As you know, I am constantly looking for new ways to spice up my workouts and I am always up for something new. Here we go. This is only new for me, not for everyone else.
Tabata.
Of course, I can't just try something without doing a little research first. So I did. Now I will share it with you.
What is Tabata? Tabata was founded in Japan by Izumi Tabata.
Tabata is a form of high intensity interval training (or HITT). It is a method that is much more beneficial than regular moderate intensity training (jogging, biking, skipping, and so forth) and much more fun.
The Tabata Training Method is an advanced form of exercise and it requires you to be fit as well as mentally strong. The method is designed so that it lasts 4 minutes long, however within those 4 minutes you have to go through 8 intervals. Each lasting 20 seconds at a very high intensity. The 'very' is underlined for a reason. Very.
Using Tabata is simple and straightforward. Tabata training lasts 4 minutes and has 8 intervals in total lasting 20 seconds. Within those 20 seconds however, you are going all out. Make sure you use a weight where you can successfully go all out for all 8 intervals. Also make sure the exercises aren’t too hard and aren’t too easy. The exercises should be hard enough so it makes you sweat and breath during a interval, however easy enough so you can last the whole Tabata session.
Due to Tabata being a high intensity interval training form of exercise, it is very taxing to the body. In other words you will definitely feel the soreness in your muscles the next day. Make sure you rest the following day so your body can recover. Also make sure you eat before the Tabata workout and after. Another point is to warm up and stretch before the workout and have a cool down and stretch after the workout. The last thing you want is to pull a muscle during the Tabata training cycle and having to stop the timer.
Basically, if you use Tabata, you will be improving your aerobic system much more than traditional cardio training and you’ll be improving your anaerobic system at the same time.
Other than the short time and anaerobic increase, using Tabata will also fire up the metabolism during the workout and have an after effect after the workout (meaning even after you are done your Tabata workout, you’ll still be burning calories). Having high metabolism will help you burn fat and Tabata is a really good fat burning type of exercise.
As well, Tabata also improves mental toughness (or will power) because of the high intensity of it. At first when you do Tabata training, you might be having the thoughts of quiting. I know I did. But maybe for the first few times you don't do all out. You can work up to it.
Here is what I did today:
Pretty simple to follow. It's the effort that is required that if the tough part. If you are going to try this out use some sort of timer or stop watch. If you have an iphone or ipod or Android phone you can search 'Tabata Timer' in the App store, a bunch of options will come up. Click here to download the same one.
I actually ended up doing two rounds. I ran my sprints at 7.5 on the treadmill and I was able to complete the round pretty easily. So I did it again, but this time I ran the sprints at 8.5 on the treadmill and I was definitely sweating at the end of the 4 minutes. It felt good to try something different an the 4 minutes actually flies by and my Tabata Timer worked really well. I actually had a guy that was also working out in my condo gym ask me what I was doing. I felt like a pretty cool cucumber filling him in on "Tabata". I left out the fact that it was my first time every doing it and I had only heard of it yesterday. lol.
I also warmed up/cooled down on the treadmill for 5 minutes on each end. I also stretched afterwards for 5 minutes and 37 seconds to Piano Man by Billy Joel. I am going to try and play around with some exercises and try another Tabata style workout tomorrow. I will share them!
Happy Tabaturday,
Me+
Source: www.tabatatraining.org
