The Tabata protocol is a version of HIIT (High-Intensity Interval Training) that was based on a 1996 study by Professor Izumi Tabata. The study used 20 seconds of intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, for 6 weeks and obtained gains similar to a group of athletes who did steady state training (70% VO2max) 5 times per week. Also, only the Tabata group had gained anaerobic capacity benefits.
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