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Tabata protocol
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Tabata protocol - October 11, 2005 5:53:00 PM
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Randy Dixon
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When I've been short on time I've used this to maintain my fitness. For those unfamiliar with it is interval training with 20 sec. on/10 off for 10 reps at maximum voluntary effort.
http://www.findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850
It got me to thinking about something I have thought about many times before. Should rehab professionals concentrate more on anaerobic conditioning for their patients, even older ones? I would say yes. My reasoning is that this is what is needed when "emergencies" happen, having to climb a couple of flights of stairs, running to catch a bus, whatever that challenges patients the most isn't usually a matter of aerobic fitness but anaerobic fitness and power. Yet I seldom see this trained in a non-sports oriented rehab setting.
The obvious reason is liability, but I'm not sure that is a good reason.
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Re: Tabata protocol - October 12, 2005 8:33:00 AM
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Jon Newman
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Joined: April 24, 2004
From: Amherst, WI
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Hi Randy,
That link didn't work (when I last tried).
I think anaerobic training is largely ignored by most non-sporting populations. But like yourself, I think there is a place for this type of training. What sorts of conditions do you envision benefiting from this type of training? What do you suppose the optimal timing of introducing this type of training would be?
jon
_____________________________
[URL=http://www.sonymusic.com/clips/selection/30/064887/064887_03_03_30.wav]Evidence[/URL]
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Re: Tabata protocol - October 12, 2005 10:25:00 AM
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Jon Newman
Posts: 1697
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From: Amherst, WI
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[URL=http://www.cbass.com/Tabata_GXP.htm]This discussion[/URL] seemed to inform the topic a bit.
jon
_____________________________
[URL=http://www.sonymusic.com/clips/selection/30/064887/064887_03_03_30.wav]Evidence[/URL]
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Re: Tabata protocol - October 12, 2005 2:21:00 PM
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jma
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From: NY
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Here is the article in question below:
"The secret of Tabata: this 14-minute workout may be the best you've ever had!
Men's Fitness, May, 2004 by Alex Koch
Save a personal copy of this article and quickly find it again with Furl.net. It's free! Save it.
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.
The key to the Tabata Protocol's effectiveness appears to be the short rest intervals between sprints. Conventional interval-training guidelines suggest keeping a 1:3 work-rest ratio. That is, your rest periods should last three times as long as the duration of your sprints. But the Tabata Protocol's work-rest ratio is 2:1, which means your rest periods are only half as long as the time you're working. And according to another Tabata study, that formula isn't just more effective than traditional aerobic training, it's also more effective than typical interval training. In that other study, Tabata and his colleagues compared their original protocol to a second configuration of intervals that consisted of 30-second sprints interspersed with two-minute rest periods. Despite the fact that this required subjects to sprint for more time at a higher intensity, the original Tabata Protocol still proved more effective at boosting both aerobic and anaerobic capacity.
QUICK RESULTS
On paper, the Tabata Protocol offers a quick way to get fit in just four minutes of high-intensity work per session. But don't be misled: This regimen is grueling. It was originally developed for Olympic-caliber athletes, and Dr. Tabata reported that they were wiped out by the routine. It's worth mentioning that when testing the protocol--described as 6-7 sets--most of the subjects were exhausted after the sixth set of sprints and couldn't complete the seventh. So this style of training isn't for a beginner and should only be considered by someone who has a solid fitness base. That includes most Men's Fitness readers, but if you're just starting to work out or you're out of shape, start easy, rest three to four times as long as your sprint duration, and see "Assess Your Risk" on page 143.
TAKE THE TABATA TEST
If you think you've got what it takes, here's the drill. First, do a five-minute warm-up by running, cycling, or jumping rope for five minutes at about 40% of your full effort. For the intervals, work on a track, treadmill, stationary bike, elliptical trainer, or a heavy gym bag, and alternate 20 seconds of activity at full effort with 10-second rest periods. Each sprint-rest combo counts as one interval. After the intense section, do a five-minute cool-down in the same way you warmed up. Try to do four intervals at first, then gradually work your way up to six. Repeat the workout three to four days a week.
Assess Your Risk
Get a physical exam before trying this workout if you re over 40 or have two or more of the following risk factors: a family history of heart disease, you re a smoker, you re sedentary, you re overweight, or you have high cholesterol or high blood pressure.
Alex Koch, Ph.D., is an assistant professor of exercise science at Truman State University in Kirksville, Missouri."
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Re: Tabata protocol - December 22, 2005 2:30:00 PM
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freetomove
Posts: 46
Joined: October 17, 2003
From: Nova Scotia, Canada
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Hi Randy,
Absolutely important and the only type of exercise worth doing. Check out [URL=http://www.ultimate-exercise.com]www.ultimate-exercise.com[/URL] and [URL=http://www.rationalexercise.com]www.rationalexercise.com[/URL] to get the most sensible exercise advice you'll ever receive - and highly relevant for treating the conditions we will be treating in the years ahead - most related to sarcopenia.
Check out medxonline.com as well with links to some great published material. FOr business solutions in PT, check out [URL=http://www.superslowzone.com.]www.superslowzone.com.[/URL]
Nick
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Re: Tabata protocol - December 23, 2005 3:49:00 AM
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Yogi
Posts: 403
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From: San Antonio, Tx., USA
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Nick, we agree on something, Randy, I too think that strenghtening is largely either ignored or not optimized in rehab and therapy.
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