You don’t have to go the gym to keep fit and stay healthy.
You can still exercise at home and get incredible results. Tabata is a highly effective, high-intensity exercise program you can undertake in the comfort of your home.
It was developed by Dr. Izumi Tabata in Japan and is especially ideal for busy mums. It lasts for only 4 minutes.
- Sprint hard for 20 seconds
- Rest for 10 seconds
- Repeat for a total of four minutes
In 1996, at the National Institute of Health and Nutrition in Tokyo, Dr. Tabata and his team studied two groups of athletes for 6 weeks.
One group performed high-intensity exercises for short time periods. The other group did medium-intensity exercise for long time periods.
The results showed that the aerobic capacity of the medium-intensity exercise group had risen by 9.5%. Their anaerobic capacity didn’t change. and their anaerobic capacity by 0%.
Conversely, the high-intensity exercise group raised their aerobic capacity by 14%. Their anaerobic capacity increased by 28%. Their lung capacity and oxygen utilization also improved.
Tabata workout is aimed at enhancing your athletic performance. You need to start by doing longer, less intense sprints. Then, take longer breaks in between. You also need to do 60-90 seconds of mid-intensity running. Then, rest for a minute.
Afterwards, gradually increase the intensity. While at it, shorten the exercise and rest times. You need to exercise for a few minutes at the beginning, and then strive to reach 4 minutes.
What are the benefits of Tabata workout?
- It builds muscle
- You don’t need any special equipment
- It takes just a few minutes
- It burns fat and affects the way your body processes glucose
- It increases the levels of endorphins. These promote your happiness.
You can incorporate this exercise into other workouts such as squats, push-ups, cycling, pull ups, jumping rope, cycling, etc.
Now, let’s explain Tabata in details:
- First, stretch your muscles to avoid injuries.
- Set up a timer. You need to record the workout’s duration.
- Simply run as hard as possible for 20 seconds.
- Rest for about 10 seconds.
- Repeat in 6-8 sets, for a total of 4 minutes.
- Then, stretch once more, and sip some room temperature water.
You should do this exercise only 2-3 times every week.