Info: Tabata Training

History of Tabata

This method of conditioning was invented by Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo. The team was looking at different exercise protocols and their effect on the energy production systems of athletes with the aim of finding ways to increase both anaerobic and aerobic conditioning. They tested a number of very intense protocols but found that the one called 1E1 tested both systems, this is the 20 seconds on and 10 seconds off method we see today.

Benefits of Tabata Training

The benefits of this training protocol include: 

-Increased fat loss

-Increased Metabolic Rate= increased potential for fat loss

-Increased Conditioning and Stamina

-Time Saving and Super Efficient 

-Increased Ability to perform high intensity exercise

-Increased muscle toughness due to the exercise intensity involved

-A sense of super accomplishment!!!

Helpful Tips

- Stick strictly to the 10 second rest period - No Longer! 
- Have a clock plainly visible, or use a tabata timer (available online). 
- During the rest period, stay put, and suck in oxygen! 
- Have someone on hand to count reps and spot for you. 
- It's 4 minutes, it's not forever - although it will feel like it at the time! 
- Doing more than 8 tabata intervals? You aint working hard enough! 
- This training is incredibly demanding, and as such should be treated with respect and performed INFREQUENTLY.

WARNING!
If performed correctly, tabata intervals are one of THE most intense training methods you could hope to experience.
With this in mind it is important to understand that tabata interval training should be used sparingly, once per week being the ABSOLUTE MAXIMUM with it lending itself more to once every two to three weeks.
It is safe to stay at this stage that this type of program is definitely NOT for beginners and should only be attempted once a reasonable degree of fitness has been established.

from: http://www.total-fitness-personal-trainer.com/Tabata-Training.html