If you do not know what Tabata is, I’ll explain a little bit about it. Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.
The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.
Basic Tools To have
First, make sure you have some sort of journal or list saying what exercises you used for your Tabata and how heavy the weight was that you used (if you’re doing exercises that require weights). It is recommended to have a journal so that you can see if you are getting stronger.
Second, make sure to have a timer with you. If you are exercising in doors and are near a computer, you can use this timer. If you are outside, you can download a Tabata app or a mp3 Tabata. Also be sure to have proper attire as well and have a water bottle and towel with you to refresh you between rounds.
Designing Your Tabata
Next, you want to begin to ask yourself what you want to achieve. Do you want to lose fat? Do you want to improve your endurance? Do you want to improve your muscle endurance? Do you want to gain size and strength at the same time improving your cardio? All these can help formulate what exercises to include. This is a sample of a simple Tabata session: ■Pushups for intervals 1 and 3 ■Body weight Squats for intervals 2 and 4 ■Medicine ball slams for intervals 5 and 7 ■Sprinting or jumping rope for intervals 6 and 8
Using The Tabata
Now that you designed your own Tabata and know what exercises to use, you are ready to begin. Make sure everything is ready and that you have all the necessary tools. Make sure to warm up properly before and stretch or else you’ll pull a muscle during the session.
If you feel that you are getting tired and cannot go all out during 1 of the intervals, you can either rest for that session and go all out in the next; or you can go at a moderate intensity. However, if you find that you are doing this too often, redesign the exercises in your Tabata so that you can go through all the intervals at your max.
Finally, after you’re done the Tabata training, do a cool down (this can be a light jog around the track or light skipping and biking) and stretch. Make sure that your body gets proper rest and nutrition if you want to see the results you want.
Before You Use Tabata
Like many other exercises and forms of workouts; you must be committed and determined to put forth all your energy in the exercise. The Tabata Training Method is an advanced form of exercise and it requires you to be fit as well as mentally strong. The method is designed so that it lasts 4 minutes long, however within those 4 minutes you have to go through 8 intervals. Each lasting 20 seconds at a very high intensity.
Using The Tabata Training Method
Using Tabata is quite simple and straight forward. However you must be prepared for the session. The first thing you need to do is to pick the exercises you wish to include in your Tabata training. Then, you need the right equipment for the exercises. After, you have to decide which interval is for what exercise (if you have more than one exercise in your training). For example you could have one interval for one exercise and another interval for the other exercise. This is a sample Tabata training plan ■Barbell Squats (intervals 1,3) ■Pushups (intervals 2,5) ■Chin ups (intervals 4,6) ■Sprinting in place (intervals 7,8) ■Equipment needed: Barbell with weights, surface mat for pushups and a chin up bar
Tabata Training lasts 4 minutes and has 8 intervals in total lasting 20 seconds. Within those 20 seconds however, you are going all out. Make sure you use a weight where you can successfully go all out for all 8 intervals. Also make sure the exercises aren’t too hard and aren’t too easy. The exercises should hard enough so it makes you sweat and breath during a interval, however easy enough so you can last the whole Tabata session.
Using The Tabata Training Method Effectively
As mentioned above, you must be prepared and have chosen the correct exercises so you can see improvements in your fitness. However, what I didn’t mention was that you must have proper nutrition and rest if you want Tabata to work.
Due to Tabata being a high intensity interval training form of exercise, it is very taxing to the body. In other words you will definitely feel the soreness in your muscles the next day. Make sure you rest the following day so your body can recover.