Todays episode is all about tabata training which is a form of high intensity interval training or H.I.I.T. Tabata workouts only take 4 minutes so how is it possible that you can get fit and healthy from something so short? Listen on to find out..(P.S at 4:03 I mean to say aerobic capacity AND anaerobic capacity, not anaerobic twice, my bad! I need sleep…)
In This Episode You Will Learn:
- What tabata is
- how to do it
- why anaerobic capacity is key in losing body fat
- health improvements gained such as decreased blood pressure and improved cholesterol profiles
- which exercises you should use for it
- how to incorporate it into your life
- who Royal H. Burpee is
Tabata training is more like high-intensity interval training (HIIT). People have been going through tabata training for a long time. It used to be routine in a competitive athlete’s training regimen. But soon, people have accepted it as a daily workout routine.
It started from cross-over gyms, where people got introduced to this type of training session. Instead of running hours and hours on a treadmill and other equipment, people started to appreciate HIIT more and started to get accustomed to it.
What is Tabata Training?
Tabata training has been created by a professor named Izumi Tabata, who worked with Olympic speed skaters. His idea was to create a very simple yet effective form of workout. It was like carrying out squats or burpees at a very high intensity for 20 seconds, then take a rest for 10 seconds. Tabata training required for continuing this cycle 8 times, and that’s the whole workout. The first few times might not seem tough, but in the latter cycles, your body would crave for the rest period of those 10 seconds.
Tabata Training Benefits
- The benefits of Tabata training is to increase your oxygen consumption by 14% percent.
- It also boosts your anaerobic capacity by 28% percent. Anaerobic capacity is key as it helps to shed body fat, build and preserve lean muscle.
- Studies have shown moderate aerobic activity might increase aerobic capacity but does not change your anaerobic capacity. Anaerobic capacity is what makes us look leaner, fitter, and more athletic.
- Tabata training helps to increase both aerobic and anaerobic capacity.
- Increase lean muscle and reduce body fat.
- This high-intensity type of training can also help reduce blood pressure and also improve your cardiovascular health, increase insulin sensitivity, and improve cholesterol profiles.
- This form of training also reduced your time in the gym
- You don’t need any equipment for doing it. You can train anywhere, even in your office.
How can you improve?
Izumi Tabata had the participants perform this form of training 4 times a week. If you are involved in a strength training program, tabata is good for doing at the end of your workout. You can start by doing it two times a week with a few days in between. It is recommended not to do tabata training every day. Then slowly, you can increase up to 4 times a week.
Even though tabata training can be performed by people of any age, but it is required that you get yourself checked first. See if you are able to physically perform tabata training as it is a high-intensity training regimen. And you will know it yourself if you are able to do it perfectly. You will feel like you have completed a marathon at the end of 8 cycles.
Exercises to do in 20 seconds
Rope skipping, sprinting, weightlifting, squats, and burpees for the 20 second period. You can take a rest or walk for the 10 second period. You need to maintain the training interval followed by a resting period every time. Following this pattern is the most important part.
In case you feel like you may not be able to maintain the time interval, you can download the Tabata app from Apple or Google play store. As you start the app, it gives a proper time limit with count downs. There is a countdown alert in the last 10 seconds. If you follow the countdown properly, it keeps you completely in shape.
Before starting the Tabata workout, you can try to have a warm workout. Even a 5-minute brisk walk or cycling for a few minutes will warm you up before starting the workout.
Resources Mentioned In This Episode:
- American College of Sports Medicine studies
- Improved anaerobic capacity studies from high-intensity training
How to do a perfect burpee: