The Tabata Myth
The Tabata Protocol
Note from MR: Mark Young is one of my favorite fitness guys. He's well-read, looks at everything with a critical eye, and perhaps most importantly, he's willing to speak his mind.
I think you're really going to enjoy the piece below. Enjoy!
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With all of the talk about interval training for fat loss in recent years it was only a matter of time before someone stumbled across the 1996 study by Dr. Izumi Tabata and his colleagues. In fact, this study created such a rage that now hundreds of thousands of trainees around the world now include "Tabatas" as part of their fat loss programming.
Unfortunately, there are two fatal mistakes made by those using these protocols and I hope to identify and dispel the myth of the Tabatas once and for all.
Mistake #1: You're NOT doing the Tabata protocol.
Despite the widespread use of this system, most people have absolutely no idea what the actual Tabata protocol is. In the often cited (but rarely actually read) study, one group performed moderate intensity (70% VO2 Max) steady state cardiovascular exercise for one hour on 5 days per week. This would be along the lines of what most people would be accustomed to doing in the gym.
The other group used the Tabata protocol which consisted of a 10 minute steady state warm up followed by 7-8 sets of 20 seconds at 170% VO2 Max on a mechanically braked cycle ergometer. Subjects were given 10 seconds of rest between each set.
One more interesting part? On 4 days of the week the Tabata group performed this exact protocol. On the fifth day they actually did 30 minutes of steady state exercise at 70% VO2 Max followed by 4 Tabata style intervals.
So over the course of a week the Tabata group also did a total of 70 minutes of steady state exercise as well!
But here is where most people mess up. VO2 Max is determined (in this case) by having the person ride the ergometer while measuring their oxygen uptake and gradually increasing the wattage until the person's oxygen uptake no longer continues to rise. This is considered 100% of their VO2 Max and it is often associated with complete exhaustion and/or vomiting.
Now imagine increasing the resistance on the bicycle to increase the wattage to 170% of that value. That is the intensity required for a true Tabata interval. Each interval is completed with maximal effort.
Despite what you've been told, front squats, resistance bands, or any other bodyweight routine you might be doing may replicate the time sequence of the Tabata protocol, but it is NOT a Tabata interval. If your first set is performed at a submaximal weight that becomes maximal by the final set this does not even come close. It might be hard, but it isn't a Tabata.
Mistake #2: Tabatas have not been shown to be more effective for fat loss than any other type of circuit training.
In fact, the Tabata protocol has not even been tested for fat loss at all. In neither of the studies done on this protocol was fat loss even measured. This protocol was created for performance, and the primary outcome measures were predominantly looking at aerobic and anaerobic fitness. Someone simply took these studies to mean something that they didn't say.
Is it possible that the Tabata protocol is better than other fat loss protocols? Sure.
Is it possible that it is equally effective? Of course.
But with those two possibilities comes the other possibility that the Tabata protocol is not as effective as any other protocol whether it is circuit training or steady state exercise. And that would be assuming that you are indeed performing the Tabata protocol as it was originally described which most people certainly aren't.
In the end, if you're looking for something different to throw into your routine go ahead and do a 20 second interval with 10 seconds rest, but DON'T call it a Tabata because it isn't.
And don't put all your eggs in one basket. Make sure you include other types of metabolic work as well. Even the authors did that.
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Mark Young is an exercise and nutrition consultant from Hamilton, Ontario, Canada. You can check out his website and subscribe to his newsletter at www.markyoungtrainingsystems.com
Comments on This Entry
Posted by Nathan at 11:17AM on May 21, 2010
Wow, that is interesting. Everyone, including myself just took it for granted that Tabata's are simply 20 seconds hard and 10 seconds rest. This little article is a great eye opener.
Thanks!
Posted by Joel Burgess at 11:37AM on May 21, 2010
Mike,
tabata training is certainly different that what we typically see in local gyms. have you ever used the escalating density work that charles staley redefined. I get really good results with this program as it is broken up into segments and obviously add your own personal preference of exercises. a sample approach would be 1. strength movement (10-15 min) 2. metabolic pairings (10 min) 3. and a finisher of some sort (swings. etc) modified tabata style.
fits in well there
Posted by Joel Burgess at 11:38AM on May 21, 2010
Mike,
tabata training is certainly different that what we typically see in local gyms. have you ever used the escalating density work that charles staley redefined. I get really good results with this program as it is broken up into segments and obviously add your own personal preference of exercises. a sample approach would be 1. strength movement (10-15 min) 2. metabolic pairings (10 min) 3. and a finisher of some sort (swings. etc) modified tabata style.
fits in well there
Posted by Anthony at 07:22PM on May 21, 2010
Thanks Mark,
I have read the original research on Tabatas; I didn't understand it. I have read at least four articles on why we are not doing Tabatas; I didn't understand them. I think the crux of my misunderstanding was that I didn't understand VO2Max. I went and read many explanatory articles on Vo2Max; I didn't understand them. Finally I understand.
