Tabata training - The four-minute fat torch

By Jessica B. Adams, Ph.D.
Developed in Japan almost two decades ago and designed for training athletes, early versions of the Tabata protocol were tested on Japanese speed skaters who, despite training for a mere two hours per week, showed significantly greater improvements in both aerobic and muscular fitness than did the control group, which trained for five hours a week. Despite the dramatic success of this training method, Tabata has only recently become popular in mainstream fitness.
True Tabata training involves 20 seconds of maximum-intensity activity followed by 10 seconds of rest for eight rounds, resulting in four minutes of high-intensity exercise. Because this program was originally designed for extremely fit athletes, the original protocol is enough to cause nausea in many people. Fortunately, people of most fitness levels can benefit from lower-intensity variations of training that applies the principles of Tabata.
A worldwide survey by the American College of Sports Medicine identified high-intensity interval training (HIIT) as the No. 1 fitness trend for 2014. When practitioners engage in HIIT responsibly, the technique provides optimal health benefits in a relatively short period, making it a popular workout. For the purposes of HIIT, “intensity” is a relative term based on your personal fitness level. Intensity is simply a percentage of your maximum effort.
Although the original protocol was designed using a cycle ergometer (stationary bike), any large-muscle-group exercises can be used for Tabata training. When you practice Tabata training, you can use the exercises provided here or substitute exercises from previous issues of Alert Diver. When selecting exercises, consider that transition time from one exercise to the next is included in the rest interval, so some practitioners use the same exercise for all eight rounds. The key elements of this type of training are time and intensity.
Before you jump in, begin with a 10-minute, movement-specific warm-up. Complete five repetitions of each exercise, gradually increasing the speed and range of motion. Then set your timer. You can use a traditional stopwatch, wall clock, Tabata trainer or one of many apps available.
Developed in Japan almost two decades ago and designed for training athletes, early versions of the Tabata protocol were tested on Japanese speed skaters who, despite training for a mere two hours per week, showed significantly greater improvements in both aerobic and muscular fitness than did the control group, which trained for five hours a week. Despite the dramatic success of this training method, Tabata has only recently become popular in mainstream fitness.
True Tabata training involves 20 seconds of maximum-intensity activity followed by 10 seconds of rest for eight rounds, resulting in four minutes of high-intensity exercise. Because this program was originally designed for extremely fit athletes, the original protocol is enough to cause nausea in many people. Fortunately, people of most fitness levels can benefit from lower-intensity variations of training that applies the principles of Tabata.
A worldwide survey by the American College of Sports Medicine identified high-intensity interval training (HIIT) as the No. 1 fitness trend for 2014. When practitioners engage in HIIT responsibly, the technique provides optimal health benefits in a relatively short period, making it a popular workout. For the purposes of HIIT, “intensity” is a relative term based on your personal fitness level. Intensity is simply a percentage of your maximum effort.
Although the original protocol was designed using a cycle ergometer (stationary bike), any large-muscle-group exercises can be used for Tabata training. When you practice Tabata training, you can use the exercises provided here or substitute exercises from previous issues of Alert Diver. When selecting exercises, consider that transition time from one exercise to the next is included in the rest interval, so some practitioners use the same exercise for all eight rounds. The key elements of this type of training are time and intensity.
Before you jump in, begin with a 10-minute, movement-specific warm-up. Complete five repetitions of each exercise, gradually increasing the speed and range of motion. Then set your timer. You can use a traditional stopwatch, wall clock, Tabata trainer or one of many apps available.

For rounds five through eight, repeat the exercises and intervals you used in the first four rounds. You may be able to complete only four rounds at first. That is perfectly acceptable as long as you work toward completion of eight rounds of maximal yet safe effort. Pushing through some discomfort due to tired muscles is good; pushing through pain can lead to injury. Listen to your body. The goal is to complete each repetition as fast possible without compromising your technique.
Your Tabata training should always be followed by a three- to 10-minute cool down. Make sure to stretch all areas that feel fatigued.
Your Tabata training should always be followed by a three- to 10-minute cool down. Make sure to stretch all areas that feel fatigued.

