When it comes to fitness, there are countless workout styles you can try to lose weight and tone your muscles. From Pilates to Zumba, all forms of exercises are good for improving your flexibility, strength, and endurance. But if you are looking for a new, energising and high-intensity exercise then you may consider trying Tabata.
What is Tabata training?
If you have ever tried interval training then you must be familiar with the term “Tabata training” or “Tabata protocol.” Tabata is a high-intensity interval training, which is specifically designed to get your heart rate up in a short period of time.
Developed by Izumi Tabata, Ph.D., at the National Institute of Fitness and Sports in Tokyo, Tabata is based on timed interval method. In this training session, you have to perform any exercise for 20 seconds with maximum intensity and then rest for 10 seconds. Repeat this 8 times for about 4 minutes and then change the exercise.
The benefit of doing Tabata training
Performing exercises at high intensity helps to target a greater range of muscle groups as compared to other traditional exercises. Tabata training does not only helps to keep you fit but also burns more calories both during and after your workouts. Here are 3 major health benefits of Tabata training:
1. Helps to burn fat
This form of workout puts a lot of stress on your body and as a result, you burn more calories in a short period of time. As per a study conducted at the University of Wisconsin-La Crosse, doing a Tabata workout can help you burn 15 calories every minute. This workout regime can be excellent for people trying to shed kilos.
2. Increases endurance
This workout routine also helps to increase your endurance. As per a study, performing Tabata four times a week can help to improve your anaerobic capacity (amount of energy produced by the body by burning carbs) by 28 percent, and VO2 max (amount of oxygen consumed while exercising) by 15 percent.
3. Improves efficiency
As Tabata is a high-intensity workout, you have to stay focused and attentive, which helps to enhance your efficiency.
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How to perform Tabata training
Though the original study was carried out on a stationary bike, but you can perform Tabata protocol with almost any exercise. Here is what an ideal Tabata training looks like:
Push-ups (4 minutes)
Squats (4 minutes)
Jumping Jack (4 minutes)
Start with push-ups. Perform it for 20 seconds at high-intensity and then rest for 10 seconds. Again perform push-ups for 20 seconds and then rest. Repeat the same pattern for eight sets of push-ups, then rest for one minute. Do the same with Squats and Jumping jack.
Things to keep on mind
Tabata is an advanced level of the workout and is not suitable for beginners. If you are a newbie start with simple and easy exercise before attempting Tabata. Performing Tabata, in the beginning, might strain your muscles and you may get injured.