Four Hour Body? Try The Four Minute Body!

The debate between cardio and weight-training enthusiasts about which is the better form of exercise has raged on since time immemorial. However, what if I told you that the two mechanisms did not need to be mutually exclusive? A classic study by Tabata et al. (1996) looked at the effect that 6 weeks of variable-intensity endurance training had on participants using a mechanically braked cycle ergometer. What’s that? You’ve never heard of it? I’m not surprised … The study, while genuinely contributing to our understanding of human physiology, does not receive the popular media attention unlike some of the more sensationalist research out there. However, that doesn’t make it’s findings any less useful. In fact, those involved in physical culture beyond the usual cursory level would most certainly have come across this study, or a training protocol based upon its findings at some stage.

The research consisted of two training experiments using moderate intensity endurance training (MIET) and high intensity intermittent training (HIIT). MIET participants exercised at 70% of maximal oxygen uptake for a period of 60 minutes per day. On the other hand HIIT was established as seven to eight sets of 20 second exercise at an intensity of approximately 170% of maximal oxygen uptake with a 10 second rest between each bout. Results showed (unsurprisingly) that a moderate intensity endurance session improved maximal aerobic power. In contrast, the high intensity intermittent protocol improved both the maximal aerobic and anaerobic energy supplying systems significantly. The researchers believed that this was possibly because this HIIT training protocol imposed intensive stimuli on both systems.

Practical Application: Tabata Training

5 Minute Warm-Up

8 intervals of 20 seconds of all-out intensity exercise, followed by 10 seconds of rest

2 minute Cool-Down

For those of you business-oriented individuals interested in the ‘bottom line’, Tabata has been shown to burn fat tissue more efficiently than low-intensity exercise, increase your metabolism and keep it elevated for some time post-workout and burn a greater number of total calories. It is an excellent training protocol that only takes 4 minutes of total work and can be done with just about any exercise. For maximal efficiency I suggest applying the principle with a movement that incorporates the greatest number of muscles e.g. a front squat, bicycle ergo, treadmill (sprints) or even kettlebell clean, squat and presses.

Reference:

Tabata, I. et al. (1996) Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc., 28 (10), p. 1327-30