What is Tabata Training?
To most this is a foreign word. Even though Tabata training is becoming more and more popular in our area, its roots began in Japan. Tabata is a form of High Intensity Interval Training or HITT and was founded by a professor named Izumi Tabata and was originally used on speed skaters. Tabata training combines intervals of 20 seconds of max workout with a 10 second rest period. This type of training will increase your VO2max (how you consume oxygen during exercise) as well as your anaerobic capacity (how well your body works without the use of oxygen), and of course contribute to weight loss.
“What will I need?”
Technically Tabata training only requires that you have a timer. However many lifting exercises can also be done in a Tabata style workout so weights are a great addition. Also, it is recommended that you have a journal or notebook so that you can record weights that you may have used and track your progress.
“What exercises can I do?”
The exercises that you use to create your Tabata is completely up to you and your goals. I personally recommend a combination of strength and cardio exercises.
- Pushups for intervals 1 and 3
- Body weight Squats for intervals 2 and 4
- Medicine ball slams for intervals 5 and 7
- Sprinting or jumping rope for intervals 6 and 8
Check out this video for a great 12 minute Tabata Workout!
Pre and Post Tabata:
Make sure that you are properly warming up for a Tabata workout. This is a high intensity workout and you don’t want to simply jump into it. Also during your workout make sure that you are motivating yourself and pushing yourself to your limits. The only way that you will see results from this training method is if you are pushing yourself 100% during the 20 seconds of each exercise. Finally, make sure to cool down. Light jogging is a great way to cool down from this type of training.
Want to try a Tabata class? Check out our class at Focused Fitness Tuesdays at 6:35PM. Get to your Tabatas and EARN YOUR BODY!