Lesson 5: Tabata Training

LESSON 5
TABATA TRAINING
Learning Outcomes
At the end of this lesson, the students can:

 enumerate the different types of exercises;
 participate actively in a total body home workout
exercises in a regular basis through a virtual
application; and
 promote an active lifestyle and precautions to family
members and friends by encouraging them to join in
the suggested activities.
Introduction
There are countless workout styles you've
probably heard about over the years, and all of
them are meant to help you reach your fitness
goals. You may want to increase strength, lose
weight, improve flexibility or build muscle.
Whatever your goals are, most exercises
programs can help you reach them, as long as
you stick to the plan. If you're looking for a new
program to add to your routine, you may want to
try Tabata.
Activity
Let’s Watch this Video
https://www.youtube.com/watch?v=XIeCMhNWFQQ
ACQUISITION OF NEW
KNOWLEDGE
Tabata training was discovered by
Japanese scientist Dr. Izumi Tabata and a
team of researchers from the National
Institute of Fitness and Sports in Tokyo.
Dr. Izumi Tabata and his team conducted
research on two groups of athletes. The first
group trained at a moderate intensity level
while the second group trained at a high-
intensity level. The moderate intensity group
worked out five days a week for a total of six
weeks; each workout lasted one hour. The
high-intensity group worked out four days a
week for six weeks; each workout lasted four
minutes and 20 seconds (with 10 seconds of
rest in between each set).
The results; Group 1 had increased their
aerobic system (cardiovascular), but showed
little or no results for their anaerobic system
(muscle). Group 2 showed much more increase
in their aerobic system than Group 1, and
increased their anaerobic system by 28 percent.
In conclusion, high-intensity interval training has

more impact on both the aerobic and anaerobic
systems.
Tabata Training and How It Works
If you've gotten into interval training, you may
have heard of something called Tabata training,
also known as the Tabata Protocol. This
workout is a form of
high intensity interval training (HIIT) designed
to get your heart rate up in that very hard
anaerobic zone for short periods of time.
https://www.verywellfit.com/tabata-training-definition-1230982
By doing this, you train all of your energy
systems, something that regular cardio workouts
usually don't do. Not only does that make you
more fit, it helps you burn more calories both
during and after your workouts.
How Tabata Targets Energy Systems
The other interesting finding was that the Tabata
Protocol improved two of the body's main energy
systems. It targets the anaerobic energy
system, which is responsible for short, high
intensity exercise such as sprints. It also targets
the aerobic energy system, used for
endurance exercise such as long, slow running.
The Anaerobic System provides the body with explosive short

term energy without the need for oxygen.
In traditional interval training,
moderate intensity and steady state cardio both
target the aerobic system, but, unless you work
way out of your comfort zone, they don't always
improve the anaerobic system.
Precautions
Because the intensity intervals require an all-out

effort (level 9-10 on this
perceived exertion scale), and because the short
recovery periods add up to a major oxygen debt,
a 4-minute workout may feel like the longest 4
minutes of your life.
Tabata training is very advanced and best
suited to experienced exercisers. Beginners
should start with lighter interval training and
gradually work their way up to this level of
intensity. Try 20 seconds on/10 seconds off
with easier exercises such as walking or low
impact moves like marching in place, step
touches, or knee lifts.
Tabata Workout Tips
While the original study involved a stationary

bike, you can do the Tabata Protocol with almost
any activity or cardio machine. For example, in
this Tabata cardio workout, there are a variety of
bodyweight exercises that, if done at full
intensity, will get your heart rate soaring.
•Warm up: Make sure you are thoroughly warmed up
(for at least 10 minutes) before trying this type of
workout.
•Start slow: If you're new to this type of training, start
with 5 to 6 cycles of each exercise and increase rest to
20 to 30 seconds. As you get a feel for the workout and
build stamina, gradually shorten the rest periods and
increase the number of cycles to add more intensity.
•Rest between sets: If you do more than one Tabata set

(as many workouts call for), rest for at least 60 seconds
between sets.
•Monitor your intensity frequently: Intensity
accumulates as you go through each cycle, peaking as
you reach the end of the workout when muscles are
fatigued and form gets disordered (making you more
vulnerable to injury).
•Take rest days: Do this workout no more than 1 to 2
times a week, with rest in between to avoid overtraining
and injury.
•Use an app: Tabata timing apps such as Tabata Pro,
available for both iPhone and Android, help you keep
track of your Tabatas.
Tabata Frequency and Recovery
Tabata training is a great way to spice up your

workouts, burn more calories, and get more out of
your exercise time. Because the intervals are so
short, you really feel them, but the workout flies by.
Try adding Tabata training once a week to see how
your body responds.
If you feel like you're getting too breathless,
extend your recovery times or take extra breaks.
Listen to your body when doing any type of
high intensity exercise. If you feel any pain or
discomfort, take a break, try different exercises,
or back off for the day. High intensity interval
training is very taxing on the body, so it's easy to
overdo if you're not careful.
https://www.verywellfit.com/tabata-training-definition-1230982
Tabata vs. HIIT
HIIT covers all types of interval training that involve a
period of work followed by a period of rest. The work
period can be a set time or number of repetitions.
During the active phase, you exert yourself as hard as
you can, even to the point of fatigue.

