Developed by a Japanese scientist named Dr. Izumi Tabata in 1996, Tabata training is one of the most well-known methods of high-intensity interval training. It has since attracted a lot of attention for its potential to provide rapid results in a brief amount of time.
Dr. Tabata created the exercise routine to increase muscle strength and cardiovascular endurance in his skaters while working with the country’s Olympic speed skating team. He believed that the brief, difficult, high-intensity training may produce gold medal results.
Although not all HIIT is Tabata, Tabata is HIIT. In essence, Tabata is a more intense kind of HIIT with shorter, more precisely timed workouts. You have a little bit more flexibility with HIIT workouts. Both are beneficial to you and are incredibly comparable. It all depends on which you like best.
In this article, we will cover the benefits of Tabata training, and some of its exercises.
Benefits of Tabata Training:
Burns fat and Increases Your Metabolism:
Your body experiences an Oxygen Debt when you complete a “True” Tabata with 100% effort for all 8 intervals. In essence, your energy system borrows oxygen from your muscles’ stored reserves to give you one more burst of energy. You are figuratively “emptying the tank.” Your body must return the oxygen it borrowed to your muscles while it heals. As it struggles to recuperate, this puts the body in a high metabolic state for hours.
You will reach a point when your lungs can no longer process oxygen at a fast enough rate if you increase your speed or intensity enough. Your anaerobic (airless) system activates at this point. Your muscles’ stored energy is “borrowed” by your anaerobic system, which then “lends” the muscles oxygen so that they can recover. The term “oxygen debt” refers to this “borrowed debt” of oxygen. The amount of oxygen debt increases as energy borrowing increases.
So, how does this help you burn fat and increase your metabolism?
Your heart rate and metabolism will quickly increase with Tabata’s workout. Your heart rate will undoubtedly increase, which will increase your metabolism. Your body has to work considerably harder to keep up with you since you are operating at such a high level of intensity. Your metabolism will remain high during the entire workout and even after you stop. This implies that your body will continue to burn fat all day long.
You can Do it Anywhere and at Any time:
Everybody could use more time, whether it is for a job, family obligations, children, or transportation. Time is a valuable resource. One of the most common justifications for not exercising is a lack of time. However, no matter how busy you are, just four minutes of this intense exercise can give you a fantastic workout.
Due to time or cost constraints, many people don’t want to spend hours working out at the gym. To take advantage of the advantages of Tabata training, you don’t need to join a gym or purchase any expensive specialty equipment. You only need your body weight or some simple household tools, such as bands and dumbbells. Tabata is a quick and effective workout, and because of its high intensity, you don’t have to perform it every day. With this approach, two training sessions per week are sufficient to get the benefits.
It Protects Your Muscle Tissue:
You run the danger of losing muscle and fat when you diet or try to lose weight. You must exercise your powers to keep them in prime shape. The Tabata method’s high-intensity training is excellent for constructing and preserving muscular tissue.
You won’t be eating away at any muscle tissue because getting a good workout only takes a short time. on the other hand, extensive cardio sessions will eat away your muscle tissue.
It is For Everyone:
Whatever your level of physical ability, you can adjust movements to suit your needs. There is a movement for everyone, whether it be sprints, pushups, planks, or just continually sitting and standing for 20 seconds at a time.
Increases aerobic capacities:
The highest amount of energy that can be generated by our body in the absence of oxygen is known as anaerobic capacity. aerobic capacity is a gauge of how well the heart and lungs can distribute oxygen throughout the body.
“A Study found that aerobic capacity is increasing significantly from the pretest (before Tabata training) to the posttest (after Tabata training). Meaning that there is a significant influence of Tabata training to increase aerobic capacity. It can be concluded that Tabata training increases aerobic capacity”
Broad jump to fast feet:
- Put your feet hip-width apart and stand. Kneel while maintaining a raised chest and sending hips back.
- Jump forward with both feet while contracting your glutes and core, and land gently.
- Lift yourself onto your toes while maintaining a modest hinge in your hips and a mild bend in your knees.
- Backtrack to where you were at the beginning in modest, rapid steps.
- start with rising, and after that Squat down and place your hands on the floor.
- Jump your feet back into the High Plank posture at this point.
- keep your core engaged and your hands directly beneath your shoulders.
- When in the plank position, be sure your hips are parallel to your shoulders.
- When returning to the plank, avoid dropping your hips.
Lateral lunge to knee drive:
- Stand straight and tall with your feet hip-width apart.
- Send your hips back and move your left foot wide to the left.
- Keeping the right leg straight, bend the left leg and lower into a lateral lunge.
- Lift your left knee to your chest as you shift your weight to your right foot and push off your left.
- Swing your arms naturally to help you pick up speed and lift.
- Repeat on the same side with a soft landing on the right foot.
- Change sides for the following round.
Push-Up Side Planks:
- Start in a plank position with your hands slightly wider than your shoulders and lined up in a straight line.
- Be sure to maintain fundamental engagement.
- Perform a pushup.
- Roll onto your left hand and raise your right hand to the sky to assume a side plank position.
- Perform a pushup.
- On the opposite side, repeat the side plank posture action.
- Then, go back to the starting position
- Place your feet together and sit on the floor with your knees bent.
- While keeping your knees bent, raise your feet a few inches above the ground. To improve your balance, lean back till your back is 45 degrees from the ground.
- Try to keep your core engaged the entire exercise.
- Move your arms in a twisting motion from side to side while keeping your palms together and your arms extended in front of you.
- Be sure to simply twist your upper body while using your obliques and upper abs.
- Avoid applying any force on your low back.
Remember that you will not be doing these exercises separately, but together. Eight intervals of 20 seconds of vigorous activity followed by 10 seconds of relaxation make up a Tabata round, which lasts for four minutes. You can choose to complete one or a few exercises for a shorter session instead of the standard 20-minute Tabata workout.
Tips To Help You Get the Most out of Tabata Training:
- Ensure that you warm up for 5 to 10 minutes.
- Make sure to take 1-2 minutes to relax in between rounds if you decide to perform numerous Tabata exercises in one session.
- Pick activities for the whole body that engage the most muscle groups.
- As you get closer to a final couple of rounds, your body and muscles will quickly become worn out. To prevent injuries, pay close attention to your form.
- During the 10-second rest period, concentrate on regaining your breath.
- Don’t ever slow down as you approach the end of the exercise.
- Be ready to feel hot, sweaty, and worn out
If you’re short on time, need to switch up your routine, or want to increase endurance and speed, Tabata is a wonderful way to get in a quick exercise. Add this kind of exercise to your fitness regimen to see results. Tabata training can help you elevate your exercises, whether you’re a real athlete or just want to get more fit. The best results will come from regularity and repetition, just like any other exercise, so set a goal for yourself to increase and maintain your level of fitness.
For other types of workouts check the links below: