SPORTS RESEARCH – TABATA STUDY

RESISTANCE TRAINING COMBINED WITH the RUNNING EFFECTS ON CARDIOVASCULAR

Journal of Sports Medicine Physical Fitness conducted a test in 2008 between a running group, circuit training group and combined(running in between circuit) training group that the combined training group showed significant improvements in both cardiovascular(VO2 max) output and strength levels. For those looking to improve cardiovascular and strength functions as well as break up the monotony of traditional cardio training, this was found to be the most effective and efficient protocols when accompanied by intelligent exercise selection and well designed intervals. Which is why the Tabata Study is of interest.

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TABATA STUDY

In 1996 Dr. Izumi Tabata conducted an experiment on groups of highly trained athletes to investigate the effects of short bursts of high intensity training versus moderate intensity training performed for a longer duration. Athletes were divided into two groups, one performing moderate intensity exercise 5 times a week and the other performing a 4minute high intensity protocol(20sec work, 10sec rest repeated 8 times) 5 times a week for 5 weeks. At the end of the training period Dr. Tabata revealed that although both groups showed slight improvements in aerobic capacity, the group that trained at short high intensity bursts made significant improvements in both aerobic and anaerobic capacity. This work to rest ratio is now referred to as “Tabata” after our Japanese scientist and is carried out with a variety of exercises to remove the monotony from training while providing equal benefits. This study is peer reviewed and has been confirmed by numerous health and fitness professionals since then.

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​The EFFECTS OF ANAEROBIC EXERCISE, and WHY IS IT IMPORTANT?

The explosive component of anaerobic high intensity interval training has been shown to increase muscle mass, coordination, muscular strength and power and decrease body fat. Even without an increase in muscle mass there will still be an increase in muscular strength and power due to a change in neuromuscular activity and the conversion of slow twitch fibers to fast twitch fibers. On top of increasing overall performance and decreasing body fat, training your anaerobic system is also important for reducing strain on your body during hard work. A good training program will incorporate a good balance of aerobic and anaerobic training as both effects are very positive.

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