What is Tabata training?
There are countless workout styles you’ve probably heard about over the years, and they’re all meant to help you achieve your fitness goals.
You may want to increase strength, lose weight, improve flexibility, or build muscle. Whatever your goals, most exercise programs can help you achieve them, as long as you stick to the plan.
If you’re looking for a new program to add to your routine, you might want to give Tabata a try. Tabata training is high-intensity interval training (HIIT), which contains exercises that last four minutes.
History of Tabata
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level, while the second group trained at a high intensity level. The moderate-intensity group worked five days a week for a total of six weeks; each training lasted one hour. The high-intensity group worked four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest between each set).
The results; Group 1 increased its aerobic system (cardiovascular), but showed little or no results for its anaerobic system (muscle). Group 2 showed a much larger increase in its aerobic system than Group 1 and increased its anaerobic system by 28 percent.
In conclusion, high-intensity interval training has a greater impact on both the aerobic and anaerobic systems.
Each exercise in a given Tabata exercise lasts only four minutes, but will probably be one of the longest four minutes you have ever endured. The structure of the program is as follows:
Exercise hard for 20 seconds
Odmorite 10 sekundi
Završite 8 rundi
Try as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You will complete eight sets of each exercise.
You can do any exercise as you wish. You can do squats, push-ups, or any other exercise that works on your large muscle groups. And ketlebell exercises work great.
An example of a Tabata exercise looks like this:
Push-ups (4 minutes)
Squats with body weight (4 minutes)
Burpees (4 minutes)
Hiking (4 minutes)
Start with push-ups. Perform them for 20 seconds at high intensity. Rest for 10 seconds, then return to push-ups for 20 seconds. After completing eight sets of push-ups, rest for one minute.
Then switch to squats and repeat a series of 20 seconds on, 10 seconds off. After completing eight sets of squats, rest for one minute and then do a burp. After the burpee, finish the exercise with the hikers.