Multiple workout styles can be used to help you lose weight, increase strength, and improve your flexibility. However, some of the best workouts are high intensity interval training (HIIT) workouts, which involve exercising at high intensities for short periods of time to boost results. Tabata is one type of HIIT workout that involves doing four minutes of training time: high intensity exercises for 20 seconds with 10 seconds of rest and then repeated until you reach the end of four minutes. Different types of exercises can be used, from kettlebell exercises to pushups or squats. Here’s a closer look this training method, its history, and who it can benefit.
History of Tabata Training
Tabata training traces back to Dr. Izumi Tabata, a Japanese scientist who discovered and highlighted this training methods, along with a team of researchers from Tokyo’s National Institute of Fitness and Sports. In Tabata’s research study, which was published back in 1996, he showed that engaging in quick bursts of high intensity training offered better anaerobic and aerobic training benefits when compared to engaging in longer bursts of moderate intensity training.
The research involved looking at two groups of athletes. One group trained using high intensity levels, while the other group trained using moderate intensity levels. While the high intensity athletes worked out four days a week for four minutes and 20 seconds, the moderate intensity group did one hour workouts, five days a week.
At the end of the six week study, the moderate intensity group increase their cardio health but didn’t see results for the anaerobic system. However, the high intensity group showed increases in both their aerobic and anaerobic systems after six weeks. The study concluded that engaging in high intensity training offered greater benefits for both the anaerobic and aerobic systems.
Who is Tabata Training For?
Since scientific evidence shows that Tabata training is an effective, beneficial training method, it’s become extremely popular. Since many people deal with busy schedules, training for just four minutes is appealing, allowing even the busiest people to fit a workout into their schedule. Who should give this type of training a try? This workout style works well for:
- People who want to lose fat or lose weight – HIIT training offers an increased calorie burn, even after you stop working out. This means you can burn more calories with this type of a workout, even when your workout is over, making it great for individuals who want to lose weight.
- People who want to improve their athleticism – Both aerobic and anaerobic capacity is increased in fit individuals who engage in Tabata, which makes this a great type of training for people who are already fit, but who want to improve fitness levels and athleticism.
- People who have busy schedules – Many busy professionals find it tough to log in an hour at the gym. Tabata training can be a great way to enjoy the benefits of working out without logging hours at the gym.
Doing the Tabata Program
When you start the Tabata program, you’ll be given an exercise (or exercises) to do for four minutes. It sounds easy, but you’ll be pushing yourself hard. You do the exercise as hard as you can for 20 seconds, and then you rest for 10 seconds. Do eight rounds to complete your four minutes. The intensity should be so high when you are working out that you feel absolutely exhausted by the end of those four minutes, whether you’re doing burpees, squats, or kettlebell exercises.
Tabata burns calories, torches fat, and offers both aerobic and anaerobic benefits. It can boost your fitness levels and even improve overall athletic performance. If you want to begin using this type of training, start with just a couple times a week and then work on building up your fitness levels.
I have put together a Kettlebell Tabata Workout. All you need is one Kettlebell, and yes some coordination and technical skills.
Give it a go!