TABATA SPRINTS
Another variation on interval training was devised
by a scientist named Izumi Tabata, whose land-
mark 1996 study on moderate and high-intensity
interval training was what actually proved that high-
intensity intermittent training improves both anaer-
obic (intensity and muscle building) and aerobic
(slower, oxygen consuming) body systems, while
aerobic exercise only improves aerobic systems.
The protocol he used in the study even spawned a
specific training method: the Tabata (Ta-BAH-ta).
Quite simple and effective, a Tabata session con-
sists of twenty seconds of maximum output, fol-
lowed by ten seconds of rest, repeated eight times
without pause for a total of four minutes. One cycle
is a good start, but I like to do three four-minute
cycles with a two minute rest in between. Any ex-
ercise will work (running, cycling, burpees, jump
rope, squats, etc.) Doing Tabata sprints is perhaps
the most rewarding—and physically taxing—way
to spend those four minutes.
You can technically perform Tabata sprints any-
where: up a hill (for extra kick), on a track, wearing
a weight vest (for Primal pros), in the snow (but
wear shoes, please), on a trail (watch out for roots
and rocks), even on a treadmill (and since you’re
timing yourself, this might actually work fairly
well—keep in mind, though, that you’ll be flailing
and sweating like a madman, so don’t do this in a
crowded early-evening gym), but I prefer doing it
on the beach. That way, I have the option of run-
ning in dry sand (with the bonus—or punishment,
some would say—of more give and harder work)
or the slightly forgiving wet sand. Whichever you
choose, your joints will thank you for not pound-
ing them on hard concrete. There’s also the added
bonus (again, some might say punishment) of get-
ting an extra workout from traversing the uneven
and varied surfaces on the beach (dunes, dips,
inclines, sand castles...kidding).The best thing about Tabata sprints is that they
only take four minutes to complete for one cycle.
While a few Tabata cycles will provide a major kick
to your sprinting, one four minute cycle is enough
to get a short, intense workout if that’s all the time
you have. There’s simply no excuse (save injury)
not to try them, so drop what you’re doing and get
out there and sprint!Getting Started With Sprinting cont’d 67