Enter the Tabata

- skip down to HOW TO if you already Tabata

In 1996, a team of physiology researchers found a pattern of work-and-rest stimulus that causes the body to respond with adaptations which include aerobic capacity, muscular strength and stamina, and neuromuscular efficiency for the associated movements. One of the researchers’ names is Izumi Tabata, and the (two, actually) patterns of work have since been called the Tabata protocols.

The outstanding truth about the Tabata protocol is in the results: the optimal work-rest pattern produces capacities better than any other exercise approach, and it does so in a shockingly small and simple pattern of work-rest intervals.

This work set consists of 6-8 intervals of 20 seconds high-intensity work, 10 seconds rest. Thus, 8 intervals can be completed in 3 minutes and 50 seconds. If it sounds too easy and you’re getting your skepticism dander fluffed up, wait a sec; note the words ‘high intensity’. The secret sauce is in the level of effort. What we’re looking for is 100%. People who are initially skeptical usually drop their resistance after sampling a full dose of Tabata, reeling from the potency.

The most popular tabatas are the simplest ones: squats, push-ups, pull-ups. (View this video of tabata squats performed.)

The difficulty in performing Tabatas is following the timer: work for exactly 20 seconds, rest for exactly 10 seconds, then repeat. Since you’re keeping score (and soon score will be very important to you) you want to be able to get the timing just right. For this reason tools like this Tabata timer have been developed (download and use from your computer or even your mobile phone!).

You already know how I feel about running and speed. You shouldn’t be surprised that Tabata Sprints is one of my most beloved stimuli. But combining the Tabata timing protocol with running can be difficult; so most people resort to Treadmills, which have substantial disadvantages for executing 100% sprints on short stop-and-go intervals. Hence the following how-to guidance.

(If you want to do it on the treadmill, groovy. I’ve heard of people washing their hair in toilets, smuggling hamsters in their own home, and voluntarily refusing to eat meat. Treadmills don’t really surprise me, though they do sorta gross me out. Tell yourself this is all tongue-in-cheek if it makes you like me more.)

How To Tabata Sprint

The method I lay out below will get you past the logistical obstacles to a purist’s Tabata Sprints (outdoor, real sprinting. After you’ve tried it this way, you won’t want to go back to drinking watered-down rice gruel.)

WHAT YOU NEED: a partner with a whistle or very loud voice, who can operate a timer; up to 8 coins, pebbles or bean bags that you can carry in your hands while sprinting; a stretch of up to 150 meters for running, and a way to measure distances (my low-tech method here).

HOW TO

1. Measure out a straight line of running track, probably about 140-150 meters long.
2. Put your partner with the timer and whistle in the middle.
3. Walk to the end or start of your running track, about 70-75 meters from your partner, and place your starting marker. Start from that point.

Your partner signals go; and stop, at 20 seconds — he needs to be loud enough that you hear him during your sprint. You sprint, and when you hear the stop signal, instantly drop one marker. Wait your 10 second rest, and begin from your dropped marker, running back towards your starting position marker. Again, at 20 seconds, drop your next marker. Again, after 10 seconds rest, begin from that marker running back in the opposite direction. Repeat until 6-8 sprints are completed.

TALLY TIME
When you finish, cool down by pacing back and forth between your markers, measuring the distance of each sprint by going from longest to shorter to shortest distances. These are your scores. They might look something like this:
140m - 128m - 112m - 105m - 106m - 104m

THE END.

NOT ALL GET-FIT-QUICK METHODS WORK EQUALLY WELL.