Tabata training is a High Intensity Interval Training
(H.I.I.T) workout that lasts four minutes.
The History of Tabata
Tabata training was discovered by Japanese scientist Dr.
Izumi Tabata and a team of researchers from the National Institute of Fitness
and Sports in Tokyo.
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Tabata and his team conducted research on two groups of
athletes: one group trained at a moderate intensity level while the other group
trained at a high intensity level. The moderate intensity group worked out five
days a week for a total of six weeks; each workout lasted one hour. The high
intensity group worked out four days a week for six weeks; each workout lasted
four minutes and 20 seconds (with 10 seconds of rest in between each set).
The results; group one had increased their aerobic system
(cardiovascular), but showed little or no results for their anaerobic system
(muscle). Group two showed much more increase in their aerobic system than
group one, and increased their anaerobic system by 28 percent.
In conclusion, high intensity interval training has more
impact on both the aerobic and anaerobic systems.
The Tabata workout lasts only four minutes, but is one of
the longest four minutes you'll encounter. The structure of the program is:
Workout hard for 20 seconds
Rest for 10 seconds
Complete eight rounds
You push yourself as hard as you can for 20 seconds and rest
for 10 seconds until you complete eight sets. You can do pretty much any
exercise you wish. You can do squats, pushups, rows, etc... Any exercise that
works your large muscle groups is strongly recommended. Kettlebells work great
too.
Academy West offers Total Body Tabata!