1. WARM UP WELL—at least 10 minutes: five minutes of low-moderate intensity cardio and five minutes of whole-body mobilisation. Make sure you practise the moves you’ll be using in the Tabata protocol. 2. DON’T HOLD BACK—in the published research subjects reached an intensity of 170% VO2max. Work below this and you won’t replicate the protocol’s original purpose. 3. CHOOSE A MAXIMUM OF TWO EXERCISES, ideally ones that engage the whole body (rowing or cycling, heavy bag work, body weight jump variations, compound lifts) because these will recruit enough muscle mass to raise VO2. Too many exercises will dilute the workload and won’t recruit enough muscle mass to raise VO2. 4. COOL DOWN PROPERLY to minimise blood pooling and help clear metabolic waste. Your legs will feel very heavy if you’ve performed Tabata properly.
But remember, it’s only four minutes, so exert maximal effort, whatever that means to you (it’s all relative). The final word goes to Professor Tabata: “If you do Tabata just twice a week, you will soon see improvement in your appearance and fitness levels. I wouldn’t recommend doing the routines more than four times a week, and not on consecutive days, as it is extremely tough on your body and it will need time to recover.” M&F REFERENCES Tabata I, Nishimura K, Kouzaki M, et al. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc 28 (10): 1327–30. doi:10.1097/00005768199610000-00018. PMID 8897392. Tabata I, Irisawa K, Kouzaki M, Nishimura K, Ogita F, Miyachi M (March 1997). Metabolic profile of high intensity intermittent exercises. Medicine and Science in Sports and Exercise 29 (3): 390–5. PMID 9139179. (Terada et al http://www.ncbi.nlm.nih.gov/ pubmed/11356760.
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