When you research about workout programs, you will find that many of them are quite difficult to understand. Many of them are also ha rd to follow and “non-motivating” especially to some who do not have the patience to exercise for hours every day. If you are one such individual, you will be happy to know that there is a workout program that is just right for you. Th is is called the Tabata Interval Training. Tabata intervals are very easy to follow, and it is guaranteed that you will soon get the hang of it once you try it out.
Research behind Tabata
Before we go any further, it is a must that you know the research, the science, and the tests behind this type of workout program first. Since it is highly possible that this is your first time hearing about Tabata, a brief, but concise explanation will help you understand it more. So for you to have a basic understanding of what this high intensity program is all about; below are some quick facts about it.
Basically, Tabata was developed by Japanese scientist Izumi Tabata. His research required dividing participants into two groups: one group used 70 % moderate intensity workouts for 5 days a week. They performed these exercises for a total of 6 weeks. The second group used 170% high intensity workouts for 4 days a week. Like the first group, they performed the exercises for a total of 6 weeks.
After the 6-week long testing and research, the Japanese scientist came up with these results:
- Group 1 participants experienced improvements only in their aerobic system. As for their anaerobic system, they only experienced little improvement. Some did not even have any improvement in their aerobic system at all.
- Those who belonged in the second group, on the other hand, were able to enjoy more benefits than the participants who belonged to the first group. Not only did they experience significantly greater improvements in their aerobic system; they also benefitted from having an improved anaerobic system.
Research Test Results and Conclusion
For you to further understand what all these mean, the results of the tests performed by the scientist comparing moderate intensity workouts (with 70% intensity) from high intensity workouts (with 170% intensity) showed that the latter is much more effective. This is because high intensity workouts require not only less time for the results to take effect; but also help improve both the aerobic (cardiovascular) system and the anaerobic (muscular) system.
So in a nutshell, much thanks to the test performed by Japanese scientist Izumi Tabata, it only proves that high intensity workouts are definitely much more effective than moderate intensity workouts. Aside from having more and greater results, high intensity workout programs such as Tabata intervals also require
less time to be completed since you are pushing your body harder. The body has to cope up with the kind of activity you are having it do, resulting in faster metabolism and heart rate. These then lead to greater fat burning potential, which means that you can lose weight faster.
Designing Your Own Tabata Regimen
One of the features that a lot of people find great about the Tabata training/workout regimen is that they are not limited to just a few types of exercises. You can actually design your very own program. You just have to know which aspect of your physical health you want to improve significantly. For example, if you wish to lose fat while also boosting your endurance levels and
working on your muscle endurance, here is a sample Tabata regimen design you can follow:
- Pushups (Intervals 1 and 3)
- Medicine ball slams (Intervals 2 and 4)
- Jumping rope or sprinting (Intervals 5 and 7)
- Body weight squats (Intervals 6 and 8)
Other Types of Great Exercise Choices for a Tabata Interval Workout Training Program
The Tabata Interval Workout training program does not limit you to just a few exercise options. Some of these exercises can even be done without any special equipment. In most cases, those who choose Tabata intervals as their workout regimen choose to incorporate three different exercises that help improve various
aspects of their physical health.
Here are some of the types of exercises that you can incorporate and combine together for your very own Tabata Interval Exercise program:
- Aerobic Exercises – Aerobic exercises, also known as cardiovascular or cardio exercises are those that increase the body’s heart and metabolism rate. Aerobic exercises are often preferred by those who wish to lose fat the natural way, since increased heart and metabolism rate result in much more efficient weight loss. Some examples of aerobic or cardiovascular exercises include rowing, stationary cycling, and running. You may choose one of these for your Tabata regimen.
- Anaerobic Exercises – Tabata intervals also consist of anaerobic exercises. These exercises are designed to improve your core strength as well as the health, mass, and volume of your muscles. The best anaerobic exercises are those that target multiple muscle groups for the greatest impact. Deadlifts, high impact strength training, and squats are the best choices for such exercises, as they use many muscle groups, including those located in your back, your hips, your torso, your legs,and your forearms.
- Any Other Type of Exercise – As mentioned above, you can use many different types of physical activity for your Tabata intervals. So aside from the aerobic and the anaerobic exercises mentioned above, you can also incorporate jumping jacks, jump roping, alternate between slow and fast walking, and sit ups among many others in your regimen. Keep in mind that exercising promotes better overall health and well- being, so aside from helping you boost your aerobic and anaerobic system, you can also lose weight and be healthier.
Don’t forget that you also have to incorporate 10 seconds of rest in each session, as this will help you cope up with the high level of intensity workout that the Tabata intervals have. You can choose to test out the design above so that you have something to begin with, but as soon as you get the hang of it, you can
come up with your own.