High-Intensity Interval Training

The Tabata Protocol

The High-Intensity Interval Training (HIIT), also known as the Tabata Protocol, was developed by the Japanese speed skating team's head coach. It was named after Dr Izumi Tabata because Tabata and his team (at the National Institute of Fitness and Sports in Kanoya, Japan) studied the speed skating coach's workout to determine the optimum protocol.

In their research, Tabata et al. (1996)^[1] showed that a 4-minute cardiovascular training routine improved fitness. The session lasts 14 minutes and comprises a 5-minute warm-up, 4 minutes of intense exercise and a 5-minute cool-down. The 4 minutes of intense exercise consists of 8 repeats of 20 seconds of maximum effort work of your selected exercise, followed by a recovery of 10 seconds.

Health warning

Before undertaking the Tabata Protocol, you should see your doctor ensure it is safe for you to do so.

The Benefits

In Tabata's study, the researchers found that athletes who used the routine five days a week for six weeks improved their maximum aerobic capacity by 14% and their anaerobic capacity by 28%. A study of traditional aerobic training of running at 70% of aerobic capacity for 60 minutes for six weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.

Dr Tabata's Team found that improving your aerobic and anaerobic capacity is very effective in lowering the ratio of lean body mass to fat without compromising your muscle size.

Exercises

Whichever exercise you choose, it should use many muscles to get the maximum benefit. Two good exercises are the front squats and the thruster. For both exercises, maintain good posture.

The thruster is similar to the squat. Start by standing and holding two dumbbells at shoulder height. Squat down while keeping the weights level with the shoulders. As you stand up, press the dumbbells to the overhead position and return the dumbbells to shoulder height.

Squats

Thruster

How to approach HIIT

The work-to-rest ratio of the original Tabata Protocol is 2:1. This was designed with Olympic athletes in mind. A gym user can still attain many intervals training benefits with a change to the ratio. A beginner could start with a ratio of 1:3, and someone who goes to the gym regularly may be about to handle a 2:3 or even a 2:2. Here is an example of a 2:3 ratio Tabata Protocol on a static bike.

Warm-up - cycle at 50% max effort for 5 minutes
Sprint for 20 seconds
Easy spin for 30 seconds
Sprint for 20 seconds
Easy spin for 30 seconds
Sprint for 20 seconds
Easy spin for 30 seconds
cool-down - cycle at 50% max effort for 5 minutes

A professional athlete or an athlete with many years of training experience (3-5 times a week) should aim to do the Tabata Protocol's original form. This interval training is incredibly challenging to complete eight repetitions, so for the first time, an athlete should do it for four repetitions and see how they feel. An athlete can repeat cycles of the intervals a certain number of times. Here is an example of a football player doing the Tabata Protocol at a ratio of 2:1 for six repetitions with three cycles and 1-minute rest between cycles:

Warm-up - Jog at 50% max for 5 minutes
6 x (Sprint for 20 seconds + 10 seconds rest)
1-minute rest
6 x (Sprint for 20 seconds + 10 seconds rest)
1-minute rest
6 x (Sprint for 20 seconds + 10 seconds rest)
1-minute rest
Cool-down - Jog at 50% max for 5 minutes.

The Tabata Protocol can be adjusted to anyone's level and activity (cycling on a static bike, running on a treadmill or track, swimming, etc.).

References

TABATA, I. et al. (1996) Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO₂ max. Med Sci Sports Exerc., 28 (10), p. 1327-1330.

Page Reference

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MACKENZIE, B. (2008) High-Intensity Interval Training [WWW] Available from: https://www.brianmac.co.uk/tabata.htm [Accessed