Are you a fitness enthusiast looking for a fresh program to add to daily routine? Then you might consider Tabata training. Also referred to as the High Intensity Interval Training (HIIT), Tabata training course involves a four-minute workout that can enable you reach your fitness goal. Whether you are aiming at increasing strength, improving flexibility, losing weight or building muscles, Tabata training will lead you there. All you need is to stick to the plan.
Tabata training was invented by Dr. Izumi Tabata, a Japanese scientist together with a team of researchers from Tokyo at the Institute of Fitness and Sports. With his team, Tabata conducted a research on two athlete groups. The first group trained at moderate intensity level whereas the second group trained at a high-intensity level. The first group worked out five days a week plan for six weeks with each workout lasting for an hour. The second group worked out four days a week plan for six weeks with each workout lasting for 4 minutes 20 seconds, there was a 10 second rest between each set.
According to the results, the moderate intensity level group increased their aerobic system but showed few results for their anaerobic system. The group 2 showed much increase in their aerobic system than group 1 by nearly 28%. In conclusion, high-intensity interval training exercise has much impact on both the anaerobic and aerobic system than low-intensity interval training.
The four minute workout plan is divided into intervals. The first interval consists of a 20 second training, and then it is followed by another 10 seconds of hard training. Both the first and the second intervals are repeated 8 times. You will realize that adding the seconds together will give you a total of 4 minutes and that’s why it is also referred as 4 minute workout:
(8 x 20seconds) + (8 x 10 seconds) = 4 minutes.
There is a comprehensive cover of the Tabata timer as well as Tabata protocol. The workout was first tested on speed skaters by stationery bikes as the cross training method. During this test, the Tabata timer regime was used. Tabata timer regime consists of 20 seconds of high intensity exercise repeated 8 times followed by 10 seconds of low intensity training repeated 8 times.
As a matter of fact, the difference between the two intervals is just the intensity of training. The first interval involves an intense exercise while the second interval involves a slight reduction in the intensity. There is a 10 second rest between the two intervals.
If you look at the Tabata 4 minute program or rather structure, it may look something very simple lasting for only 4 minutes. However, you will realize that the 4 minutes is among the longest four minutes you’ve ever experienced and endured in any workout plan. Actually, if you don’t become absolutely exhausted from the work out, then that could mean you didn’t go hard enough. You should push yourself as hard as you can in order to complete both the intervals. You can decide to do pushups, squats, sit ups or any other exercise you are familiar with. Most of Tabata modern fitness are performed on treadmills and rowing machines and/or using weights.