AUGUST 29, 2016
For those of you looking for fitness or weight loss benefits, a new exercise
routine, or simply want to enhance your endurance and speed, Tabata is a
great style of workout to try! Tabata is high intensity interval training (HIIT)
that lasts for four minutes. Don’t be mistaken though, this will definitely feel
like the longest four minutes of your life.
How Tabata came to be: Tabata was invented by Japanese physician and
researcher Dr. Izumi Tabata. Tabata wanted to see if athletes could benefit
from 20/10 sessions for eight weeks. 20/10 meaning workout hard for twenty
seconds, then rest for ten seconds, repeating eight sets totaling four
minutes. He took two groups of athletes and put them in a program for six
weeks. Group 1 did one hour of moderate intensity training five times a
week. Group 2 did high intensity Tabata style training. That’s 1,800 minutes
from group 1 compared to 120 minutes from group 2 over a six week period.
Results: The Tabata group improved both aerobic and anaerobic fitness
levels by 28%.
How it works: Tabata will raise your metabolism and heart rate immediately.
Since it’s a high intensity workout, your body will have to work harder to keep
up, causing your metabolism to jump. Your metabolism will stay at that high
not only during your workout, but for hours after also. Basically meaning
you’ll be burning fat LONG after you’re done with your workout. Umm, yes
How it’s done: Choose four exercises you would like to do in your Tabata
routine. This could be pretty much anything that works large muscle groups.
Here are some exercises to try.
Here’s an example:
1: Push ups (2 sets)
2: Deadlift (2 sets)
3: Burpees (2 sets)
4: Mountain climbers (2 sets)
Total: 4 minutes!
Although highly effective, Tabata is not recommended for beginners.
Soreness should be expected during the first few weeks. However, your
body will adjust and you’ll start seeing results.