The times can vary, but usually, each
interval lasts 2 to 3 minutes and the entire
workout lasts 20 to 40 minutes. HIIT
workouts can use bodyweight exercises, a
stationary bike, or a treadmill. You can use
equipment such as a kettlebell, a jump rope,
or dumbbells.
Developed by Dr. Izumi Tabata in 1996,
Tabata is a type of HIIT that’s more
specific in its interval timing and has
shorter recovery periods. Generally, you
do Tabata at a higher intensity than a
traditional HIIT workout.

Each Tabata round lasts 4 minutes and
involves eight intervals of 20 seconds of
intense exercise followed by 10 seconds of
rest. Usually, you do a Tabata workout for 20
minutes, but you can opt to do one or a few
exercises for a shorter session.

The Tabata Program
Each exercise in a given Tabata workout lasts
only four minutes, but it's likely to be one of the
longest four minutes you've ever endured. The
structure of the program is as follows:
 Work out hard for 20 seconds
 Rest for 10 seconds
 Complete 8 rounds
You push yourself as hard as you can for
20 seconds and rest for 10 seconds. This
is one set. You'll complete eight sets of
each exercise.
You can do pretty much any exercise you

wish. You can do squats, push-ups,
burpees or any other exercise that works
your large muscle groups.
An example of a Tabata workout looks like this:
Push-ups (4 minutes)
Bodyweight Squats (4 minutes)
Burpees (4 minutes)
Mountain Climbers (4 minutes)
Start with push-ups. Perform them for 20 seconds at a
high-intensity. Rest for 10 seconds, and then go back
to doing push-ups for 20 seconds. Once you complete
eight sets of push-ups, rest for one minute.
Next, move on to squats and repeat the sequence of

20 seconds on, 10 seconds off. Once you finish eight
sets of squats, rest for one minute, and then do
burpees. After burpees, finish the workout with
mountain climbers.
Tabata is great to get a quick workout in if you're short

on time, you need to switch up your routine, or you
want improve endurance and speed. Incorporate this
type of workout into your fitness routine and produce
results.
Sample workouts
Below are a few sample workouts. Always start

with a warmup and finish with a cool down.
Lengthen the recovery time if you become too
exhausted, and make sure you stay hydrated. If
you’re a beginner, start with a few of the exercises
before building up to the full routine.
Traditional HIIT workout
Repeat this circuit four times. Rest for 1

minute between each round.
A sample HIIT workout can include:

 squat thrusts (45 seconds)
 mountain climbers (45 reps)
 Russian twists (20 each side)
 jumping jacks (60 reps)
 high knees (30 each side)
Traditional Tabata workout
For each exercise, do eight rounds of 20

seconds of exercise followed by 10
seconds of rest.
A sample Tabata workout can include:

 burpees
 squats
 mountain climbers
 pushups
 crunches
 reverse lunges
Assessment:
Create a video performing the TABATA Work Out.

(Two Exercises 20 Seconds in
4 sets with 10 seconds rest in between sets)
Sample
https://www.youtube.com/watch?v=cZnsLVArIt8
Exercise Seconds Sets Rest Interval

Jumping Jacks 20 Sec. 10 seconds
4 Slow Walk in place
Flutter kick 20 Sec. 10 seconds
Squats 4 Slow Walk in place

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How does Tabata training work?

LESSON 5

At the end of this lesson, the students can:

Let’s Watch this Video

In conclusion, high-intensity interval training has

The Anaerobic System provides the body with explosive short

Because the intensity intervals require an all-out

While the original study involved a stationary

•Rest between sets: If you do more than one Tabata set

Tabata training is a great way to spice up your

period of work followed by a period of rest. The work

period can be a set time or number of repetitions.

During the active phase, you exert yourself as hard as

you can, even to the point of fatigue.

interval lasts 2 to 3 minutes and the entire

workout lasts 20 to 40 minutes. HIIT

workouts can use bodyweight exercises, a

stationary bike, or a treadmill. You can use

equipment such as a kettlebell, a jump rope,

Tabata is a type of HIIT that’s more

specific in its interval timing and has

shorter recovery periods. Generally, you

do Tabata at a higher intensity than a

traditional HIIT workout.

involves eight intervals of 20 seconds of

intense exercise followed by 10 seconds of

rest. Usually, you do a Tabata workout for 20

minutes, but you can opt to do one or a few

exercises for a shorter session.

You can do pretty much any exercise you

Next, move on to squats and repeat the sequence of

Tabata is great to get a quick workout in if you're short

Below are a few sample workouts. Always start

Repeat this circuit four times. Rest for 1

A sample HIIT workout can include:

For each exercise, do eight rounds of 20

A sample Tabata workout can include:

Create a video performing the TABATA Work Out.

Exercise Seconds Sets Rest Interval

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