It’s a probable presupposition that we have all been in a state of insufficient oxygen induced by action. The searing sensation in the lungs while heaving heavily the chest pumps hard to catch up to demand. Cognition becomes myopic as focus shifts away from activity and spotlights aerobic metabolism deficit in fuel. It is here that performance declines; this is the state of being “gassed”.
For those of us being held back by “breath”, understanding the benefit of weaponized cardio during competition or simply having extra gears to shift into during intermittent inclines found in back country trails can be a strategic advantage to increased performance. The ability for the body to break down fuel in times when oxygen intake is not keeping up with demand and lactate is building up, is critical to many segments of performance. The below protocol is one of the more researched and efficient ways of training the anaerobic metabolism (working in absence of O2); while interestingly also building adaptation in the aerobic system of metabolism.
TABATA
The Tabata Protocol is known as one of the most effective and efficient methods for training cardio. In efforts of optimizing ratios of exertion and rest in correspondence to reps and days per week, Izumi Tabata discovered this legendary protocol for optimal adaptions to our high intensity energetic system. The key premise is that exercise intensity is critical for improving maximal aerobic power. Below bullets provide a framework of concepts, following with the actual protocol specs. Article notes also include a link to a mobile phone app that is immensely helpful when training this modality.
- VO2: Maximal oxygen uptake can be compared to the size of your engine: how quickly you can take in oxygen, transfer to blood, get into muscles, and then utilized by muscles in metabolic processes fueling movement. It is a rate: how much oxygen per unit of time. As exercise intensity increases, consumption of oxygen is directly correlated. Although, there is a conditioned plateau that occurs in oxygen consumption independent of increased exertion and oxygen need. Defined as the limits of the aerobic system. There conditioned / genetic plateau is the target for adaptation.
- VO2 max is independent of motivation, previous meal, recovery status from prior exertion.
- MAOD: Maximal Amount of Oxygen Deficit. When this build up too high, performance declines.
- Tabata is intermittent: exercisers completely stop and rest during allotted periods. Opposed to interval type training where the exerciser works at low intensity between rounds.
- HIIT: High Intensity Training defined as ‘near maximal / submaximal’ >80%.
- SIT: Sprint Interval Training defined as ‘all out’ supramaximal.
EVIDENCE
Two Training methods used by Kouichi Irisawa were compared in laboratory at the National Institute of Fitness and Sport.
IE1: 170% VO2 Max 7-8 bouts of 20-s exercise with 10-s rest between sets.
IE2 200% VO2 Max, 3-4 bouts of 30-s exercise with 2-min rest between sets.
IE1 (Tabata Protocol) was superior in stimulating both aerobic and anaerobic systems maximally. IE2 only provided results in the anaerobic system.
Edward Fox no difference in VO2 max training 4 days a week Vs. 2 days a week. 3 days a week is recommended with conventional moderate intensity work
THE TABATA PROTOCOL
Purpose: Stimulate adaptation to anaerobic & aerobic energetic systems
Rep_Rest_Set: 20 seconds_10 sec Res _8 sets
Tempo: Near maximal / sub maximal >80%
Periodization: 2 times weekly
Workout: can be used with running, biking, body weight movements (burpees), or weights (cleans). Very versatile.
Tabata, Izumi, (2019). Tabata Training: One of the Most Energetically Effective High-Intensity Intermittent Training Methods. Physiol Sci 69, 559–572 (2019). https://doi.org/10.1007/s12576-019-00676-7
Tabata Mobile App:
