With so many exercise options, styles, and programs to choose from, how do you know which one is right for you? If you’re short on time and need a quick workout, you need to switch up your routine, or you want to improve endurance and speed, consider Tabata training. Tabata training is a high-intensity interval training (HIIT) workout, featuring exercises that last four minutes.
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).
The results: Group 1 increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscular). Group 2 showed a greater increase in their aerobic system than Group 1 and increased their anaerobic system by 28 percent.
In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.
The structure of the program is as follows:
*Workout hard for 20 seconds
*Rest for 10 seconds
*Complete 8 rounds
Push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one round. You’ll complete 8 rounds. You can pretty much choose any exercise you wish. In the embedded video, I demonstrate exercises that utilize large muscle groups, and ones that can be done from anywhere with no equipment. I start with squats, followed by push-ups, reverse lunges and plank walks. I then repeat the same four exercises. I had a blast working with The Health Journal, as part of their Well Fit, Well Fed, Well Advised series. I love what they’re doing. Check out their YouTube channel. I can’t wait to film the next one! Stay tuned…