What Is Tabata?
Japanese scientist Izumi Tabata conducted a study of two groups of athletes where one group trained on ergonomic cycles five days a week at moderate levels of intensity for one hour. The second group trained at high intensity levels for four days a week for only four minutes at a time. These four-minute intervals consisted of 20 seconds of intense training and then resting for 10 seconds. This cycle was repeated eight times for each movement.
Those in the first group did not improve their anaerobic performance, but the second group improved aerobic and anaerobic performance in much less time.
How To Do Tabata
Creating a Tabata routine can be fairly simple. You chose one exercise to perform for each four-minute cycle. For example, you could choose to perform pushups for your cycle. You would then perform as many pushups as you could for 20 straight seconds. Then, you would rest for 10 seconds, repeating this for a total of eight cycles. After the eight cycles, rest for one minute and move on to a new exercise – say, pull ups.
Add weights to intensify and diversify your workout. The only limitations are your (or your trainer’s) imagination.
Is Tabata For Me?
As with any new exercise routine, you should consult a professional before you start to make sure your body can handle the exertion. Tabata is an extremely intense workout and will place your body under high levels of stress. Most personal trainers will tell you, if you are not absolutely wiped out after a Tabata session, you are probably doing it wrong.
This type of workout is perfect for those who have a limited amount of time to exercise. Being able to get in and out of the gym quickly is a must for them. This is also good for those who’ve hit a plateau in their workouts. By mixing in a few Tabata routines once or twice a week, it provides some much-needed variety.
If you’re looking for some advice or instruction in physical training, contact Downtown Athletic Club and speak to one of our certified personal trainers. The advice of a professional can be invaluable when starting a new exercise routine.