Honestly, I don’t know anymore what “Tabata” means. It is definitely not the IE1 protocol used in the 1996 study published by Izumi Tabata and colleagues1. The IE1 protocol involved four minutes of exercise consisting of eight cycles of 20 seconds of all-out intense cycling (at 170% of VO2max) and 10 seconds of rest. What is often coined as “Tabata training” (Perhaps, by Dr. Tabata himself? I have found no evidence of this.) is, essentially, high-intensity interval training (HIIT)—or, more accurately, high-intensity interval resistance training (HIIRT).
There is absolutely no way that the 4-minute workouts, labeled as “Tabata”, are equivalent to the IE1 protocol. (It is duly noted that the among the participants in the Tabata et al. study—Olympic speedskaters—some had to be withdrawn because they could not complete the protocol.) One-hundred and seventy percent of VO2max is difficult (an understatement) on a leg ergometer (stationary bike). It is impossible to perform burpees and pushups and the like at such an intensity. So, it is unscientific (i.e., wrong) to equate 4-minute body weight workouts, labeled as “Tabata”, with the results of the 1996 study.
I have seen authors make the statement that “Tabata” can be performed using any exercise. This is simply not true (if the IE1 protocol is the standard). Indeed, cycling is probably the only mode of exercise with which the protocol can be replicated. Rowers, ellipticals, and climbers (e.g., Versa-Climber) may come close but the risk of injury is increased. The intensity of treadmills, stair-steppers, etc. cannot be changed quickly enough. It is certain that the bodyweight resistance exercise commonly used cannot come close to the prescribed intensity.
The IE1 protocol had a greater effect on VO2max and anaerobic capacity than more traditional steady-state cardiorespiratory exercise, which makes it a very effective means of improving cardiorespiratory fitness. Body composition was not measured in the study.
HIIRT that is often called “Tabata” is effective exercise. The principle of specificity, however, remains. It is not the IE1 protocol and it will not significantly increase VO2max (especially ultra-short duration workouts). HIIRT will, however, boost the metabolism and facilitate fat loss. I find the evidence to support this fairly substantial.
HIIT is effective for improving VO2max. It is especially effective the higher the intensity bouts and the longer the duration. One need not approach the 170% of maximum prescribed by the IE1 protocol to see improvements, but it should be understood that 4-minute workouts will not be as effective as the intensity drops. It should also be noted that the IE1 intensity should be limited to highly-fit individuals with physician approval. Most of us would benefit from more 20:10 cycles performed at a lower intensity—and by including longer warm-up/cool-down periods—extending the workout to at least 12 minutes (preferably ³20 minutes).
Call it what you will, but know what you are doing and for what purpose(s) you are doing it. HIIRT “Tabata” is best prescribed general fitness—specifically fat loss. HIIT IE1 (or IE1-like) Tabata is best for cardiorespiratory endurance (improving VO2max) and anaerobic capacity.
Intensity matters. Specificity matters. Putting a label on exercise does not affect its effectiveness. What is most important is that we do something. Of secondary importance is that we do something that is safe and effective. Further down the list is the catchy labels we can put on the exercise we do.
Be your best today; be better tomorrow.
Carpe momento!
1 Tabata I, Nishimura K, Kouzaki M, et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996;28(10):1327–30.