Everyone is constantly on the hunt for a better workout. Whether you’re an athlete, a health buff, or simply someone looking to lose some weight, improving the efficiency and effectiveness of your workout is always a good thing. And one type of workout that aims to make your it more efficient is called Tabata training.
What is Tabata training?
Tabata training, also known as Tabata protocol, was developed by Izumi Tabata, Ph.D. in Japan. It is a form of high-intensity interval training that aims to create a more effective workout.
In a nutshell, the Tabata protocol is a set of exercises that you perform at maximum effort for 20 seconds, followed by 10 seconds of rest. You repeat the exercise eight times for a total of four minutes of intense workout.
Tabata quite literally pushes you beyond your limits since it’s a high-intensity workout. In theory, you can just do a single exercise for the intense four minutes and it will still count as a Tabata workout. However, it’s best to use different types of exercise to target various muscle groups in a short span of time.
For people who can do it consistently, Tabata workouts are much better than traditional cardio workouts. That’s because the intense workout places your body under a lot of stress, which forces your body to work even harder and expend more energy to perform the workout.
It makes your body work at its maximum capacity, which means that all of your effort isn’t wasted. This means that you’re body is constantly at its limit during this workout.
The end result? You lose weight faster, maximize your workout efficiency, and increase your body’s endurance.
How do you get started with Tabata training?
The great thing about Tabata is that it doesn’t require any specialized equipment. All you need is yourself, and the ability to withstand the intense workout.
Tabata training involves a single type of exercise performed at full intensity for the duration of the set. For example, if you’re going to start your workout with front squats, you’ll need to do it at full intensity for 20 seconds, and then resting for 10 seconds afterwards. Repeat it seven more times for a total of four minutes of intense workout.
Make sure to push yourself to the limit
Pushing yourself is very important since the training depends on high-intensity exercise. If you’re not dead tired at the end of the workout, then that means you’re holding back and didn’t do it right.
This can also be done with other exercises such as burpees, push-ups, sit-ups, lifting weights, or literally any cardio exercise.
An ideal Tabata session consists of eight different workouts for four minutes each. That’s a total of 32 minutes of high-intensity workout that’s not for the faint of heart.
One thing to remember is that Tabata isn’t a daily workout. At most, you should undergo Tabata training twice a week. Tabata is an intense workout and you need to give your body enough time to rest and recover.
If you overdo the training, you’ll be doing more harm than good, so it’s best to do it in moderation.