Although high-intensity interval training (HIIT) is popular among workout enthusiasts, Tabata training has gained its own fanbase worldwide. Specifically, this four-minute workout consists of 20-second exercises of all-out effort followed by a 10-second resting period. Due to its short duration, this workout is mostly preferred by people with limited leisure time and those without access to proper gym equipment.
The Science Behind Tabata Training
As a form of HIIT, this workout was originally designed to do two things: increase muscular strength and improve cardiovascular fitness. While other fitness terms tend to be acronyms, Tabata is an exercise style named after its creator, a Ritsumeikan University professor, named Dr. Izumi Tabata. Specifically, this training regimen can be done with only a person’s body weight, which makes it accessible to people. Moreover, research shows people can improve their aerobic fitness and cardio endurance by engaging in this workout. Although Tabata training is easy and simple to complete, beginners may be intimidated by its high-intensity exercises.
In 1996, Dr. Izumi Tabata discovered the science behind this workout by conducting an experiment that tested the effects of interval-based exercising on athletes. First, he divided various athletes into two groups, with one following a traditional workout regimen, while the other followed a regimen using the Tabata training method. Overall, the first group exercised with moderate intensity five times a week for an hour, while the second group did 20 seconds of intense exercises with a 10-second rest period, for only four minutes. In the end, the test lasted for six weeks and found that the Tabata group had improved more in anaerobic and aerobic fitness despite having less training time.
The Intense Structure of Tabata Training
Typically, individuals perform certain exercises for four minutes straight, with 20 minutes of all-out exercising and ten-minute breaks in between. To be precise, people can repeat the cycle of exercising and resting eight times within those four minutes. For example, individuals who choose to do push-ups as their exercise, usually do as much as they can for 20 seconds, and then either stop or do something light for the ten-second rest period.
Similar to other HIIT workouts, Tabata works as it allows people to push their minds and bodies to the limit in short bursts of fast-paced movements. Unlike other HIIT workouts, the structure of Tabata training consists of longer intense intervals and less rest time. Due to its simplicity and intensity, Tabata workouts are considered one of the most demanding forms of HIIT and produce great results.
Tabata Training Benefits
People who participate in Tabata training consistently notice weight loss by having a boost in their metabolism despite building muscle mass. Ideally, those who get bored easily may get the most out of Tabata as it keeps them engaged in the workouts by moving from one exercise to the next in quick intervals. Furthermore, recent studies have shown that people who regularly partake in Tabata training enhance their body’s ability to use insulin better to improve fat burning. According to another study, Tabata training can also improve metabolic health as its participants experienced a 28% increase in respiratory fitness.
Who Should Try It
Understandably, people with fitness experience may find Tabata training more suitable as they can enhance their workouts without worrying about time. Specifically, those familiar with standard exercises or who can perform them quickly with minimum instruction may benefit the most. With that said, fresh faces or beginners working out should use another training exercise as they may need more guidance to do well. Likewise, individuals with various heart conditions or high blood pressure shouldn’t do this exercise training to avoid any potential health problems.
Final Thoughts
Ultimately, Tabata training usually lasts four minutes with eight rounds of tough exercises, making the full workout. Repeating this routine a few times with a warm-up and cooldown period should make a complete Tabata session around 20 minutes. Particularly, bodyweight exercises work great for Tabata since transitions can happen quickly and be done without equipment.
However, people who prefer to use equipment in their workouts can as they help increase the intensity and strengthen the muscles. What’s more? A gym membership isn’t required for Tabata training since it can be done from home. Not only that but these workouts are quick and efficient for anyone regardless of their fitness level.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician or other medical professional. Please speak with your doctor or therapist if you have any questions or concerns.
