As fashions change there are hundreds that pop up. New trends each year take us by storm. In this article we are going to look at Tabata. Not an entirely new concept but a style that has been well researched, not always the case in some disciplines!
An intense style of training. Tabata training is a very high-intensity interval training (HIIT) workout, with exercises lasting no more than four minutes.
The History of Tabata
As mentioned previously, its not an new concept. The discipline was discovered by Japanese scientist Dr. Izumi Tabata from the National Institute of Fitness and Sports in Tokyo.
Him and his team used two control groups to research the training style.
They found that high-intensity interval training has more impact on both the aerobic and anaerobic systems. Up by 28% in comparison to moderate styles of training.
The way it works!
Each exercise in a given Tabata workout lasts only four minutes, but it's likely to be one of the longest four minutes you've ever endured. You can select any exercises you want in truth. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too.
You structure the program is as follows:
Work out hard for 20 seconds
Rest for 10 seconds
Complete 8 rounds
You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You'll complete eight sets of each exercise.
An example of a Tabata workout looks like this:
Press - Ups (4 minutes)
Bodyweight Squats (4 minutes)
Burpees (4 minutes)
Tuck Jumps (4 minutes)
Start with the press-ups. Completed at a high intensity or 20 seconds, then rest for 10 seconds, and then repeat at high intensity for 20 seconds. Once you complete eight sets of press-ups, give yourself a rest period of 60 seconds.
Next, move on to squats and repeat the sequence of 20 seconds on, 10 seconds off. Once you finish eight sets of squats, rest for one minute, and then do burpees. After burpees, finish the workout with Tuck Jumps.
Popularity of the style has risen and in part to our hectic lifestyles. Tabata is great to get a quick workout in, when you have limited time frames to work out in. It’s also a great variation to tired routines and can shock the body.