In keeping with current fitness trends worldwide, Japanese Tabata Training is a new exercise system that is hitting the western world hard with the ever-changing fads of fitness. What continues to mystify me is that every so often, the industry comes out with evidence to support a new theory, which is contrary to the not-so-old theory being touted as the standard for maximum physical benefits. I can scarcely keep up with the fast fad-changing pace of the fashion world let alone to follow the metabolic “besting” that is carried on by the fitness pros of the world. Whatever the season, it always does pay to vary your training methods and try new things.

Aerobic vs Anaerobic Reincarnated

One such example of this wavering of ideas has been the age-old argument about whether slower low-intensity exercise over a longer period of time is more advantageous for fat burning than a higher-intensity workout for a shorter duration. Strong evidence supporting the idea that different fuel sources are used in specific zones lends credibility to aerobic training as being the optimal fat-burning zone. Aerobic training relies on fat as its fuel source, whereas anaerobic training relies on sugar. The best way to understand the difference between the heart rate zones is to perform a test on yourself and observe the differences. Although the best possible results for a test such as this would really only be available inside a laboratory, a simple layman’s test is also good for you to be aware of your zones when you work out, and to have an idea of what the differences feel like. The treadmill is usually the best medium, as the speed controls and the monitor, which display your time and distance, give you a clearer picture to evaluate. The heart rate monitor is another valuable tool, or you can grade and assess your breathing without one.

How To Assess Where Your Anaerobic Threshold Lies

After warming up for five minutes, begin jogging lightly and notice your breathing / HR. Every 200 metres you increase the speed by 0.5 km/hr or 0.8 mph. When working out in an aerobic zone, the heart rate is moderate. You are working and breathing heavier than normal, but not inhibited to speak as you could carry on a conversation in this zone. You feel like you could continue at this pace for a long time because it feels good. The total calories burned in this zone, over a long duration, are almost twice as many as what you burn in an anaerobic zone, according to many studies. This pathway also enables a great deal of endurance and efficiency.

The idea is to continue this increase until you have reached your maximum heart rate and cannot continue, but before you get there, you are looking specifically for the point at which you know that you can no longer talk comfortably. This is a good indicator of the point of threshold and by becoming familiar with the feelings associated with transitioning you can better assess the results of your workout.

The anaerobic threshold occurs when the body’s energy sources cross over and go from burning fat with oxygen to burning glucose without oxygen. While running at a comfortable pace you use both systems, but the anaerobic:aerobic ratio is low enough that the lactate generated is easily removed, and doesn’t build up. As the pace is increased, eventually a point is reached where the production of lactate, by the anaerobic system, is greater than its removal. The AT, also known as the lactate threshold, is the point where lactate (lactic acid) begins to accumulate in the bloodstream. There is a distinct moment when the body’s lactic acid stores build up in the working muscles and the body demands fuels at a higher and more punctuated pace where oxygen is no longer a player and sugar stores get first choice. The energy is quickly available, but the anaerobic pathways are not very efficient; short-term energy stores are rapidly depleted, lactic acid builds up, and exercise soon comes to a halt. You will know it for yourself when suddenly as you increase the intensity gradually in your workload, your breathing takes a dominant turn and you become aware that you can no longer carry on a conversation.

And so you ask…Why does it count if you can’t sustain it for very long? What could be the advantage of working out harder for shorter periods? Working out in an anaerobic zone has nine times more fat loss benefit for every calorie burned while exercising.

How did this happen? Compared to moderate-intensity endurance exercise, high-intensity intermittent exercise causes more calories and fat to be burned following the workout, and it is said that the appetite is suppressed more following a higher-intensity workout.

New Fat Loss Systems

Here is where we begin our journey into new breakthrough workouts which give you and, of course, our beloved multimillion-dollar industry more bang for your buck.

Tabata Training was developed in Tokyo in the early nineties by Izumi Tabata at the National Institute of Fitness and Sports of Japan. A two-week study was performed five days a week on two groups who had each trained in lower-intensity moderate heart rate zones and high-intensity intermittent modalities. The focus of the study was to measure the efficiency of the heart’s delivery of oxygen to the working muscles during incremental exercise, which reflects the physical fitness of the individual. The result of the study was the finding that high-intensity training raises the metabolic rate, causing you to burn more calories after your training is long over.

How To Use Tabata Training

The basis of Tabata Training is four minutes of intense interval training/circuit training. You can use a number of different exercises but the idea is to do something that gets the whole body involved.

Example:

* Sprint as hard as you can for 20 seconds

* Walk for 10 seconds

* Repeat seven more times for a total of eight sets.

* You must have a total of four minutes of workout time.

What you want to do is the most reps you can of a particular exercise in 20 seconds. You can keep score by tracking your distance for each round.

Use a timer or if possible have someone time you and count your reps as this will help you with your concentration on what you’re doing, especially as you start to tire. You’re aiming to do eight sets; once you can do eight to 10 reps on your last set add a little weight or another session per week to increase intensity.

Is Four Minutes Of Training Enough?

You can use four Tabatas to make up one workout and do it twice a day. For example, jump rope, push-ups, squats and then crunches can all be performed in the Tabata method for a total of 16 minutes. This exercise principle is perfect for people who do not have a lot of time to exercise.

Start out with light weights as the point is not to body-build, and pay close attention to exercise form, especially as you begin to tire, to prevent injury. Depending on your level of condition, Tabata Training is a very advanced form of training. Be warned: if you want to try Tabatas, they are not for the weak-hearted or unconditioned to start with. Longer, lighter training sessions are important for recovery days, higher-intensity bouts of sustained aerobic exercise for forty minutes or longer, for example, on a bicycle, should not be left out for Tabatas. Remember the key to burning body fat is raising your metabolism, and each training method has its benefit and its place in your fitness. Even though following trends can be tiresome, I do recommend trying Tabatas training once or twice a week to give your best body a kick in the right direction.