Tabata is a form of high intensity interval training method that offers more health benefits than traditional cardiovascular exercise. It’s short, efficient and can fit in almost any fitness program.
There aremany different forms of workouts out there and each workout will give you adifferent result. Some increase muscle mass, some increase strength, othershelp you lose weight and so forth.
Cardiovascular (cardio for short)exercises are a popular brand of exercise designed to improve endurance andstimulate fat loss. Cardio exercises can be anything from long distancerunning, skipping, biking or even power walking. All of these usually fallunder the category of moderate intensity training because they tend to lastanywhere from a half hour to more than an hour going at the same pace.
“Tabata” isthe name of a particular type of workout program that provides similar healthbenefits to that of cardio workouts, but Tabata has a bit more spice. Insteadof hours upon hours or exercise, Tabata can be completed in 4 minutes.Tabata falls under the category of high intensity training or high intensityinterval training. Today I write to explain to you thehistory of Tabata and exactly what it is.
Tabata was founded by a Japanese scientist named Izumi Tabata and fellowcolleagues at a department of physiology in Japan
He conductedthe tests on 2 groups of athletes; 1 of the groups used the moderate intensityinterval training and the other using high intensity interval training. In group one;the athletes were training in moderate intensity workouts (70% intensity) forfive days a week for a total of six weeks with each training session lasting anhour.
Group twotrained in the high intensity workouts for 4 days a week for a total of 6 weekswith each session lasting 4 minutes, at 20 seconds of intense training (170%intensity) and 10 seconds of rest.
What were the results of the tests?
Group 1 had asignificant increase in the aerobic system (cardiovascular system). However,the anaerobic system (muscles) gained little or no results at all.
Group 2showed much improvement in all their athletes. Their aerobic systems increasedmuch more than group ones, and their anaerobic systems increased by 28%.
Conclusion?Not only did high intensity interval training have more of an impact on theaerobic systems; it had an impact on the anaerobic systems as well.
So what does a basic Tabata training design look like?
Any exercisecan be incorporated into the Tabata training. However the basic outline of theTabata training method are as follows:
• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds
• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds
Some great tabata ideas at youtube.com just search Tabata Workouts!