Burpee (No Push-Up)
Modification: Replace push-up position with lying prone on the ground.
- Begin standing.
- Squat until your hands touch the ground.
- Jump your feet back into push-up position.
- Jump your feet forward again.
- Stand up.
- Repeat.
Modification: Replace push-up position with lying prone on the ground.

Inchworm
Modification: Bend your knees to get to the floor. Each session you will be able keep your knees a little straighter.
Speed Skater
Modification: Shorten your jumps, and allow your other foot to touch the ground for stabilisation.
- Begin standing.
- Bend down, keeping your knees as straight as possible (forward fold).
- Walk your hands forward (left, right, left) until you are in push-up position.
- Walk your hands back (right, left, right) until you are back in forward fold.
- Stand up.
- Repeat.
Modification: Bend your knees to get to the floor. Each session you will be able keep your knees a little straighter.
Speed Skater
- Stand with your feet shoulder width apart.
- Flex (bend) your knees about 45 degrees.
- Flex at the hips so your shoulders are above your knees.
- Hop sideways (to the right), landing on your right foot.
- Hop sideways (to the left), landing on your left foot.
- Repeat.
Modification: Shorten your jumps, and allow your other foot to touch the ground for stabilisation.

Ski Abs
- Start in plank position (the “up” phase of a push-up).
- Jump both feet toward your left hand.
- Jump both feet back into plank position.
- Jump both feet toward your right hand.
- Jump both feet back into plank position.
- Repeat.
Posted in Alert Diver Winter Editions, Dive Fitness
Tagged with Fitness, Exercise, Fitness Training, Tabata protocol, Interval training, Cardio health, Dive health
Tagged with Fitness, Exercise, Fitness Training, Tabata protocol, Interval training, Cardio health, Dive health
Categories
2021
March
Old Habits Die HardSave a Diver, Save YourselfCylinder SafetyUndercover CrabsReef safe sunscreenPhysics, Biophysics and Decompression SicknessModels and Marine LifeSunscreen and CoralCristina Mittermeier: Commitment to ConservationDiving After a StrokeCurrent DivesThis Bites: Prevention TreatmentEnvironmental Considerations for Disinfection
2020
January
February
Group Fitness at the PoolHow to Rescue a Distressed diver at the SurfaceHow to manage Near-DrowningNo Sit-ups no problem How to manage MalariaHow to manage Oxygen Deficiency (Hypoxia)What to do when confronted by a sharkHow to manage Scombroid PoisoningHow to perform a Deep Diver RescueHow to perform One-rescuer CPRHow to perform a Neurological Assessment
March
DAN’s Quick Guide to Properly Disinfecting Dive GearCOVID-19 : Prevention Recommendations for our Diving CommunityGermophobia? - Just give it a reasonable thoughtScuba Equipment care – Rinsing and cleaning diving equipmentCOVID-19 and DAN MembershipFurther limitations imposed on travels and considerations on diving activitiesDAN Membership COVID-19 FAQsLancet COVID-19 South African Testing SitesCOVID-19 No Panic Help GuideGetting Decompression Sickness while FreedivingDown in the DumpsCardiovascular Disease and DivingDelayed Off-GassingDiving after Dental surgeryDiving with Multiple MedicationsPygmy Seahorses: Life AquaticAfrica DustCOVID-19 Myth BustersScuba Units Are Not Suitable Substitutes for VentilatorsDisinfection of Scuba Equipment and COVID-19Physioball Stability Exercises
April
COVID-19 AdvisoryScuba Equipment Care - Drying & Storing Your GearTransporting Diving Lights & BatteriesHow to Pivot Your Message During a CrisisTourism Relief FundCOVID-19 Business Support ReviewDiving After COVID-19: What We Know TodayEUBS-ECHM Position Statement on Diving ActivitiesPart 2: COVID-19 Business Support ReviewPress Release
