August 31, 2022 3 min read
Over the years, you have probably come into contact with countless workout styles that have been designed to help you achieve your fitness goals. Whether your aim be to lose weight, build muscle, increase your strength or improve flexibility, as long as you stick to the exercise program designed, they can help you attain your target.
Tabata training is a form of high-intensity interval training (HIIT), which includes exercises that are performed for four minutes. You may want to add the workout to your routine if you are looking for a new program.
The Japanese scientist Dr. Izumi Tabata discovered Tabata training along with a team of National Institute of Fitness and Sports in Tokyo researchers.
The team used two groups of athletes to conduct their research; whilst the first group were trained at a moderate level of intensity, working out five days a week for six weeks, the second group trained at high-intensity four days a week for the same duration of six weeks. Each workout lasted for four minutes and 20 seconds and included a 10 second rest interval in between each set.
Whilst group 1 witnessed an increase in their aerobic (cardiovascular) system, they showed either little or no results for their anaerobic (muscle) system. In comparison, group 2 witnessed a much bigger increase in their aerobic system than group 1 as well as a 28% increase in their anaerobic system.
Thus, the results found that high-intensity interval training has a bigger effect on both anaerobic and aerobic systems.
During a Tabata workout, each exercise only lasts for four minutes however it is likely to feel much longer. The program is structured as below:
Any exercise that works your large muscle groups are recommended such as burpees, push up and squats, but you can include basically any exercise that you wish. Kettlebell exercises are particularly good to include.
A Tabata workout example:
If you want to improve your speed and endurance, add something new to your routine or even if you are short on time and just want to get a quick workout completed, Tabata is a great option. By incorporating a Tabata workout into your regular fitness programme, you can easily produce results.
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