Tabata This! – KHo Fitness
There are so many workout styles out there and I want to introduce to you a style that doesn’t take a lot of time and is very effective. If you’re pressed for time and wondering what quickie workout you can get in, this should be your go to – TABATA training. This workout is amazing because in only 4 minutes, you accomplish strength training, cardiovascular training, and aerobic training. This type of training is a high-intensity interval training (HIIT) workout that has been proven to give you results. I recommend Tabata training even on days that you’re not pressed for time. You should be adding this to your routine if you’re looking to build endurance and speed, or if you just want to switch things up in your routine. The best thing is that you can use this type of training for almost any kind of exercise. I like to use it in my Bag Class as well and incorporate punches and kicks. Sometimes I’ll use it at the end of my class as a 4 minute finisher and those that do it right are sore for days! Now it’s your turn to give this workout a try!
The name Tabata comes from the man who invented it – Dr. Izumi Tabata, a Japanese physician and researcher. His team of researchers from the National Institute of Fitness and Sports in Tokyo conducted a study using an interval-based training model. The objective of the study was to see if athletes would benefit from a 20/10 session repeated 8 times. 20/10 means 20 seconds of all-out work followed by 10 seconds of rest. 8 rounds of this totals to 4 minutes of work. So each exercise is performed for only 4 minutes, followed by a 1 minute rest before moving on to the next exercise.
For this research study, two groups of athletes were put on an exercise program for 6 weeks. Group 1 trained at a moderate intensity level for one hour a day (5 days out of the week). Group 2 trained at a high intensity level for 4 minutes (20/10, 8 rounds) a day for (5 days out of the week). When you do the math, this comes down to 1800 minutes of work for Group 1 compared to only 120 minutes of work for Group 2 for the 6 week program.
The results are pretty spectacular. Group 1 increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.
The conclusion – high-intensity interval training has more impact on both the aerobic and anaerobic systems compared to the moderate intensity training. This is great news especially for us busy people. We can be more efficient with our workouts and get better results in a shorter amount of time! Now that is some break-through science. You don’t need to spend an hour a day, you can do a much shorter workout and yield better results both aerobically and anaerobically!
What exactly is the Tabata workout?
As mentioned earlier, this workout uses the 20/10 scheme of 20 seconds of all-out intensity followed by 10 seconds of rest. Each exercise in a given Tabata workout only lasts 4 minutes (8 rounds), however it’s likely to be the most exhausting 4 minutes you have ever endured.