Exercise: Tabata Training – Short and Effective Workouts
Tabata Training was developed by Dr. Izumi Tabata in Tokyo.
He figured out a way to get maximal anerobic and aerobic benefits from a short and simple workout which can be done with a variety of exercises. I like to use these as a short workout when I have limited time; Often doing 5-10 minutes of Tabata Protocol followed by some stretching.
20/10
Tabata training is simply doing an exercise for 20 seconds constantly then taking 10 seconds off before repeating the cycle for 8 cycles this means you can get a hugely effective workout in about 5 minutes per exercise. Which will test you not only aerobically but will build muscular endurance and size.
Proven Benefits
- A Hugely effective fat burner, due to effect on the metabolism.
- Release of Anabolic Hormones thanks to Lactic acid release in muscles.
- Short and Effective workouts are ideal for those who have limited time to workout.
- Can be done anywhere with anything from Crunches to Heavy Squats.
How to Get Started
Getting started with Tabata is easy you just need to pick and exercise and keep your eye on the clock the 20/10 intervals are a rough guideline so don’t sweat it if you rest for a second too long or do the exercise for 23 seconds instead of 20.
So long as you are roughly getting things right then you will be fine – Although do try to stick as closely as you can to 20 on 10 off as any other time limits are NOT Tabata Protocol and won’t be as effective.
Pick an Exercise which can either be a body weight movement like:
-Pushups
-Pull-ups
-Body weight Squats
-Dips
-Sprints
Or a Weighted Movement:
-Kettle Bell Swings
-Thrusters
-Squats
-Cleans
Whatever you choose simply go all out for 20 seconds. Take a 10 Second rest. Repeat 7 times. This will not only initiate a crazy burn in your muscles it will get your heart rate up making you feel like you have really worked your body. Beware though the first few times you do Tabata Training you will experience some severe soreness the next day.
An Ideal Tabata Workout would be 8-12 Minutes of Tabata and some stretching with relaxation (Breathing) this keeps the workout short and allows you to stretch out and relax the mind after the workout. Its perfect to do first thing in the morning with something like Pushups or Lunges.
One excellent way to ensure you get the benefits to fitness of tabata without your muscles giving up before the end is to cycle around different exercises for the 8 intervals. For example – do press-ups then squats then pull-ups then thrusters – then back to press-ups. Then your muscle groups get a rest in between but your lungs should still be working hard.
For single-exercise tabata, I have personally found the toughest of the lot to be:
Rowing machine
Burpees
Sprinting
If your not familiar with it give Tabata Protocol a go!
