What Is a Tabata CrossFit?

The goal of CrossFit is to promote the strength training used by police and military personnel to everyday people looking to increase their fitness levels. Workouts of the Day and Tabata training are both incorporated into this exercise category. Tabata CrossFit follows the high-intensity interval training research of Dr. Izumi Tabata.

  1. Dr. Izumi Tabata

    • In 1996, Japanese researcher Dr. Izumi Tabata published “Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.” In this study, participants performed high-intensity exercises in 20-second intervals, then rested for 10 seconds. The participants repeated this cycle for seven or eight sets, and then had their maximal oxygen uptake measured. After the six-week study, Tabata’s research had shown positive results in the participants' oxygen usage.

    Tabata CrossFit

    • Tabata CrossFit is based on his research, but instead of using an exercise bike, you perform different exercises each time a Tabata exercise shows on your schedule. In most cases, you will use the basic structure set for Tabata’s study. You will have a small amount of time to prepare for 20 seconds of high-intensity exercise with 10-second rests between sets. After seven or eight sets, you will your daily Tabata routine will be complete. Some CrossFit trainers alter the basic times involved in these exercises by extending the rest or changing the number of sets performed.

    Tabata Exercises

    • Within your Tabata, you can experience a multitude of exercises including body weight, free weight and cardiovascular training. Either CrossFit or your trainer will choose the type of exercises included in the Tabata. In some cases there will be multiple exercises that cross all listed disciplines in one routine. When this occurs you will alternate between strength and weight exercises in each set. During this Tabata you will use your rest break to prepare for the next exercise.

    Warning

    • High-intensity exercises put stress on your body in many ways. Your muscles work hard during a Tabata routine. Consult with your doctor if you have a history of muscle injuries. Like all intense cardiovascular exercises, your heart rate will increase throughout the routine. The short break you get between sets allows your heart rate to drop slightly. Ensure you assess your heart health before committing to the Tabata routines.