If you’re like the majority of the population, you don’t have time to spend hours at the gym.
But if you got at least 20 minutes of free time to work out you need to read this,
Here’s something you can do that will give you more benefits than your casual 1-hour daily cardio routine!
And the best part of it all is you can do it at home!
Have you ever heard of High-Intensity Interval Training, HIIT for short?
Well, Tabata Training is similar in some ways.
History of Tabata Training?
For you to understand what Tabata Training is you need to learn a little history of how Tabata came about.
So, in 1996 Dr. Izumi Tabata studied the effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity.
Anaerobic basically means when your body is burning energy (calories) without oxygen.
Examples of anaerobic exercises are full-out sprints for a short distance, cycling as fast as you can, and heavy weight lifting.
Aerobic is the opposite, it’s when your body is using oxygen to burn energy (calories) with oxygen.
Examples of aerobic exercise: brisk walking, slow jog, and moderate cycling.
Back to the history of Tabata Training.
Dr. Tabata examined 2 groups for 6 weeks. The 1st group did moderate-intensity training on a cycle ergometer (cycling machine) for 1 hour a day, 5 days a week. The 2nd group did high-intensity intermittent training 20 minutes a day, 5 days a week.
The result was, the 1st group did not increase their anaerobic capacity. While the 2nd group increased their anaerobic capacity by 28%.
An increase in anaerobic capacity means that you’re able to sustain higher intensity activities. This means you won’t get tired easily when you’re doing your daily activities (chores)
Who Can Exercise Using Tabata?
So who can exercise using Tabata, anyone can use the Tabata training method.
The intensity will depend on you. You can start slow and gradually increase the intensity as you increase your strength and endurance.
According to American Heart Association, HIIT appears safe when applied to patients with the cardiovascular disease within a tertiary care service.
Although it’s safe, before you engage in such High-Intensity Interval Training, you should see a doctor and get cleared before engaging in such activities.
How You Can Start Using Tabata Training?
Tabata Training Example:
1 Set of Tabata Circuit:
– High Knees 20s
– Mountain Climbers 20s
– Push-Ups 20s
– Sit ups 20s
– Lunges 20s
– Air Squats 20s
– Planks 20s
– Jumping Jacks 20s
1 Minute Rest once you finish the whole set
Use the table down below, it’ll make more sense.
Where Can You Exercise Using Tabata?
As you can tell by the example, you can perform this at your work, somewhere in your garage, pretty much anywhere. It doesn’t require any equipment.
This is why I love the Tabata training method because it’s very convenient and it’s scientifically proven that the benefits surpass moderate-intensity exercise.
The best part of it all is you can use it with any type of exercise.
