Many different fitness trends have appeared and disappeared through the years. All of them promise weight loss, toning of your body and achievement of your goals. The fitness goals differ from person to person. However, if you are dedicated and you put a lot of effort most exercise plans will give you the desired results.
The problem arises when you don’t have one hour a day to exercise and you end up giving up. Fortunately, Tabata can help you. It is useful for those who want to change their workout routine a bit and for those who want a quick burning of fat.
Tabata origins and history
Tabata is an interval training with a high intensity and it is also known as HIIT. It was created by doctor Tabata in 1996. Doctor Tabata and a team of other experts from the Tokyo’s National Institute of Sport and Fitness were hired by the coach of the speed skating team from Japan to analyze the effectiveness of their workout plan.
During the assessment, doctor Tabata divided the skaters in 2 teams. Each team was given a different workout program. The first group of athletes, worked out for 1 hour a day with moderate intensity, five days per week. The other group exercised for 4 minutes and 20 seconds a day, 4 days a week, with high intensity.
The research lasted for 6 weeks. At the end, the athletes maximal oxygen uptake or VO2 max was compared and the results showed that the second group, which trained with high intensity, had a greater effect on both their anaerobic and aerobic systems.
The conclusion was that working out for several minutes with high intensity is far better than working out for an hour with moderate intensity.
Better stamina – tabata will improve the function of your anaerobic and aerobic systems. The aerobic capacity is a measurement of the maximum uptake of oxygen during workout. The body needs more oxygen during training. The VO2 max is the rate in which the tissues and muscles are able to absorb oxygen.
In general, people have VO2 max of 30 to 60 ml/kg/min. You will have greater endurance as your VO2 max is higher. Your VO2 max will improve as you engage yourself in Tabata. Your stamina will improve as well.
The maximum amount of energy that the body produces without the presence of oxygen is the anaerobic capacity. As the anaerobic capacity increases, you will be able to give more effort for a longer period. You can easily measure the improvements of your anaerobic capacity by sprinting as hard as you can. Record the distance and the time. Repeat the challenge after 6 weeks of Tabata training. You will be amazed by the result. You will be able to sprint further.
Increased fat loss and metabolic rate – your basic metabolic rate will increase 15 times with Tabata training. The basic metabolic rate is the energy that the body uses while resting. Tabata will help you to burn 15 calories per minute, you will continue to lose fat several hours after the workout and the basic metabolic rate will increase.
Retention of the muscle tissue – Tabata training is the choice for you if you don’t want to lose muscle, which you worked hard to get, and you still want to do something for your cardiovascular system. This type of training sends signal to the body that you need more muscle tissue. This increase the ratio of lean mass to fat. You can increase your muscle tissue eventually if your choice for training is a full body workout.
No time restrictions – Tabata training is an excellent choice for those who don’t have time to workout or go to the gym. Tabata does not require these time constraints. You will only need your snickers and a few minutes.
Tabata training is a workout that lasts for four minutes. It consists of 8 intervals. Every interval consists of 20 seconds of exercises and 10 seconds of rest. This type of training will help you test and push both of your physical and mental limits. If you do the Tabata training rightly, you will be exhausted afterwards. The final interval will even feel impossible to complete.
Tabata training is often recommended as a type of workout that can improve the cardiovascular system. However, Tabata is versatile and it can also be used to improve the core strength and weight training. The exercises on which beginners should concentrate are rowing, cycling, running and other cardio exercises. No matter what your focus is, you need to try exercises that included different muscles of the body.
Warm-up for Tabata
Before starting with the first set of Tabata training, it is best to perform a full body warmup that is dynamic and lasts for five minutes. this warm up should consist of different movements that will include all of the muscles that will be used in the 4 minutes of Tabata training. The warm up will help you activate the nervous system, increase the range of motions and body temperature. A warm-up can easily improve your performance of Tabata if you do it in the right way.
You can create a nice dynamic warm up by matching and mixing some of the following exercises. Remember, that the exercises that you will choose must engage the muscle you are planning to use later on. Here are some excellent warm up exercises before Tabata training:
• Jumping Jacks
• High knees
• Leg swing – frontal
• Side shuffles
• Walking lunges
• Arm circles
• Side bends
• Push ups
• Butt kicks
If you don’t have time or you are new at this, do Tabata exercises 2 times a week to allow the muscles to recover. You only need a stopwatch and to choose some of the many Tabata exercises.
There are no risks of this training, except for people suffering from high blood pressure and heart problems. Tabata is an intensive training and it can increase the heart rate, so consult a doctor.
Perform the exercises carefully, because you can always injure yourself. A professional trainer can always be helpful.