Tabata training essentially is twenty seconds of work followed by ten seconds of rest, repeated eight times, of any movement or combinations of movements you could imagine. It was developed by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Dr. Tabata discovered that this kind of interval training burns substantially more fat than aerobic training. On top of this, four minutes of Tabata workout builds as much muscular endurance as forty five minutes of normal cardio training. In fact, in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness. Something to keep in mind was that the the subjects were as fit as race horses before they started the trial, so the improvements were remarkable.This makes it an very versatile program. You can use tabata for weight loss as well most improving performance in most aerobic and anaerobic sport.It will be the longest 4 minutes of your life, but it will also be the most rewarding. Well, at least if you survive it.
So why do we do it? Take a look:
a) Reduced Body Fat: Although Tabata training has been used for energy system work, it was quickly found that it is a hugely effective way to strip fat from the body. The training is brief, but the knock out effects are increased calorie utilization through the day and more importantly, an increased rate of fat burning in the hours after training. While low intensity long duration work has you burning fat on the bike for say 45 minutes, Tabata causes you to increase the rate for fat burning for many hours after.
b) Ability to Train: If Tabata teaches the mind and body one thing, it is the ability to increase intensity and maintain a lot of hard work. This is incredibly useful anyone looking to be in thier best shape possible. In my experience, once a trainee has been exposed to Tabata they raise their game elsewhere in the weight room. Think you’re working hard on that final set of squats? Do a Tabata session and then think again.
c) Time Pressure: Plans are great, but they have to be able to fit into our hectic schedules. Train Tabata at anywhere between 3-7 minutes, and exercise can fit into any schedule!
For those on the road traveling or working late, mix in a Tabata.
Here is an idea: One full Tabata of Burpees and Situps, or Squats, Push Ups and Situps will be able to hold you over till your next WOD. Also, check out the Tabata timer apps for your computer or cell phone.
12 Med Ball Slams/ 12 Sledge Hammer Strikes
12 Tuck Jumps
12 KB Swings