Discovered by the Japanese scientist Izumi Tabata (pronounced tah-`Bah-tah), it is a form of high intensity interval training that is completed in 4 minutes and provides benefits similar to other types of cardio training, in addition to anaerobic and mental toughness improvement. Yes, it improves your will power to succeed as you have to “push” yourself about midway through the training session.
But beware – 4 minutes of Tabata training is intense!
Where most cardio routines last anywhere from 30 minutes to 1 hour, the same benefits, and more, are reaped with Tabata training in a brief 4 minutes. This makes Tabata training an ideal exercise routine for busy professionals who do not have time to dedicate to normal cardio training. Or Tabata training makes a good warm-up routine before performing a traditional cardio workout.
Tabata training routines all share the same design qualities in that they:
- are 4 minutes long in duration
- consists of 20 seconds of intense training
- 10 seconds of rest
- consist of 8 sessions or rounds of training in a complete workout.
- For example, a Tabata routine may consists of:
- jumping jacks
- squat thrusts
- high knee jumps in place
- modified pushups
Each exercise is performed for 20 seconds with 10 seconds of rest in-between. Cycle through each of the four exercises 8 times for a complete Tabata session.
The only additional equipment needed, besides your normal workout gear, towel and a water bottle, is a list of exercises in your routine and a Tabata timer to keep you on schedule with your 20 seconds exercise/10 second rest cycle. You can use a free Tabata timer on your computer from Beach-Fitness.com or buy one to wear at Amazon.com.
Tabata training is not for everyone. If you have high blood pressure, you should consult your doctor first to see if you are physically fit enough before starting this type of training, or any high intensity training for that matter. Also if you are using weights in your Tabata routine, you run the risk of a weight or bar slipping from your hand and injuring yourself.
If you want a quick warm-up routine, or a fast way to see improved cardio functioning, lose weight and keep it off, consider Tabata training. It gets both aerobic and anaerobic results fast!