May
Diving in the Era of COVID-19Dive Operations and COVID-19: Prepping for ReturnCOVID-19 & Diving Activities: 10 Safety RecommendationsCOVID-19: Surface Survival TimesThe Philippines at its FinestThe Logistics of ExplorationThe Art of the Underwater SelfieShooter: Douglas SeifertFAQs Answered: Disinfecting Scuba EquipmentStock your First-Aid KitResearch and OutreachCovid-19 ResearchOut of the BlueEffects of Aspirin on DivingThe New Pointy end of DivingDiving and Hepatitis CCaissons, Compressed-Air work and Deep TunnellingPreparing to Dive in the New NormalNew Health Declaration Form Sample Addressing C-19 IssuesDiving After COVID 19: What Divers Need to Know
June
Travel Smarter: PRE-TRIP VACCINATIONSAttention-Deficit/Hyperactivity Disorder and DivingCOVID-19: Updated First Aid Training Recommendations From DANDiving with a Purpose in National Marine SanctuariesStay Positive Through the PandemicFor the Dive Operator: How to Protect Your Staff & ClientsStudying Deep reefs and Deep diversAsking the Right QuestionsLung squeeze under cold diving conditions
July
Dive DeprivationVolunteer Fish Surveys: Engage DiversDAN Member Profile: Mehgan Heaney-GrierTravel Smarter: Don’t Cancel, Reschedule InsteadDive Boat Fire SafetyRay of HopePartner ExercisesDiving at AltitudeAluminium ExposureHip FracturesAcoustic NeuromaGuidelines for Lifelong Medical Fitness to DiveNew Dive Medical Forms
August
Women in Diving: Lauren Arthur, Conservationist & Natural History Story TellerWomen in Diving: Dr Sara Andreotti White Shark ResearcherTiming ExerciseWomen in Diving: The Salty Wanderer, Charlie WarlandWomen in Diving: Beth Neale, Aqua soul of freedivingWomen in Diving: Diving and spearfishing Diva, Jean HattinghWomen in Diving: Zandile Ndhlovu, The Black Mermaid
September
October
Freediving For ScienceStep Exercises with CardioFluorescence Imaging help Identify Coral BleachingChildren and DivingThe Watchman device and divingScuba Diving and Factor V Leiden gene mutationNitrogen Narcosis at shallow depthsOil and Particulates: Safe levels in Breathing Air at depthDive Principles for Coping with COVID-19The Importance of a Predive Safety CheckTalya Davidoff: the 'Plattelandse Meisie' Freediver
2019
February
April
May
DAN Press ReleaseYour Dive Computer: Tips and tricks - PART 1Your Dive Computer: Tips and tricks - PART 2Aural HygieneDCS AheadHow Divers Can Help with coral conservationRed Tide and shellfish poisoningDiving after Kidney DonationDiving with hypertrophic cardiomyopathyEmergency Underwater Oxygen Recompression
June
July
September
October
November
Exercise drills with DowelsHeart-rate TrainingCultivating ConservationTRavel Smarter : Evaluating an unfamiliar Dive operatorChallenging the Frontiers of Decompression ResearchTravel Smarter: Plan for Medical EmergenciesWhen should I call my Doctor?DAN Student Medical Expense CoverageAdvice, Support and a LifelineWetsuits and heat stressDiving after Chiropractic adjustments
2018
April
Flying after pool diving FAQLung squeeze while freediving FAQDiving after Bariatric surgery FAQMarine injuries FAQVasovagal Syncope unpredictable FAQIncident report procedure FAQDiving after knee surgery FAQDiving when in RemissionDive with orbital Implant FAQInert gas washout FAQOxygen ears FAQPost Decompression sicknessChildren and diving. The real concerns.Diving after SurgeryPhysiology of Decompresssion sickness FAQDiving and regular exerciseGordon Hiles - I am an Underwater Cameraman and Film MakerScuba Air QualityBreath-hold diving. Part 3: The Science Bit!Compensation Legislation and the Recreational DiverCape Town DivingFive pro tips for capturing better images in cold waterThe Boat Left Without You: Now What?
