Tabata exercise is an advanced form of interval training. This training involves completing an intense four-minute exercise routine. The routine can include a variety of exercises; however, you achieve better results when choosing an exercise that works the entire body or all major muscle groups. Tabata interval training is an intense alternative to long cardiovascular sessions, and using equipment while exercising is optional. This form of training is named after its creator, Dr. Izumi Tabata.
Tabata Research
Tabata developed in Tokyo, Japan at the National Institute of Sports Fitness. A study conducted on the effects of moderate- vs. high-intensity aerobic exercises on anaerobic capacity is what brought this form of training into existence. Anaerobic capacity is the ability to expend energy without using excessive oxygen, which builds stamina and prevents muscle fatigue. The results of Dr. Tabata’s study showed that low- to moderate-intensity workouts have no effect on anaerobic capacity, and high-intensity workouts done in intervals improved anaerobic capacity by 28 percent over a six-week period, according to RossTraining.com.
Equipment
You may perform Tabata exercises using cardiovascular machines, barbells, resistance bands and exercise balls. You may also train without using any equipment. Any form of exercise that allows you to train in intervals is acceptable. After deciding on an exercise, you must complete eight sets of the exercise at an intense, fast pace for four minutes.
Performing Tabata
If you choose squatting as your exercise, you would squat fast and intensely for 20 seconds, stand for 10 seconds, and squat again for 20 seconds -- repeating this process until you complete eight full sets of squats in exactly four minutes. If you choose bench pressing as your workout, you would lift the weights as quickly as you can for 20 seconds, taking a 10-second break after every 20 presses for four full minutes. You may perform Tabata using any workout of your choice.
Experienced Exercisers
Tabata is not for beginner exercisers, and consulting a physician before training is recommended. A certain level of fitness and stamina is necessary to perform Tabata. Without a certain level of experience, you may strain your heart and body, which can have serious consequences. Even experienced exercisers should start slowly by training once per week until their body gets used to moving at a fast pace at a high intensity.
