Exercising is essential for healthy body and good shape, so if you have troubles going to the gym, we will show you exercises which you can perform at your own home. One of those exercising programmers is Tabata, which is highly effective. This intensive workout lasts for a few minutes; therefore it is ideal for busy people and moms with no free time. It lasts only for 4 minutes, but it offers incredible results.
It involves the following procedure:
Hard sprint for 20 seconds
Taking a break of 10 seconds
Repeat for a total of four minutes
The goal of this workout is to boost the athletic performance of an individual who uses it. Begin this programme by doing longer, less intense sprints, with longer rests in between. You need to perform 60 to 90 seconds of mid-intensity running, and then rest for one minute. In time, you will manage to slowly increase the intensity, and shorten the exercise and break times. In the beginning, exercise for a few minutes, and then work your way up to 4 minutes.
This exercising programme was developed by Dr. Izumi Tabata in Japan, and from there it is the name of this programme. Perhaps, it seems simple for most of you, but it is effective as it burns tons of calories.
In 1996, Dr. Tabata and his team conducted a study at the National Institute of Health and Nutrition in Tokyo; it involved two groups of athletes for 6 weeks. The first group performed a medium-intensity exercise for a longer period of time, and the other group performed a high-intensity exercise for a shorter period of time.
The findings were: the participants from the first group showed an increase in their aerobic capacity by 9.5% and in their anaerobic capacity by 0%. The second group showed an increase in their aerobic capacity by 14% and in their anaerobic capacity by 28%. The second one likewise improved their lung capacity and oxygen utilization.
The Amazing Benefits of the Tabata Workout Routine
Burning up fat
Building up muscles
Impacts the way the body processes glucose
No need of any special equipment
No time consuming, lasts only a few minutes
It elevates the endorphins levels, thus making you happy
This workout principle can be successfully implemented in other workouts as well, like squats, push-ups, cycling, pull ups, jumping rope, kettle bell training, and so on.
The Tabata Workout Routine in Details
You should begin this workout slowly, and then gradually increase the intensity.
Prior initiating the workout, stretch your muscles in order to avoid any possible injuries.
Then, set up a timer to record the duration of the workout.
Start running as fast as you can for 20 seconds.
Rest for 10 seconds.
Do repetitions in 6 to 8 sets, for a total of 4 minutes.
In the end, stretch again, and sip some room temperature water.
We are not saying that this exercise is easy; on the contrary it is difficult because it is an intensive workout, but highly effective. Therefore, we recommend you to do it only 2 to 3 times a week.