What Is Tabata Training? What Are The Benefits?
The Benefits Of Tabata Training
With so many workout styles and fads that come and go, it’s hard to find one that really fits the bill in terms of toning and getting your heart racing. If you’re getting bored of your regular gym classes or are struggling to get the body you want, then it might be time to try something different. How about Tabata training?
Discovered by a Japanese scientist and professor, Izumi Tabata, this method of high-intensity interval training (HIIT) was initially developed for Olympic speedskaters, so you can see just how effective it is. Although we know most of you won’t be looking to enter the Olympics, we know it will up your workout game massively.
Izumi Tabata discovered that working out intensely for 20 seconds, then resting for 10 seconds, and repeating this continuously for 4 minutes over 8 cycles (phew!), had a much better effect on the athletes, both from an aerobic and anaerobic point of view. This provides you with a whole-body workout and increases fitness much more efficiently than other programs.
There are lots of different types of HIIT training methods, but most modern workout classes base their system and plan on Tabata. Think about kettlebell classes; they tend to use interval training to ensure each body area is receiving a workout.
1. How To Workout Using The Tabata Method
Many class instructors have taken the Tabata method and run with it, but in general, following the rule of working out for 20 seconds, resting for 10, over 4 minutes, and repeating, is a great way to see results from your workout. You can choose any exercises you like, but an example Tabata workout could look like this:
- Squats (weighted or just body weight)
- Push-ups (on knees or off)
- Mountain climbers
- Vertical jumps
You’ll also find once you start completing your Tabata training and changing up the exercises, you’ll find them easier to complete and will be able to do more in the time allocated. Remember, if you’re struggling with any of the exercises, the great thing about Tabata is that you can swap them for something else!
2. What Are The Benefits Of Tabata Training?
There are a wide range of health benefits when it comes to Tabata training, but also other advantages too. For instance, many of us often can’t find the time to work out, but timing is key when it comes to Tabata training, meaning that most workouts don’t last more than half an hour, allowing you to easily put your cross training shoes and fit a session in before work, during your lunch break, or just before bedtime.
So, what are the health benefits of Tabata then?
3. Great For Fat Loss
If you’re looking to lose weight through diet and exercise, Tabata is a great place to start, particularly if you don’t enjoy working out or have never really attempted it before. It keeps you on your toes, you can follow a plan by yourself, in your own home (just as long as you have a stopwatch!), and you’ll tone up too. With a high-intensity workout, you’ll be burning fat long after you’ve finished your intense session too.
4. Quick And Simple
You don’t need to spend hours in the gym, with complicated workout plans to get the body of your dreams. Even if you only have 20 minutes to spare during your busy day, that’s enough to get your heart racing and your blood pumping through a Tabata workout.
5. Reduces Risk Of Metabolic Syndrome
Never heard of it? Well, you should have done, as this condition can cause problems through obesity, blood pressure, blood sugar, and cholesterol. Tabata training and other HIIT can help reduce the risk of suffering from these metabolic factors, which can only be a good thing.
6. Increases And Improves Muscles
From growth to toning, your muscles will thank you for taking part in a Tabata workout. Tissue growth and repair (how your muscles become larger) happens much faster with this kind of high-intensity workout, as the strain and exertion on your muscles are much more, in a shorter space of time. This means your muscles could grow much quicker than other types of exercise.
7. Your Aerobic Capacity Will Increase
The more you exercise, the more your aerobic capacity increases i.e. the amount of oxygen your body can take in. The larger your aerobic capacity, the more likely your endurance levels will increase, allowing you to feel fitter and healthier when working out.
8. Your Anaerobic Capacity Will Increase
Although aerobic capacity levels increasing is a normal side effect of working out and exercising, your anaerobic capacity, so your body’s ability to burn carbohydrates for fuel, don’t tend to change. However, Tabata training is one of the only exercise plans that changes both your aerobic and anaerobic capacities. Pretty neat!
- What Is Tabata Training? – Active
- What Is Tabata Training And Why You Should Try It – Coach Mag
- Tabata Workout: The Fastest Way To Getting Fit & Lean? – Draxe
- What Is Tabata Workout & How It Works – Organic Facts