Tabata, what is it?

There are so many ways to workout and each type of workout comes with different results. Increase muscle mass, increase strength, loose weight, loose fat... the list goes on and one. I am sure you have heard of HIIT (High-Intensity Interval Training) and maybe even FIT (Focus Interval Training). Both of these are training versions that I personally use for my training clients. Today, I am going to introduce you to a new type of interval training.

 

Where does TABATA come from?

 

Tabata is a relatively new protocol and is founded by a Izumi Tabata, while he was working with the Japanese speed skating team. He conducted tests on two groups of athletes. He compared results of two group, one doing high-intensity training and the other doing moderate-intensity training. The results from the high intensity training group showed that their training regimen  improved aerobic and anaerobic systems by over 20%.

 

What is the TABATA Regime?

 

While you can use any exercise in the regimen, Tabata consists of 20 seconds of intense exercise, followed by 10 seconds of rest.

When you exclude warm up and cool down, this means it only takes 4 minutes of exercise if repeated enough. This is more then enough to leave anyone, regardless of fit level, feeling accomplished.

 

What do you need for TABATA?

 

There are two basic tools that I recommend you have. A notebook and a timer.

The notebook is for you to keep track of what exercises you do and when. This helps you keep your exercises balanced for your entire body. You never want to over-work one part of your body and don't want to forget any one part.

 

How do I design your own TABATA?

 

There are many different ways to design your own TABATA, but first you need to know what you are wanting to change and/or improve. Lose fat, Gain muscle, improve endurance?  Once you have that part figured out, choose exercises that are known for those specific changes.

 

You can do a Single Exercise Tabata where you choose only one exercise and do that for the total 4 minutes or you can a multi-exercise Tabata where you choose 2 or more exercises. I personally prefer using 4 exercises, alternate the first two for the first 4 rounds, then alternate the second two for the last 4 rounds.

Conclusion

Now you know about Tabata. It doesn't take much time at all out of your day and it increases your results by over 20%. Why not give it a try. CLICK HERE for a Tabata that I have created that you can do in your own home! Also, stay tuned for more about HIIT training, Using TABATA for your benefit, and much more!!!