Torch more Calories in 4 minutes? The Tabata Protocol.

I’m sure that you have heard me say this before, and I will say it again… High intensity interval cardio burns more calories than long (“in the fat burning zone”) cardio. When doing long steady cardio, yes you burn calories, but as soon as you stop, your body will recover quickly and your calorie burning efforts have come to an end. You don’t take advantage of EPOC (excess post-exercise oxygen consumption) with steady cardio. If you are looking to take your fitness routine to the next level, its time to start interval training.

Now traditional interval cardio is typically a ratio of 1:3, meaning you would rest 3 times as long as your interval. (Example: Sprint for 30 seconds, and then rest for 1 minute 30 seconds) Now this is fine, and I would rather have a client or myself
apply this principle to a workout, than an hour of steady cardio…

But what is even more efficient than traditional interval training? The Tabata Protocol. This was discovered years ago by Dr. Izumi Tabata along with a team of researchers from the National Institute of Fitness and Sports in Tokyo. With the Tabata Protocol, the ratio is 2:1, meaning your rest periods are only half of your interval. You would do 8 intervals (20 seconds each) with 10 seconds rest in between, resulting in a 4 minute session. Yes this sounds easy, but don’t be fooled. Running Tabata intervals can even bring the most advanced athlete to their knees. The 2:1 ratio, 4 minute session, will call on your body to
use all means nessesscary to replenish ATP, both anaerobic and aerobic. These are great for doing in the morning, to jump start your metabolism and help you burn more calories all day long.

So what do I do for 20 seconds?

There are a variety of things your can do. You can even switch it up during the 8 interval session. I prefer to combine different exercises to work more muscles, and to prevent pattern overload. For example, I might do 20 seconds of burpees,
rest for 10 seconds, and then 20 seconds of mountain climbers. What ever you do, make sure its something that challenges your cardiovascular system. I prefer compound movements (involving more than one set of muscles), not an isometric
movement like, bi-cep curls, or crunches. So burpees, jumping jacks, squats to overhead press, sprints, and kettle bells are all fair game.

How do I keep track of 20 second and 10 second intervals?
If you don’t have someone on hand like a workout partner or personal trainer with a timer, you can buy yourself a timer that you can set with customized intervals and rest times. They also have apps for your phone. I bought the “interval timer” app for my iPhone which works pretty good, and only cost a buck. Don’t try to use a regular clock or watch. You will find it nearly impossible to watch the seconds on the clock and complete a 20 second High intensity interval at the same time. You want to concentrate on form, and the intensity of the excersise, not worry about clock time.

Now before you jump up and go sprinting down the street, there are some things to keep in mind..

You want to make sure you warm up and stretch first. Also remember to stretch and foam roll after. This type of training should not be used if you are new to physical exercise or de-conditioned. The Tabata protocol is reserved for those with a moderate to advanced level of fitness. Consult with your doctor before starting this type of training. You should also invest in a heart rate monitor, as your heart rate will soar quickly with these type of intervals. Find your max heart rate by subtracting your age from 220, then multiply that number by (.9)