With so many new training methods being introduced into the fitness world, you probably have been asking yourself what are some of the most effective ways to torch “body-fat”? Glad you asked!
If you are not in the “Know”, then you are asking yourself, “what in the world is a tabata”? And if you are in the “Know”, then this will give you some ideas on different tabata workouts to do. So lets start from the beginning!
The “Tabata Method” is one of the top three leading interval training protocols right now in the fitness world. It was developed in 1996 by a Japanese researcher named Dr. Izumi Tabata. He conducted test on two groups of athletes; comparing moderately high intensity with high intensity interval training.
The resulted showed that the athletes who trained with high intensity interval training showed improvements in both their aerobic systems and their anaerobic systems. The athletes who trained with moderate intensity interval training only improved their aerobic system, and had little to no increase in their anaerobic system.
These high-intensity spurts generally have an individual working at 170% of their VO2 MAX. Basically you can get much more done using a Tabata training than you can in long distance running.
With this form of High-Intensity Interval Training, exercisers can maximize fat burning and muscle building potential!!
TABATA PROS:
- -You will improve your aerobic system much more than traditional cardio and also improve your anaerobic system at the same time.
- -Shorter workouts
- -It will fire up your metabolism and give you the “After-Burn Effect”(meaning that even after you have finished the Tabata workout, you will still be burning calories)
- -Because of the high-intensity, it will build your mental toughness. So push through!
TABATA CONS:
- -Because of the high intensity Tabata requires you to do, it could be dangerous when you perform this exercise when you are prone to strokes and heart attacks. Consult your physician if you have any history of high blood pressure, heart attacks or are prone to strokes, etc.
- -There is a chance you can injure yourself if you are using weights in your tabata workout, so be careful and follow proper lifting techniques.
HOW DO I USE TABATA??
TOTAL WORKOUT TIME = 4 minutes
Do 20 seconds of a high-intensity exercise/10 sec of rest for 8 Cycles
I like to use The Tabata Method at the end of my strength training workouts as a “FINISHER”, to really kick-start my metabolism and finish strong with all of my workouts. Here are some of my favorite Tabata exercises that I use with some of my clients and you can use them too!!
- Mountain Climbers 8x20sec, 10rest
- Burpees 8x20sec, 10 sec rest
- Push-Ups/Squats 8x20sec, 10 sec rest (Alternate exercises every cycle)
- Barbell Squats(Cycle 1,3), Push-Ups(Cycle 2,5), Pull-Ups(Cycle 4,6), Sprint in Place(Cycle 7,8)
Ohhh and before I forget, check out “www.gymboss.com” to get and Interval Timer for your Tabata Workouts!!
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Related articles
- Pressed for time? Try a Tabata workout (dailyherald.com)
- You Oughta Tabata (kellieblauvelt.wordpress.com)
- Learning About Tabata Training (sbwire.com)
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