High-Intensity Interval Training Like Tabata Could Give You Better Results in Less Time
With our busy lives it may be difficult to fit fitness into our schedules these days. But none of us can deny the science behind the fact that exercise is very good for you. It reduces stress, depression and increases heart health. It also decreases the potential for deadly diseases including obesity, diabetes, high blood pressure, high cholesterol, and the list goes on. Some of us are great at working out daily and some can be quite fanatic about it. But some of us struggle to get even the smallest amount of workout into our day. Now there is no magic pill that will make you look like a super model but there may be a way you can achieve your health goals without the huge commitment.
You may not have the motivation or willpower to get into a heavy-duty craze like Crossfit where you and your peers sweat, grunt and flip huge tires ad nauseam for hours a day. As fun as that sounds, there is a new method out there that you will be happy to know, can get you fit, they say, in about ten minutes a day.
You may have heard the word ‘Tabata’ being thrown around, as a way, to get yourself into shape in a short amount of time by utilizing high intensity interval training. What is this new Tabata Training, and does it really work?
What is Tabata?
Here’s the scoop. Tabata training was created by Japanese scientist Dr. Izumi Tabata along with his team of researchers at the National Institute of Fitness and Sports in Tokyo, Japan. They conducted a study of two groups of individuals who exercised differently. One group, worked out at moderate intensity, five times a week. The workout lasted for an hour long each day for six weeks. The other group exercised at high intensity, four days week for six weeks but each workout lasted for only four minutes with ten seconds of rest between sets.
“The conclusion was that working out for shorter periods of time at higher intensity, with rest in between sets, was more effective than working out at moderate intensity for a longer period of time.”
When measuring the results of this study, Dr. Tabata found that while the first group received some aerobic benefits, they did not receive any increase in their anaerobic system (muscles). However, the second group, increased their aerobic benefits by much more than the first group and increased anaerobic results by 28 percent. The conclusion was that working out for shorter periods of time at higher intensity, with rest in between sets, was more effective than working out at moderate intensity for a longer period of time.
So, for all of us who can’t find the time to go to the gym or run for miles, now you have no excuse to get into shape! With only about ten minutes a day, you too can get better results than those annoying friends who are always touting the sweaty cult like exercise routines you just can’t stomach!
The Tabata Workout
A typical Tabata workout may look a little something like this:
Push yourself as hard as you can for 20 seconds, then rest for 10 seconds. Continue for 4 minutes for each exercise, then go to the next exercise. A typical Tabata workout lasts only about 10 minutes!
Lunges (20 seconds then rest for 10 seconds and repeat for four minutes total for this exercise)
Push-ups (20 seconds then rest for 10 seconds and repeat for four minutes total for this exercise)
Burpees (20 seconds then rest for 10 seconds and repeat for four minutes total for this exercise)
Mountain Climbers (20 seconds the rest for 10 seconds and repeat for four minutes total for this exercise)