Tabata Protocol in HIIT Classes Workouts Brings Results
Tabata protocols are worked into our HIIT-Kick classes. This protocol is often added to classes, as well as additional HIIT protocols. Those other protocols such as 40-30-20, 2-min rounds 40-40/30-30/20-20, are included in our HIIT-Kick classes.
What is Tabata?
The Tabata protocol was developed by Izumi Tabata, when he was researching timings, with others on his team. They were looking to optimize movements for athletes. His protocol was based on this timing: 20 seconds of a high intensity singular movement, with a 10-second rest, repeated 8 times total. Total time for one ‘true tabata’ came in at 4 minutes.
Is this Tabata protocol set in stone?
The answer to whether or not this is the only way to do this is a resounding ‘no!’ Often instructors will create ‘mixed tabatas’ which means that there are two different exercises utilized, instead of just the one ‘max’ interval. Some Instructors choose to do the first execise for the first two rounds, then the second exercise for the second two rounds, then repeat all.
Also acceptable is to do the left side of a particular exercise, for two rounds, then do the other side. Many instructors find that mixing things up keeps their participants engaged, and provides more options for those who are just starting out with exercise.
Anyone who feels capable can do this
These workouts are progressive, so they are doable for almost everyone. Modifications, such as those we do here at Minorsan, are totally acceptable, as this allows more people to take advantage of this type of movement.
A full HIIT class usually incorporates one, two, or even three ‘tabatas.’ They can be interspersed with other HIIT. (high intensity interval training) protocols e.g. 40-30-20. Different protocols, such as the 40-30-20, create physiological changes in the body which all help to increase oxygen consumption, cardio fitness, and the EPOC response (exercise post oxygen consumption).
Several protocols came out of the research Izumi Tabata conducted. Since that time (1996),
For your specific questions, call us at 831-600-5858, or contact us here. Currently timed workouts are held in our HIIT-Kick classes.
Sincerely,
Clara & The Crew of Team MINORSAN