Tabata (Tuh-bot-uh) training was started by a Japanese dude named, you guessed it....TABATA! Izumi Tabata to be precise. It is basically a variation of HIIT (High Intensity Interval Training). However, it's not just high intensity. It's ridiculously and deliciously high intensity. Standard Tabata training looks something like this:
<Insert Exercise Here>
20 seconds exercise
10 second break (repeat to complete 8 total rounds or 4 min. total time)
***You score yourself based on the lowest rep count in any 20 sec. period of work
ie Round 1-4: 12 reps completed
Round 5: 6 reps completed
Round 6-8: 8 reps completed
YOUR SCORE: 6
The idea is to work EXTREMELY hard for 4 minutes of time, rather than working moderately hard for longer periods of time. What Izumi found out when he tested this theory was those who participated in Tabata-style training as opposed to "normal" training developed a greater aerobic AND anaerobic threshold. What this means is that not only were they pushing their cardiovascular systems to growth and increased capability, but they were also challenging and growing muscles. When I research training styles/types, my goal is to find the most effective means by which to create results in the minimum amount of time. Tabata training is an effective AND efficient. As with any workout routines, you will eventually get bored or lose focus, so feel free to change it up, and maybe add Tabata only from time to time. Maybe you're on the road, or trying to wrestle around your day with 5 kids, and you only have a limited window in which to train. Add some Tabata to your week.
Tabata training can be performed by choosing just about any exercise to be repeated for the proper time and rounds. Exercises I use most often for my clients and myself are pushups, situps, squats, and lunges. What you'll find rather quick is that round one you will feel like the king or queen of Tabata...but wait. Though you DO get a break, that 10 seconds will go quickly. It's designed to give you just enough time to breathe and recognize that you have to start again momentarily. Now what most folks don't recognize when they start their routine is just like starting and stopping your car, you will use more fuel than simply continuing on. That's where the burn comes in. As you start and stop through several rounds, your body fatigues faster and faster...but I challenge you to keep your score as high as you can. Remember, to get that stubborn body fat to go away, you have to burn the junk out of your body first. Train hard, and get excited as the results come in. As always, if you have any questions, comments, concerns, or would like to talk about training sessions, feel free to hit me up.
Stay Strong,
Chad
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