How it works
Short hard intervals strongly stress both anaerobic metabolism and the cardiorespiratory system, with partial recovery between bouts. Oxygen use stays elevated afterward (excess post-exercise oxygen consumption, EPOC).
The Tabata protocol
In 1996 Izumi Tabata's group reported that six weeks of 8 x 20 s maximal efforts with 10 s rest (4 minutes) improved both VO2max and anaerobic capacity.
Benefits
- Higher VO2max
- Better insulin sensitivity and glucose control
- Time efficiency that can aid adherence
Safety
- People with heart disease or little training should consult a doctor and start at lower intensity.
- Warm up and cool down, and limit sessions to about two or three a week.
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. Medicine and Science in Sports and Exercise, 28(10), 1327-1330.
- Gibala, M. J., Little, J. P., MacDonald, M. J., & Hawley, J. A. (2012). Physiological adaptations to low-volume, high-intensity interval training in health and disease. Journal of Physiology, 590(5), 1077-1084.
- Weston, K. S., Wisløff, U., & Coombes, J. S. (2014). High-intensity interval training in patients with lifestyle-induced cardiometabolic disease. British Journal of Sports Medicine, 48(16), 1227-1234.