Two Tabata cycles in a single training set maximize fat oxidation after exercise in male college students with...

Tabata, which is involved 20 seconds of maximum-intensity exercise followed by 10 seconds of complete rest, repeated for 8 cycles totaling 4 minutes, has been identified to enhance energy expenditure and fat oxidation in humans. The study aims to find an optimal Tabata volume for weight loss. 32 male university students with overweight/obesity participated in three tests. Test I consisted of a single Tabata cycle, Test II consisted of two, and Test III consisted of three. Each cycle was separated by a 10-minute interval, and each test was was separated by 7 days. Gas exchange indices were monitored during the last Tabata cycle of the test and the 30-minute recovery period. Subsequently, fat and glucose oxidation amounts, rates, and energy expenditure were calculated. During the 10-minute recovery period, the fat oxidation amounts of Test II (0.80±0.26 g) and Test III (0.87±0.24 g) were higher than Test I (0.50±0.11 g, p<0.001). There was no significant difference between Test II and Test III. During the 20-minute and 30-minute recovery periods, Test II (3.21±0.50 g; 5.04±1.02 g) showed significantly higher fat oxidation amount than Test I (2.47±0.59 g, p<0.001; 4.41±0.98 g, p<0.05) and Test III (2.80±0.43 g, p<0.001; 4.11±0.96 g, p<0.001), there was no significant difference between Test I and Test III (p>0.05). No significant differences in energy expenditure were observed among the three tests during recovery periods (p>0.05). We conclude that two Tabata cycles show the highest fat oxidation amount with the same energy expenditure amount during the recovery period, which is the optimal Tabata volume for weight loss.