Tabata Protocol
Got 4 minutes? (well, 3:50 to be exact!) You might want to consider using the Tabata Protocol. In 1996, Dr. Izumi Tabata tested Japanese Olympic speed skaters using a short but intense training session. A 10 minute warmup followed by 8, 20 second all-out intervals followed by 10 seconds of inactivity and then a 10 minute cool down.
Initially even these seasoned elite athletes could only last for 6 repetitions before stopping but eventually were able to do all 8, all out. Tabata also had a test group that performed a more standard 60 minute interval of moderate intensity. Both groups worked out 5 days per week for 6 weeks and each were tested for V02Max and anerobic capacity.
The results? Nothing less than staggering!
The athletes in the moderate-intensity exercise trial improved their VO2max by a healthy 9.5%, while their anaerobic capacity did not change at all. Those using the Tabata Protocol – despite exercising only 20 minutes per week, compared to five hours per week for the other group – improved their VO2max by 14% and their anaerobic capacity by a whopping 28%.
So the next time you’re pressed for time, maybe you should consider going “short”!
Read more: Matt Fitzgerald, Total Health Break Throughs
After I just lectured TJ about NOT going short….
The moderate and lazy people both improved but what about the extreme?
There were only 2 groups – one did the short/intense workouts (20 minutes/week) the other did longer/medium intensity workouts (5hrs/week). First group was the one with the 14.5%/28% V02max/anaerobic gains. Colin ponders what if the longer/medium intensity workout group had done a more standard workout week? What would THEIR gains have been. I can only assume that in 1996 long’n'easy was the name of the game. Which as we all know makes you GREAT at going long’n'easy but doesn’t really help with speed. Okay. I’m going to bed now (max HR test today – *yawn*).