What is TABATA?
- Tabata is a high intensity interval workout system that was researched in Japan by Izumi Tabata.
- Izumi Tabata studied two groups of athletes to compare moderate high intensity interval training to high intensity interval training
- Tabata found that the group testing the high intensity interval training improved both there anaerobic (without use of oxygen) and aerobic (use of oxygen) systems while the other moderate high intensity interval training group only improved there anaerobic system.
Basically Tabata training is:
- Pushing hard for 20 seconds
- Resting for 10 seconds
- Repeat 7 more times for a total of 8 rounds
- Tabata produces incredible result in under 10 minutes which for most would equal the amount of 45 minutes on a steady cardio machine
Tabata Workout (Beginner)
Because of the intensity of Tabata training, I suggest starting out here and working your way up!
- Start with a light warm-up for 2 minutes, this signals the body and prepares it for exercise. For those at home do some light jumping jacks, stationary jogging or just walk up some stairs nice and easy. For those at the gym get on the treadmill at a 2.5-3.0 pace and walk moving your arms to increase heart rate. Stretch your body out as well!!
- You are now ready, keep close to a clock as you will need to be on top of your timing, or pick up a Tabata timer for free on your Ipod http://itunes.apple.com/us/app/tabata-timer/id391275156?mt=
- You will need a jump rope and I recommend an exercise/yoga mat as it is much more comfortable and NEVER forget your WATER BOTTLE!
Tabata Week 1
Jump Rope-20 seconds
Bicycle Crunches-20 seconds
Jumping Jacks w/ squat-20 seconds
Lady Push-Ups-20 seconds
Jump Rope-20 seconds
Simple yet very effective
*If you want a challenge do real push ups and put some 3-5 lb weights in your hands while doing those jumping jack squats!
*Put yourself to work and PUSH yourself
Let me know how this one works out, I plan to do it later this afternoon possibly after my resistance training!
Love and Shine