Tabata Training

High intensity interval training

In recent years, this form of training has become widespread in fitness centers. It consists of alternating exercises performed at high intensity with periods of rest. Also known as HIIT, for "High-Intensity Interval Training", this type of training is the basis, among others, of the Tabata method, popularized in 1996 by a scientist of the same name. With his colleagues, the Japanese Izumi Tabata demonstrated that training sessions consisting of 8 sets of 20 seconds of high-intensity exercises followed by 10 seconds of rest allowed to improve not only aerobic capacity, but also anaerobic capacity . It is also the significant use of the aerobic AND anaerobic energy systems that distinguishes HIIT from more classic aerobic training at moderate intensity. Its effectiveness explains the enthusiasm of many; It requires little time, a session can last from 10 to 30 minutes, and gives good, even excellent results.

Indeed, high-intensity interval training provides significant benefits to athletes, but also to people who simply want to be in good physical condition and lose weight . In this regard, studies show that this method promotes lipolysis ( breakdown of lipids ) and results in a high total energy expenditure . This could be explained by a combination of factors, including a better use of fat as an energy source, a different hormonal response compared to continuous training and a greater post-exercise oxygen consumption which, in turn, results in the use of fat. In addition, HIIT would help avoid the decrease in muscle mass often associated with long-term continuous training. This method is also recognized by several specialists to contribute to the proper regulation of blood sugar levels , an important benefit for people affected by type 2 diabetes. Studies show that HIIT also improves VO2max, which is closely linked to cardiovascular health. It is therefore an interesting method for reducing your waistline, regaining or maintaining a healthy weight, and preventing or controlling certain diseases ! That being said, precautions are necessary, particularly for people with cardiovascular problems, because the HIIT method places a lot of strain on the body's various systems. Therefore, it is recommended for people who are already in relatively good physical condition and who are used to training. For beginners, it is safer to start with a more moderate intensity. The Heart and Stroke Foundation recommends being able to maintain an exercise at 85 to 90% of your maximum heart rate (depending on your age) for 20 to 30 minutes before starting HIIT. In any case, it is always wise to consult a kinesiologist, a specialist in physical activity, to ensure you are training properly and effectively.

Photo: Benoit Guérin for Vive

Drigny, J., V. Gremeaux, T. Guiraud, M. Gayda, M. Juneau and A. Nigam (2013). "Long-term high-intensity interval training associated with lifestyle modifications improves QT dispersion parameters in metabolic syndrome patients." Annals of Physical and Rehabilitation Medicine 56(5): 356-370.

Lussier, M. and P.-M. Toussaint (2012). Myths and Realities about Physical Training. Montreal, Éditions de l'Homme.

Schoenfeld, B. and J. Dawes (2009). “High-Intensity Interval Training: Applications for General Fitness Training.” Strength & Conditioning Journal 31(6): 44-46.

Tabata, I., K. Nishimura, M. Kouzaki, Y. Hirai, F. Ogita, M. Miyachi and K. Yamamoto (1996). "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and ?VO2max." Medicine & Science in Sports & Exercise 28(10): 1327-1330.