24 Apr 2018
If you’re hoping Tabata is an exotic new cake out of Italy or Japan, you’ll be rather disappointed. However, Tabata will burn the aforementioned cake off very quickly if such a cake actually existed.
While Tabata isn’t a delectable new sweet, it’s still short and sweet; frantically short and sweet high energy interval training of great intensity and definitely not for the faint-hearted. It’s about as intense as a workout can get, consisting of eight rounds of ultra-high-intensity exercises in specific 20-seconds on, 10-seconds-off interval. Each exercise lasts only four minutes. But be assured that these would be the longest four minutes you have ever endured!
How does Tabata actually work? Let’s delve a little deeper and see if this hyperactive new craze is worth adding to your fitness repertoire.
Tabata Training was a result of research conducted by Japanese scientist Izumi Tabata and his research team from the National Institute of Fitness and Sports in Tokyo.
Tabata and his team conducted research on two groups of athletes. One group trained at a normal, moderate intensity for an hour five times a week. The other group went through rigorous training for exactly four-minutes-and-twenty seconds (with ten seconds of rest between each set) in four blocks four times a week.
According to Dr. Tabata’s research conclusions, Tabata training certainly works. Over the six weeks, the first group, with their moderate intensity workout routine had increased their aerobic (cardiovascular) fitness but the second group showed far better results. In addition to an increased aerobic system, their anaerobic system was increased by 28 percent.
In fitness terms, that’s a big figure! In your terms, that’s a big figure reduced in ridiculously fast time or a smaller figure toned equally fast.
In conclusion, this high-intensity interval training is highly impactful on both the aerobic and anaerobic systems.
The key to Tabata training is to complete each set of 8 as one block with 10 second rests and then rest for one full minute before embarking on your next set of 8. Find out how you can perfect your gym routine with our five tips!
Want to try out Tabata training for yourself? Here’s the 20-minute workout protocol from the ACE Tabata study -
According to research from the American Council on Exercise (ACE), Tabata can burn up to 15 calories per minute. The 16 subjects who were part of their study burned between 240 and 360 kcals during the workout.
Or at least fairly fit. Tabata isn’t for someone dabbling in fitness for the first time. To be safe, check with your doctor first and ask your personal trainer if Tabata is for you.
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