There are no quick fixes in life…
Or so we’ve been told. Life is a struggle and weight-loss is painful, right?
Well, waiting in line to get a new passport will probably always be painful but your workout doesn’t have to be. In fact it can be fast, enjoyable, and extremely beneficial.
Welcome to the Tabata Protocol.
The Tabata Protocol, which was developed and named after Izumi Tabata Ph.D. is an intense 14-minute workout that “consists of six to seven 20-second full-speed sprints interspersed with rest periods of 10 seconds.”
Traditionally, it was thought that the ideal work-to-rest ratio should be 1:3 but with the Tabata Protocol the ratio is 2:1. That’s quite a change. But the results have been incredible.
I love this kind of research. It pushes humanity’s growth and challenges our concepts of health. Instead of just taking everything we hear as the truth, we need to constantly be looking for better ways of doing things.
If you’re interested in trying out the Tabata Protocol, give the following article a read.
Tried this method? Then drop us a comment and tell us what you think. Did it work for you?
The secret of Tabata: this 14-minute workout may be the best you’ve ever had!
by Alex Koch
Few things in life live up to their hype (wrinkle-free pants and for instance). But the Tabata Protocol–which sounds like it could be a tantric sex act or a secret martial art–deserves its reputation. It’s a simple cardiovascular-training routine that’s been proven to improve performance and fitness in a very short time–14 minutes to be exact, including a five-minute warm-up and a five-minute cool-down. Sound too good to be true? It’s not, and if you give it a go, you’ll quickly find out why.
The Tabata Protocol–named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya–is an interval routine developed by the head coach of the Japanese speed-skating team. (It’s called a protocol because Tabata and his team took the speed-skating coach’s workout and studied it to quantify just how effective it really was.) The workout consists of six to seven 20-second full-speed sprints interspersed with rest periods of 10 seconds.
In Tabata’s study, the researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body’s ability to consume oxygen–the more oxygen you can take in, the longer and harder you’ll be able to run) by 14%. What’s more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you’re able to sprint at full effort) by 28%. So the Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters–hard to accomplish. Consider: A study of traditional aerobic training–running at 70% of aerobic capacity for 60 minutes–for the same number of weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.
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the tabata protocol can also be applied using our own bodyweight, such as push up for 20 seconds rest 10 seconds then do bodyweight squat for 20 seconds. Alternate the two exericses for four minutes. After the four minutes are up and you have some energy left maybe you can do some abs circuit exercises, plank, side plank, ball roll out etc.
For those who like to train at home just google turbulance training or fit and busy dad, you may find some interesting thing about exercise and nutrition.