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Tabata Protocol

By Dr. Nicola Sacchi

The Tabata Protocol was created in the 90s by a Japanese scientist and has shown exceptional improvement in both the aerobic power that anaerobic capacity of an athlete. The Tabata is
in alternating 20 seconds at 170% of VO2max , so basically as fast as physically accessible, 10-second pause, for 7 or 8 sequences of a given year, for a total of 4 minutes activities.
During rigorous scientific studies, the Tabata protocol has been shown to produce enormous benefits on the physical body in just 6 weeks, both aerobic and increase VO2max greater degree than classical aerobic activity, and anaerobic conditions, increasing the ability to accumulate oxygen debt .
Questi studi dimostrano come l'attività ad intensità massimale sia in grado di migliorare alcune componenti delle capacità aerobiche, in misura maggiore rispetto all'attività aerobica stessa, nonostante sia comunemente ritenuto valido il concetto opposto.
Il test originale è stato svolto su cicloergometro, ma si possono ottenere risultati simili anche con altri esercizi, come ellittica , corsa, skip, burpee e mezzi squat.
L'obiettivo del protocollo Tabata consiste nel portare la frequenza cardiaca ai massimi livelli sostenibili, utilizzando al massimo le capacità fisiche della persona. Attraversi le brevi pause di 10 seconds, allowing you to take a little breath and dispose of part of the lactic acid produced , the Tabata Protocol allows you to continue at the highest levels of intensity for a longer period of time, until you get to run very hard on September 8
This type of activity in just 4 minutes produces a very high oxygen debt, which continues at the end of training, all of which can be considered the cause of the beneficial effects on the conditioning of the athlete. Try it ...

The Tabata Protocol is already used frequently in athletic sports, the ring, where both work time that the way to engage energy systems are very similar (maximum power for sequences of shots lasting several seconds, alternating with short phases of study, for the duration of a full recovery). To perform Tabata
you should avoid weight bearing exercises, because the fatigue must be organic and not muscle, this clarification was made because you can see on the Internet protocols Tabata performed with a variety of tools for strength training (barbells, kettlebells etc.. ), but this performance hardly has the same oxygen debt.

To learn more, consult these publications: The

Tabata et al. Metabolic profile of high intensity intermittent exercises. Med Sci Sports Exer 1997 Mar; 29 (3) :390-95. The
Tabata et al. Response: Metabolic profile of high intensity intermittent exercises. Med Sci Sports Exer 1997 Sep; 29 (9): 1276. The
Tabata et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exer 1996 oct, 28 (10) :1327-30.