Sunday, August 2, 2009
Tabata Protocol. The Real Efficient Fat Burning Workout
The Tabata Protocol was developed by a Japanese speed skating coach and later refined by Dr. Izumi Tabata Ph.D. for whom it is named. It is a super efficient high intensity, short duration workout program designed to develop peak aerobic and anaerobic conditioning. The total workout length is about 14 minutes consisting of a five minute warm up, four minutes of high intensity interval training and a five minute cool down period. The Tabata Protocol can and probably will be one of the most effective aerobic and fat burning weight loss workout programs you will ever do. As always, you should consult with a qualified medical practitioner prior to starting an exercise program and if you have any underlying medical conditions. If you are a beginner or semi-regular gym goer, then you will want to start with a modified protocol to do only 2 or 3 intervals and build up your intensity and intervals as your conditioning improves to the 6-8 intervals of 20 seconds of high intensity followed by 10 seconds of rest. The Tabata Protocol will challenge you like no other workout but you will be surprised and pleased with the benefits & results and this is a workout program that anybody can fit into their schedule because it only takes about 15 minutes. My suggestion to you would be to incorporate a variety of exercises into the interval routine to include all major muscle groups. That way you will engage in a total body conditioning & toning program while doing a routine that will burn fat and improve your cardiovascular conditioning.
To learn more about the Tabata Protocol, see this link
How To Do The Tabata Workout
There are also plenty of videos out there to give you some ideas on workout variety. Remember though, that you want to try and incorporate multiple muscle groups by doing a circuit of different exercises. If you use it for improving running, bicycling, swimming or other athletic pursuit, then you will want to use the Tabata interval protocol during these sport specific conditioning workouts as well and the parameters can be slightly modified such as 30 seconds of all out sprinting followed by 30 seconds at slow speed. Good luck and keep fit.
Additional Reference: Source
Abstract of The Research Study: Source