Tabata workouts are similar to traditional high-intensity interval training (HIIT) workouts. This is an exercise that helps with weight loss. It has many other advantages. Read this full article to learn about it.
If you’ve been looking for a harder and longer workout, then you should definitely give Tabata a try. Besides being a challenging workout, it is also effective and popular for weight loss.
What is Tabata?
Tabata is a type of high-intensity interval training (HIIT). This is a cardiovascular exercise that increases your heart rate. It is also capable of burning a lot of calories in a short period of time.
It was designed for Olympic speed skaters in Japan in the early 1990s. It was developed by Japanese researcher Dr. Izumi Tabata and a team of scientists from the National Institute of Fitness and Exercise in Tokyo.
Tabata and his team are investigating both teams of athletes. The first group worked out 5 days a week for 60 minutes each. They exercised at moderate intensity for a total of six weeks. The second group performed high-intensity training. The men performed 4 minutes and 20 seconds of exercise a day (10 seconds rest between sets) for six weeks.
The results of the study showed an increase in the aerobic system (cardiovascular) in group 1. But its anaerobic system (muscles) barely changed.
The anaerobic system of group 2 increased by 28%, indicating that their aerobic system increased more than that of group 1.
High-intensity interval training has a greater impact on the aerobic and anaerobic systems.
Follow Tabata protocol
Tabata also includes a 10-second rest period followed by a 20-second vigorous workout. Then complete the workout format in this 20:10 format. Tabata workouts can be categorized as cardiovascular workouts, strength training, or both. It depends on the type of exercise involved in the workout. According to the International Association for Exercise Science, both Tabata and HIIT are forms of high-intensity interval training. Tabata workouts are more popular than HIIT.
Even each exercise in a given Tabata workout lasts only four minutes.The program structure is as follows
Push hard for 20 seconds
10 seconds rest
Complete 8 rounds
You go all out for 20 seconds before resting for 10 seconds. This is a set. You need to do eight sets for each exercise. You can do any exercise you like. Squats, push-ups, burpees, and other exercises that target your large muscle groups are all good. Kettlebell exercises are also effective.
An example of a Tabata workout is shown below
Push-ups (4 minutes)
Bodyweight Squats (4 minutes)
Burpee (4 minutes)
Climber (4 minutes)
How to do it
Do push-ups first. Do this steadily for 20 seconds. Rest 10 seconds after the push-up. After completing eight sets of push-ups, rest for one minute. Then continue to squat. Repeat 20 seconds on and 10 seconds off mode. After completing eight sets of squats, take a minute to recover before doing burpees. Finish the workout with a climber, followed by a burpee.
Benefits of Tabata Workout at the Olympics
The aim is to burn a lot of calories in a short period of time.
Less total exercise time but more benefits
It helps increase lean muscle mass
It helps improve aerobic and anaerobic capacity
It helps develop alertness and focus
It improves overall balance and proprioception, i.e. ego movement
Dos and Don’ts of Tabata Training
enough to warm up.
Beginners should start with simple interval training to reduce the risk of injury. should be increased gradually. Simple 20-second exercises such as walking, walking in place, knee lifts, etc. should be performed. There should be a 10 second rest after this.
The focus should be on proper form and posture.
Then get ready to do Tabata fitness.