Tabata workout

Moving on from previous post on energy systems, lets look at a good, hard workout to tax those systems and make you fitter,faster and stronger !!  

What is it

A Tabata Workout is an Intense and effective exercise routine.

If you're short on time but you still want a decent workout routine, a Tabata workout might be for you. Short but very hard and extremely intense is what Tabata is all about. The Tabata protocol works so well because it maximizes oxygen consumption with short bursts of focused exercises.

The Tabata Workout was invented by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic principle is this:

A Tabata interval is 20 seconds of hardwork followed by 10 seconds of rest.

Eight intervals in total gives you 4 minutes.

 Sound easy? If you do it right then you will feel it.

1) For 20 seconds, do as many repetitions as possible.

2) Rest for 10 seconds

3) Repeat seven more times!

One of the hardest aspects of doing a Tabata workout is staying focused for the whole 4 minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity - see previous post on 'Energy Systems'.  Dr.Tabata's group did a study to prove this idea. They also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising your muscle size.

This cardio interval training method is an intense and quick workout routine but very effective as it stokes your body's furnace to burn more calories long after the session..

The entire session lasts only about 4 minutes if you do it correctly. The rest period can be complete rest or a less intense pace. It is a great way to get a very intense workout in a very short period of time. I'm sure you'll feel like 20 seconds has never felt so long, 10 seconds never so short and 4 minutes never so painful!

I find the best and easiest way to time my Tabata workouts is by using a timer called the GYMBOSS Timer (available from Amazon at around £15) and is very easy to set and use. It is about the size of a small pager and has a belt clip and can either be set to beep, vibrate or beep and vibrate. It can be set for any amount of time and can be used as a stopwatch as well. An application for i-phones or i-pads are also available.

 Remember- before embarking on ANY exercise regime, particularly if you are new to or had a break from exercise, consult a GP or other health professional PRIOR to starting. Tabata is intense and is DEFINITELY NOT for beginners or the unconditioned.There is no substitute for qualified, good instruction and this is a benefit of attending our classes.