FITNESS & BEAUTY · JUNE 2018
INTRODUCING TABATA … A NEW EXPLOSIVE AND EFFICIENT WORKOUT
Countless fitness trends have come and gone over the years . Each one promises to help you slim down , tone up , and achieve your fitness goals . Everyone has a different goal in mind when they commit to a fitness plan , and with hard work and dedication most exercise programs will produce results .
But what happens if you can ’ t carve out 60 minutes a day to get your sweat on or you find it hard to stick to a specific fitness plan ? Whether you need a quick burn or want to shake up your routine , Tabata training will deliver .
HISTORY OF TABATA
Tabata is a form of high-intensity interval training , more commonly known as HIIT . It was invented by Dr . Izumi Tabata in 1996 . Tabata , along with a team of researchers from the National Institute of Fitness and Sports in Tokyo , was hired by the head coach of the Japanese speed skating team to assess the efficacy of their workout program .
During his research , Tabata divided the athletes into two groups and gave each group a different workout plan . Group A worked out with moderate intensity for 60 minutes , five days a week . Group B worked out a high-intensity level four day a week for only 4 minutes and 20 seconds . Both groups were monitored over a six-week period . At the end of the study , they compared the VO2 max of the athletes in both groups and discovered the high-intensity training performed by Group B had a greater impact on both their aerobic and anaerobic systems . It was concluded that working out in four-minute highintensity intervals was more beneficial than working out for 60 minutes at a moderate pace .
BENEFITS OF TABATA
Improved Stamina : Tabata improves your aerobic and anaerobic threshold . Your aerobic capacity is measurement of your maximum oxygen uptake during exercise . Your body requires more oxygen when you work out . The rate at which your muscles and tissue are able to absorb oxygen is known as your VO2 max . Most people have a VO2 max between 30 and 60ml / kg / min . The higher your VO2 max , the more potential you have for aerobic you have for aerobic endurance . As you do Tabata training , your VO2 max will improve , along with your stamina .
Increased Metabolic Rate and Fat Loss : High-intensity interval training increases our metabolic rate by almost 15 times the basal metabolic rate . Your basal metabolic rate is the amount of energy your body uses naturally at rest . Not only are you burning an average of 15 calories a minute , but the increased demand Tabata puts on your body will increase your BMR and torch fat for hours after your workout .
Muscle Tissue Retention . If you want to improve your cardiovascular fitness but are concerned about losing hardearned muscle , Tabata training is for you .
No Time Constraints
HOW TO DO TABATA
Tabata is a 4-minute workout that consists of eight timed intervals . Each interval is broken down into 20 seconds of all-out exercised followed by 10 seconds of rest . Tabata training is going to mentally and physically push you to your limit . If you ’ re doing this workout correctly , you should feel completely exhausted and find it nearly impossible to finish the final interval .
By Ashley Aucoin
28 HEALTHY MAGAZINE