![]() The 20-10 model has borne his name ever since.ĭespite what you may have heard, the two studies did not deal with fat loss, body composition, or the much-discussed "afterburn" effect. Tabata concluded that 30-second bursts at 200 percent of VO2 max with 2-minute rests was not as effective as the 20-10 protocol at taxing the aerobic and anaerobic systems, even though the 30-second, 2-minute protocol had longer and more intense bursts of exercise. But when performed four times per week for six weeks (with a single day of long-duration cardio added in), it was also more effective at improving the body's aerobic and anaerobic capacity compared to regular moderate-intensity aerobic exercise. Just one four-minute session burned the same number of calories as a 60-minute jog. This short-term explosion of energy produced some incredible results both in the short- and long-term. There's a caveat, however: the 20-second bursts were all-out effort at a mind-boggling 170 percent of VO2 max, which is the highest amount of oxygen the body can consume and use for energy. The total exercise time after the warm-up was 4 minutes. ![]() Tabata and his research team at the National Institute of Fitness and Sports in Japan undertook a study with a simple premise: after a 10-minute warm-up, subjects performed eight rounds of 20 seconds of work on a mechanically braked cycle, each followed by 10 seconds of rest. His new study may tell us even more about excess post-exercise oxygen consumption (EPOC). Professor Tabata's original study changed the way we think of intensity. ![]()
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