A Tabata is an HI workout that has weight-loss and fitness benefits. Its advantages are that is a short and very effective workout and can be done at home.
The Tabata is invented by Dr. Izumi Tabata, a Japanese physician and researcher.
Tabata Workout: Not for the Weak of Heart
As it is a high-intensity workout, although it is perfect for burning fat, it is not recommended for those with any health problems, especially for the people with cardiovascular diseases.
Why Is Tabata Perfect?
As it is so important to stay fit, which is part of a well-balanced life, the Tabata workout is so perfect, because it only takes four minutes.
What Is a Tabata Workout?
– Sprint hard for 20 seconds;
– Pause for 10 seconds;
– Repeat, generally 6-8 rounds for a total of four minutes
That’s it, and you can burn some serious calories.
That exercise has been found to be superior, comparing with the other similar types of exercises, which was confirmed in a 1996 study done by the National Institute of Health and Nutrition in Tokyo. The team headed by Dr. Tabata studied two groups of athletes: one did high-intensity exercise for short periods of time and another did medium-intensity workout for long periods of time.
The athletes were observed for six weeks, and the team found that the first group increased their aerobic capacity by 14% and their anaerobic capacity by 28%, while the second group increased their aerobic capacity by 9.5% and their anaerobic capacity (how long you can run at maximum effort) by 0%.
How to Train for Tabata
It was created for elite athletes for improving athletic performance.
You can start by doing some simple interval training:
– Start with less intense but longer sprints, with a longer recovery time in between.
– Try 60-90 seconds of mid-intensity running, followed by one-minute break
– Shorten your exercise and break times and increase your intensity every few days.
– Work your way up to four minutes, a few times a week.
5 Unique Advantages of a Tabata Workout
- Burns Fat
Besides the intense cardio burns calories and melts away fat, it also, affects how our bodies process glucose and contribute to belly fat.
- Builds Muscle
Tabata exercise engages muscles working with a high intensity.
- Creates Endorphins
Exercise improves your endorphins, which makes you happy.
- Highly Portable
You don’t need any expensive equipment or a special place for this workout!
- Short and Sweet
Make an effort to do your exercise most effective.
Other Tabata Variations: Not Just for Runners
The Tabata exercise principle can be applied to any workout.
Other great workouts to use the Tabata principle with:
– jumping rope
– pull ups
– kettlebell training
– push ups
Any type of exercise— have fun and get creative with it!
Tabata – Step by Step
Don’t forget to work your way up, starting with gentler interval training, then intensify workout will kick your exercise routine into high gear!
Step 1: Start by stretching: Your muscles need to be warmed because the level at which you’ll push them can give itself to pulled muscles. Doing your workout in a warmer is recommended when possible, instead outdoors on a cold day.
Step 2: Get a timer ready: Follow the time constantly
Step 3: Run as fast as you can for 20 seconds.
Step 4: Pause: Take a breather for 10 seconds.
Step 5: Repeat: Run 20 seconds, a 10-second breather. Repeat 6-8 times, for 4 minutes total.
Step 6: Cool down: Catch your breath, stretch again, and drink some water. Your body should come back to regularity gently.
The whole process should take less than 30 minutes.
How Often should It be done?
Because it is an intense workout, two to three times weekly should be enough. The other days you can do weight lifting and gentle exercise like yoga.
Warning of the health experts:
The majority of the population improves general health and longevity by brisk walking for 20 minutes three times a week – which doesn’t need spending money for a gym.
However, be sure that the best health benefits come from consistent, no varied routine and moderate exercise.