participants were no longer able to maintain the speed requirements, they were asked to stop after completing just 7 rounds.
Both of the groups did this for 6 weeks, 5 times a week. The group of moderate-intensity participants worked a total of 5 hours, while the high-intensity subjects topped out at just 20 minutes (sounds pretty good, doesn’t it?)
The research concluded that the 4-minute Tabata workout had the same effects on aerobic performance improvement as the 60 minutes of moderate-intensity workout. In addition to that, the Tabata group also experienced a 28 percent improvement in their anaerobic capacity as well. The long-duration group did not get that benefit. Not only is Tabata a much shorter workout, but it offers two benefits in one.
Tabata vs. Interval Training
One of the most frequently asked questions regarding Tabata workouts is, “what’s the difference between Tabata and HIIT (High-Intensity Interval Training)?” The most notable difference comes down to timing.
In a Tabata training session, the work and rest periods are shorter than they are in HIIT. The theory being that the shorter the session, the higher the intensity will be. Remember, in the original research the whole workout was 4 minutes of trying to work at 170 percent.
In HIIT, participants are aiming for only 80–95 percent of maximum heart rate. Meanwhile, the work-to-rest ratios associated with more conventional interval training programs is usually 1 or 2 minutes of work followed by anywhere from 30 seconds, up to 2 minutes of recovery.
5 Big Benefits of Tabata
1. Fat Loss
In order to lose weight, we have always been told that the best way to do that is good ole aerobic exercise. But what if you don’t have leg-warmers, aren’t coordinated enough for a dance class and just flat-out hate the treadmill? The good news is that research is showing that the effect of regular aerobic exercise for weight loss is negligible and that short bouts of high-intensity exercise is a lot more effective for reducing fat. (2)
2. Efficiency
When done properly, Tabata workouts are short and sweet. Perhaps “sweet” isn’t the right word, but I think you understand what I’m trying to say here. When you can get such an effective workout done in just a few minutes, it becomes a lot harder to use “not having time” as an excuse.
3. Reduces Risk of Metabolic Syndrome
Metabolic syndrome is a metabolic disorder that involves not one, but a combination of three or more of the following health issues: abdominal obesity, high blood sugar, high triglyceride levels, high blood pressure or low HDL (“good”) cholesterol. But high-intensity exercise has been shown to be an important factor in improving aerobic capacity and reversing the risk factors for metabolic syndrome. (3)
4. Preserves Muscle
Muscle deterioration is associated with long sessions of steady-state cardio, while Tabata has been shown to increase levels of testosterone, which can actually help preserve muscle. (4) When you are trying to drop a few pounds, it’s the fat you want to lose, not the muscle.
5. Fountain of Youth
Mitochondrial dysfunction has been shown to be an important component of different diseases associated with aging, such as Type 2 diabetes and Alzheimer’s disease. Even though your body’s ability to produce mitochondria declines with age, research shows that intervals of high intensity work can trigger what mitochondrial biogenesis, which is the formation of new mitochondria in your cells. (5)