current routine
Tabata workouts require a bit of planning as you need to find the time to schedule your workout and locate a suitable location to work out. You can try using a timer so that you don’t miss your scheduled rounds and try to schedule your rounds around other commitments. If you’re new to the concept of Tabata, you can start with one round a day and slowly work your way up to doing two or three rounds.
When considering how to do the Tabata Protocol for beginners, remember that the Tabata protocol can be done with any exercise, and it’s best to pick one that requires little to no equipment. If possible, try to pick an activity that’s available and relatively free from distractions such as traffic and children’s play areas.