Have you heard of Tabata? Wondering what it is? Wonder no more! Here’s the scoop on this high energy, high efficiency training that helps you get big results.
Origins of Tabata
The training method was named for the scientist that developed it, Dr. Izumi Tabata. Dr. Tabata, along with a team of researchers from the National Institute of Fitness and Sports in Tokyo, found that this high-intensity exercise method provides an unbeatable aerobic and anaerobic workout.
How Tabata works
Tabata is a type of HIIT (high-intensity interval training) training plan. Each exercise is performed at a maximum rate of exertion for four minutes. For example: workout as hard as you can for 20 seconds, rest for 10 seconds and continue for 8 rounds. Don’t let the 20 seconds fool you. This is definitely no walk in the park; you will work hard.
Sample workout
Here’s a sample workout from ACE (American Council of Exercise):
TABATA-INSPIRED WORKOUT #3 (ACE Tabata Study Protocol)
Begin with a five-minute warm-up followed by four rounds of Tabata (eight reps of 20 seconds of work, 10 seconds of rest) with one-minute of rest between each round, and a 10-minute cool down. During the 20-second phase of high-intensity exercise, perform as many repetitions as possible.
Round 1 (4 minutes)
2 sets of high knees
2 sets of plank punches
2 sets of jumping jacks
2 sets of side skaters
Round 2 (4 minutes)
2 sets of jump rope
2 sets of high/low boat
2 sets of line jumps
2 sets of push-ups
Round 3 (4 minutes)
2 sets of burpees
2 sets of Russian twists
2 sets of squats
2 sets of lunges
Round 4 (4 minutes)
2 sets of mountain climbers
2 sets of push-ups
2 sets of split squats
2 sets of box jumps
Is Tabata effective?
A Shape article titled, Tabata five times more effective than regular cardio, study says, offers motivation to add this training to your regimen. Lead researcher Michele Olson, Ph.D., reports that metabolism gets a big boost even after Tabata. In fact, researchers found that it would take five times the amount of regular exercise to get the same calorie burn from just four minutes of Tabata. Other studies show that Tabata is better for blasting belly fat and builds stamina fast. Hard to argue with that, pretty tough to blow off exercise, too; Tabata can fit into even the busiest schedule.
Remember, Tabata is a serious, high-intensity training plan. You have to go all out, think ten on the exertion scale, to get all the bang of your Tabata exercise buck.