May
When things go wrongEmergency Planning: Why Do We Need It?Breath-hold diving: Running on reserve -Part 5 Learning to RebreatheSweet Dreams: When Can I Resume Diving Post Anaesthesia?Investing in the future of reefsTo lie or not to lie?THE STORY OF A RASH AFTER A DIVEFirst Aid KitsTaravana: Fact or Falacy?
June
Oxygen Unit MaintenanceKnow Your Oxygen-Delivery Masks 1Know Your Oxygen-Delivery Masks 2Emergency Oxygen unitsInjuries due to exposure - HypothermiaInjuries due to exposure - Altitude sicknessInjuries due to Exposure - Dehydration and other concernsHow to plan for your dive tripThe Future of Dive MedicinePlastic is Killing our ocean
September
Return to DivingDiagnoses: Pulmonary blebSide effects of Rectogesic ointmentDiving with ChemotherapyReplacing dive computers and BCDsCustomize Your First-Aid KitPlan for medical emergenciesHow the dive Reflex protects the brain and heartDry suits and skin BendsAltitude sickness and DCSScuba Diving and Life Expectancy
2017
March
April
Incident Insight: TriageA Field Guide to Minor MishapsSnorkels: Pros & ConsTime & RecoveryMedication & Drug UseDiving with CancerNitrox FAQCOPD FAQHyperbaric Chamber FAQJet Lag FAQHydration FAQAnticoagulant Medication FAQFluid in the Ear FAQEye Surgery FAQElderly Divers FAQNitrogen FAQHealth Concerns FAQMotion Sickness FAQMicronuclei FAQ
June
August
2016
February
March
Breath-Hold Diving & ScubaReturn to Diving After DCITiming Exercise & DivingHot Tubs After DivingSubcutaneous EmphysemaIn-Water RecompressionDiving at AltitudeFlying After DivingDiving After FlyingThe Risks of Diabetes & DivingFlu-like Symptoms Following a DiveHand & Foot EdemaFrontal HeadachesBladder DiscomfortLatex AllergiesRemember to BreatheProper Position for Emergency CareAches & PainsCell Phones While DrivingSurfers Ear Ear Ventilation TubesDealing with Ear ProblemsDiving with Existing Ear InjuriesPerforated Ear DrumENT SurgeryUnpluggedCochlear ImplantsPortuguese Man-of-WarJellyfish StingsLionfish, Scorpionfish & Stonefish EnvenomationsStingray Envenomation Coral Cuts, Scrapes and RashesSpeeding & Driving Behaviour
June
Newsflash! Low Pressure Hose DeteriorationItching & rash go away & come back!7 Things we did not know about the oceanMigraine HeadacheAttention Deficit Disorder Cerebral Vascular AccidentEpilepsyCerebral PalsyHistory of SeizuresMultiple Sclerosis Head TraumaBreast Cancer & Fitness to Dive IssuesLocal Allergic ReactionsSea LiceHow ocean pollution affects humans Dive Fatality & Lobster Mini-Season StatisticsPregnancy & DivingReturn to Diving After Giving BirthBreast Implants & DivingMenstruation During Diving ActivitiesOral Birth ControlBreast FeedingPremenstrual SyndromeOsteoporosisThe Aftermath of Diving IncidentsCompensation Legislation & the Recreational DiverNoise-Induced Hearing LossLegal MattersThe Nature of Liability & DivingDAN Legal NetworkWaivers, Children & Solo DivingHealthy, but overweight!Taking Medication while Scuba DivingGetting Fit for the Dive SeasonBone Considerations in Young DiversAsthma and Scuba DivingHepatitisDiving with HyperglycemiaShoulder PainDiving After Spinal Back Surgery
August
Hazard Identification & Risk AssessmentCaring For Your People Caring For Your FacilitiesCaring For Your BusinessScuba Air Quality Part 1Scuba Air Quality Part 2Chamber Maintenance Part 1Chamber Maintenance Part 2The Aging Diver Propeller SafetyRelease The PressureDon't Get LostMore Water, Less Bubbles13 Ways to Run Out of Air & How Not To7 Mistakes Divers Make & How To Avoid ThemSafety Is In The AirHow Good Is Your Emergency Plan
2015
January
March