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TOP cover aUtUmn 2012 27

WhAt Are high intenSity intervAl trAining metabolism boosting effects of high intensity intervals.
And tAbAtA? The results were obtained through research that Izumi Tabata
High Intensity Interval Training is basically just what it says carried out on two separate test groups. Group one used the more
on the tin... it is a type of cardiovascular, physical training traditional moderate intensity interval training and the other used
that involves a series or set number of high-intensity exercises high intensity interval training (Tabata). Both groups trained five
interspersed with periods of rest. The high-intensity periods are days a week for six weeks with group one training at moderate
typically at or close to your maximum effort, while the recovery intensity (70%) for an hour per session. Group two using the
periods may involve either complete rest or activity of lower Tabata style higher intensity (170%) for just four minutes per
intensity. It can be performed with virtually any form of cardio session (in the manner described below).
exercise or combined with weights to provide both a cardio and The results were not as you would expect for such a difference
strength based workout. in time spent training. Group one total time spent training was
It is prominent in many professional sports training programs. 30 hours compared to group two which was only 2 hours!
It is a technique particularly employed by runners and cyclists but The results showed that the athletes in group one had
athletes from numerous backgrounds have been known to use this significantly increased there cardiovascular efficiency (Vo2 max)
type of training to great effect, including many prominent mixed by about 10% but there was no measurable change in their
martial artists. muscle strength at the conclusion of the six week trial.
Tabata is a fairly new form of The athletes in group two however showed an even greater
HIIT and is named after its increase in their Vo2 max of about 15% – a third more than the
Japanese founder Izumi other group, but more significantly increased muscle strength
Tabata. It is a basic, easy to by 28%!
The results clearly speak for themselves but, in summary, the
group that performed significantly less time training (albeit at a
much higher intensity) improved both their aerobic and anaerobic
capacity significantly more than the group performing a more
traditional form of cardio training.

follow, gimmick free workout program based on the hOW tO PerFOrm tAbAtA
High Intensity Interval Training. However unlike the Tabata can be performed in many different ways, on its own or
traditional form of HIIT, it is much more intense and in combination with your current (traditional) cardio exercise
provides greater ‘all-round’ cardio and strength program, with or without weights. However at the very core of
benefits. Best of all it has been proven to work this training is just four minutes of high intensity, hard work. In
more effectively and reduced the time to order to keep things simple I will use an example based on basic
perform physical exercise to as little as just sprint training.
four minutes! If you are performing this in addition to your current training
you can move straight into the ‘intervals’ provided you are fully
beneFitS OF high intenSity warmed up. However if you are using this on its own I suggest
intervAl trAining (tAbAtA) firstly warming-up with several minutes cardio – do four minutes,
Interval training is a favourite of low intensity warm up work to begin, jogging or something
professional coaches because of its similar – then start the four minutes in the following intervals:
effectiveness in cardiovascular strengthening 1. Sprint ‘flat out’ for 20 seconds – followed by 10 seconds
and also its ability to make more well-rounded rest (complete stop or slow walk) again
runners and cyclists, as this is who it was initially 2. Sprint ‘flat out’ for 20 seconds – followed by 10 seconds
developed for. However, the changes that Tabata made to rest
high intensity training now also make it applicable to all exercisers 3. Repeat this for a total of eight times. This, if you haven’t
as it helps improve your aerobic capacity to exercise longer and worked it out already, will equal just four minutes! It
faster at varying intensities whilst also building strength. really is that straight forward. Obviously you can use a
Tabata interval training is an effective means of enhancing stop watch or clock to time the intervals or if you have a
your ‘lactate threshold’ – basically how well you cope with lactic smartphone there are some great little ‘Tabata timer’ apps
acid build up in your muscles – especially in fast paced running… available to download.
foot chase anyone? I would then advise a cool down of low intensity cardio for
Also, as an added benefit, this method of training may be another four minutes and that’s it – job done – including the
more effective at inducing fat loss than simply training at a warm-up and cool-down this whole routine takes just 12 minutes
moderate intensity level for the same duration. This is due to the on its own. Do this two to three times per week (more depending