Thanks a lot.
Anthony
Posted by Gregg Swanson at 06:03AM on May 22, 2010
WOW Mike! Thanks so much for speaking up about this! I’ve been frustrated with the same thing and people just weren’t getting it. When I first heard about Tabata’s I did look up and read the report. Sure it makes sense to use this protocol, but in reality all people are doing is HIIT.
Thanks again for shining a light on this misperception.
Posted by Zach at 12:33PM on May 22, 2010
Good article! I hope Nick Tumminello reads this, I'd like to hear his response considering he recently wrote an article for TMUSCLE espousing the benefits of Tabata. I'm sure he'd have some interesting things to say
Posted by Mark Young at 09:26AM on May 23, 2010
Thanks to all for the comments.
As for Nick, I consider him a friend and he's a great guy so I don't mean in any way to discredit his work. I just wanted to give some clarity as to what was actually originally meant by the Tabata protocol.
Posted by Mark Young at 09:36AM on May 23, 2010
Thanks to all for the comments.
As for Nick, I consider him a friend and he's a great guy so I don't mean in any way to discredit his work. I just wanted to give some clarity as to what was actually originally meant by the Tabata protocol.
Posted by Nick Tumminello at 04:19AM on May 26, 2010
Great article Mark - this was very eye opening for me and many others I'm sure!
I still will continue to do Tabatas as I've done because it's a simple to understand, easy to follow and versatile method to get clients to perform high-intensity interval training.
Plus, the positive effects I've seen in the gym from the Tabata protocols I use are undeniable!
Keep up the great work Mark and Mike R!
Posted by Nick Tumminello at 04:20AM on May 26, 2010
Great article Mark - this was very eye opening for me and many others I'm sure!
I still will continue to do Tabatas as I've done because it's a simple to understand, easy to follow and versatile method to get clients to perform high-intensity interval training.
Plus, the positive effects I've seen in the gym from the Tabata protocols I use are undeniable!
Keep up the great work Mark and Mike R!
Posted by Fredrik Gyllensten at 04:32AM on June 17, 2010
Good article, thanks!
I've read the study miself though, so knew it allready, but I would still think that squats can come close to the intensity level of a bike - are you saying that 170 % og VO2 MAX with squats is unfeasible.
Posted by Fredrik Gyllensten at 04:32AM on June 17, 2010
Good article, thanks!
I've read the study miself though, so knew it allready, but I would still think that squats can come close to the intensity level of a bike - are you saying that 170 % og VO2 MAX with squats is unfeasible?
Posted by Mark Young at 12:47PM on June 17, 2010
What I am basically saying is that your first set can't be maximal effort if you're able to repeat the set with the same weight 10 seconds later. If you can, it wasn't maximal.
Posted by Fredrik Gyllensten at 12:55PM on June 17, 2010
I see, but the thing is that you move the weight as fast as possible (so you need to have the technique in order for whatever exercise you use) - and the speed will therefore decrease with each set. Weight is not everything, the faster you move the weight the more power you produce, obviously.
Not saying that you didn't knew that already, but I would just think that a high speed squat is just as easy to max out on as a bike.
Ever tried to do 100 bodyweight squats with as high speed as you can? I'm telling you, it's hard!
But if you don't think squats are the best option, I'm sure you would agree that 'tabata' would fit perfectly for running (sprints)?
Posted by Mark Young at 05:00PM on June 17, 2010
I would agree that sprints would be suitable for Tabatas as you could probably reach the level of VO2 needed. However, the fact remains that there is no scientific evidence to show whether Tabatas do or do not result in more fat loss.than normal cardiovascular exercise (or other forms of intervals for that matter).
Posted by Fredrik Gyllensten at 01:31AM on June 18, 2010
Sure, but I was thinking more about performance, I don't think what type of cardio you do will have a major impact on fat loss, diet is what counts.
