US Soldier Performing Intensive Exercise
For those who are always using the excuse that there is not enough time to exercise, there is a new solution – Tabata Training.
Tabata training is a form of intensive interval training which concentrates effort into 20 second bursts of highly intense activity. This may not seem much, but imagine working at the same intensity as Usain Bolt sprinting 200m, then repeat this several times per workout, and you will soon realize that Tabata Training can be very demanding on the body.
Tabata training is not just for aerobic training though, it can also be used for anaerobic exercise (weight training). The aim is to burn maximum fat while working out by raising heart rates to the max. Intervals of 20 seconds intensive activity is followed by 10 seconds of rest, with the exercise repeated eight times. Kettlebell circuits are often done in Tabata style, with 20 seconds of swings followed by a short rest.
Benefits of Tabata Training
Tabata training has been shown to provide several benefits over longer and steadier workouts.
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- Excellent for fat burning as it increases metabolism and concentrates on working all muscles
- Time efficient exercise – more time for relaxation!
- Increases calories burnt throughout the day due to the metabolism effect.
- Improves mental focus and determination
The best exercises to use with Tabata training are those that use more than one muscle group at a time (i.e. compound training). Perform squats, lunges, deadlifts, cycling (spinning), rowing or skipping. The easiest way to do Tabata training is to use a machine with a timer, such as a rowing machine, stationary bike or elliptical / cross trainer. These all allow you to workout at maximum intensity for set periods of time without interruption.
Tabata Interval Workout
The easiest way to start Tabata training is with a running workout. Warm up first with gentle jogging for 10 minutes, then increase running speed to a sprint for 20 seconds – this should be at maximum intensity.
Imagine you are in the Olympic’s 200m final, or are being chased by a pack of wolves, whichever motivates you the most. At the end of the 20 seconds rest for 10 seconds with a slow walk. Then repeat another seven times.
If you are running in park it is easier to ensure that you always have a clear route ahead, just be careful when running on pavements – other people tend to get in the way and do not appreciate being bowled over, which is why it is often better to use a machine in a gym.
Tabata Intensive Circuit Training Workout
This simple routine is a great way to do a full body workout in a short time. Circuit training by its nature is a form of Tabata training as you perform an exercise, that is generally intensive, and then rest for a short period. In this circuit you should perform each exercise at full intensity for 20 seconds.
To really get the heart rate high you could do squat jumps instead of standard squats and mountain climbers instead of crunches.
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- Skipping for 20 seconds
- Press ups – as many as possible in 20 seconds
- Squats – ensure that you keep good form.
- Sit ups – either full of crunches
- Star Jumps / Jumping Jacks
Repeat the circuit 8 times if possible. This circuit should take 20 minutes. However you may find that you cannot complete all eight circuits until you have improved your fitness level.
Why is it called Tabata training?
Well, it is named after the a sports scientist Professor Izumi Tabata, who investigated different training methods and their fat burning and fitness potentials at the National Institute of Fitness and Sports, Kagoshima Prefecture, Japan. Prof. Tabata specializes in Biomechanics and Exercise Physiology.
Reference
Tabata I, Nishimura K, Kouzaki M, et al. (1996). “Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max“. Med Sci Sports Exerc 28 (10): 1327–30.
Photo by Expertinfantry
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You can find a Tabata Timer for your iPhone or iPod Touch at http://www.katr.com/iphone.php#tabata. It has visual as well as auditory cues so that you can watch or listen for your activity and rest periods. If you are listening to music on your device, the sound cues will overlay your music.
I love tabata training. I have been doing it now for 10 weeks as part of my fitness training and I can honestly say it blows the socks off of everthing else.
Tabata is hard but its also adictive and I train more now, and harder than ever before.
Tabata rocks!
I do Tabatas after my strength training twice weekly and it’s hard. Really hard. I’m only able to do two exercises instead of like four but am able to complete the two cycles or four minutes. The exercises I do them with are: burpees and squats. I was doing all sorts of steady state cardio for a while and stopped getting results so these intervals are a fun and fast way to get your cardio in and challenge you at the same time. Love them!