High intensity exercise which stimulates epinephrine (also know as Adrenalin) could be the key to fat loss.

Tabata and similar styles of training claim to simultaneously improve V02Max, increase anaerobic capacity and decrease body fat at the same time, so what is Tabata training and how does it work?

I was first introduced to Tabata style training years before Mr. Tabata research hit the mainstream fitness industry. Working as a conditioning coach in amateur boxing I noticed many of the coach would structure their conditioning with bouts of 20-40 second efforts interspersed with 10-15 second rest for 2-4 minutes (time of a round in boxing). The logic behind this conditioning was generally in a boxing bout the two boxers would exchange punches or apply pressure for 10-20 seconds then there would be a clinch or a break from the exchange. There was not a lot of science behind the training just matching the sports energy system requirements with training and conditioning.

Recently this type of energy system training has become very popular in the Fitness Industry for people who want to improve fitness and achieve weight lose.

Tabata Workout System

The Tabata workout is a high-intensity training regimen that produces remarkable results. A Tabata workout is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

In 2008 there was an Australian study by Dr Steve Boucher from University of NSW, the Australian study was 8 seconds of sprinting on a bike followed by 12 seconds of light exercise for 12 seconds. The results were similar to the Japanese study with increases in maximum oxygen uptake and significant reduction in body fat levels.

The results speak for themselves, so why does this style of training work?

A lesson in basic exercise physiology tells us this; when the body produces large amount of lactate the Endocrine responds by excreting hormones such as Growth Hormone, Testosterone and Insulin-like Growth Factor 1 (IGF 1). The Epinephrine (adrenalin) response produces a release of Catecholamine’s, which stimulate fat metabolism.

So in layman’s turns by exercising at high intensity producing high levels of lactate the body responds by releasing hormones for growth, recovery, metabolic stimulation and fat metabolism. If you look at the bodies of sprinter who train at high intensity, they generally have low body fat levels and large amounts of muscles mass due to this type of training and the hormonal response it stimulates.

Tabata Sample Workouts

Exercises

• Jump Rope (High Knee jump rope style, sprint in place)
• Pushups
• Squats
• Shuttle runs

This workout will consist of 4 separate Tabata Intervals, each consisting of 4 minutes. The total workout will last 16 minutes of work. You complete 8 x 20 second efforts 10-second rest (4 minutes) then rest for 2-4 minutes. Move onto the next exercise and so on to all is completes
Another great Tabata workout can be performed on the heavy bag. Punch non-stop for 20-second intervals, followed by 10 seconds of rest. You will be surprised at the difficulty of this 4-minute heavy bag session.

There are many way to vary Tabata sessions, traditionally it has been done by performing 4 minutes (8 x 20 seconds efforts) of the same exercise (as above).

There are many variations that can be applied by using the Tabata principle.

Pairing Exercise Tabata Variation

By pairing up 2 exercises we can provide variety so we are not fatiguing the one muscle group. For example we could pair the medicine ball throw down with a lateral jump or lunge

Medicine Ball throw 20 sec / 10 second rest – then transition to next exercise

Lateral Jump over hurdle or cone or lunge 20 sec / 10 second rest, return to the first exercise.

In this example you would complete 4 efforts on exercise moving between the two.

Triple Exercise Tabata Variation

Combining three exercises, which we can easily transition to in another way to use the Tabata variation.

For example we can group a deadlift, push-up and squat press together.

Deadlift 20 sec / 10 second rest – then transition to next exercise

Push-up 20 sec / 10 second rest – then transition to next exercise

Squat press 20 sec / 10 second rest, return to the first exercise.

The Tabata system shows, that adequate high-intensity interval training may improve both anaerobic and aerobic energy supplying systems significantly and stimulating the endocrine system to elicit results. I am not suggesting you do all your training in this style but if you haven’t tried a Tabata workout you may be missing out on some much needed intensity, give it a go as part of your overall training program and enjoy!