Posted by Bryan Smith at 11:26AM on June 18, 2010
Mark,
Interesting article. TABATA, HIIT, rest based interval training, whatever you want to call it, it is very effective. I started doing this style of training last year and had incredible results. I dropped down from 260 lbs to around 190 lbs. Now, I am sure diet had a lot to do with it as well, but I was burning somewhere between 800 to 1000 calories. I did most of mine on a treadmill and also sprinting outside. I preferred the treadmill because it pushed me harder than I could push myself. I would set the treadmill anywhere from 9 mph to 11 mph and sprint for the allotted time and then step to the side for the rest, because it was impossible to speed up and slow down the treadmill for the short rest intervals workouts. I did a few different types of intervals, a 6/9, 10/20, and the longest was a 20/40.
Although, I will say that while I had huge success with this in the first part the results slowed and then eventually stopped, which is when I took a break from HIIT and switched to more steady state.
Unfortunately, I cannot tell you how much fat loss actually occurred, because I did not know my BF% when I started. However, I can tell you I went through several clothes size changes and changed how my body composition looked drastically.
Thanks,
Bryan
Posted by Bryan Smith at 11:26AM on June 18, 2010
Mark,
Interesting article. TABATA, HIIT, rest based interval training, whatever you want to call it, it is very effective. I started doing this style of training last year and had incredible results. I dropped down from 260 lbs to around 190 lbs. Now, I am sure diet had a lot to do with it as well, but I was burning somewhere between 800 to 1000 calories. I did most of mine on a treadmill and also sprinting outside. I preferred the treadmill because it pushed me harder than I could push myself. I would set the treadmill anywhere from 9 mph to 11 mph and sprint for the allotted time and then step to the side for the rest, because it was impossible to speed up and slow down the treadmill for the short rest intervals workouts. I did a few different types of intervals, a 6/9, 10/20, and the longest was a 20/40.
Although, I will say that while I had huge success with this in the first part the results slowed and then eventually stopped, which is when I took a break from HIIT and switched to more steady state.
Unfortunately, I cannot tell you how much fat loss actually occurred, because I did not know my BF% when I started. However, I can tell you I went through several clothes size changes and changed how my body composition looked drastically.
Thanks,
Bryan
Posted by Dave at 06:10PM on June 29, 2010
Mark,
Very interesting article. I've actually had pretty good success with Tabata style workouts. I warm up for 2-4 minutes and do the full out sprints for 20 seconds and catch my breath for 10 seconds. After about 4-5 sets, it gets really hard to put forth maximum effort. Dr. Tabata was testing world class speed skaters and they struggled with the routine.
I like to follow the Tabata routine with steady state cardio. My opinion is that high intensity interval training (Tabata or any other HIIT workout) releases fatty acids into the bloodstream and steady state cardio does a good job of burning those fatty acids.
Thanks for clarifying some of the Tabata myth.
Dave
Posted by Tim at 09:43PM on July 08, 2010
"170% VO2max" is impossible. It is as impossible as the nonsensical expression "supra-maximal exercise". There does not exist a VO2 max over 100% and there does not exist "supramaximal exercise". I guess to some extent that is also what Marc Young is suggesting, which is correct.
The other points he raises, are also scientifically correct, in that he is not rejecting the protocol, not claiming it is not superior, but mainly saying that you can't arrive at that conclusion without a proper research design under strictly controlled laboratory conditions. In that, he is scientifically correct.
I do not know if one can conclude that he is really "dispelling a myth". He is mostly pointing out the common errors when nonscientists start making pseudo-scientific arguments. To some extent, it is probably logical that nonscientists make such a mistake, otherwise there would not be any need for scientists to do science as anybody else would be able to do that equally well.
Posted by Tim at 09:45PM on July 08, 2010
"170% VO2max" is impossible. It is as impossible as the nonsensical expression "supra-maximal exercise". There does not exist a VO2 max over 100% and there does not exist "supramaximal exercise". I guess to some extent that is also what Marc Young is suggesting, which is correct.
The other points he raises, are also scientifically correct, in that he is not rejecting the protocol, not claiming it is not superior, but mainly saying that you can't arrive at that conclusion without a proper research design under strictly controlled laboratory conditions. In that, he is scientifically correct.
I do not know if one can conclude that he is really "dispelling a myth". He is mostly pointing out the common errors when nonscientists start making pseudo-scientific arguments. To some extent, it is probably logical that nonscientists make such a mistake, otherwise there would not be any need for scientists to do science as anybody else would be able to do that equally well.