Supposedly Tabata is the single most effective form of interval training and at four minutes the shortest. However those four minutes are not easy and when you are done you should feel done. It is very intense. 20 seconds of hard training followed by 10 seconds of rest. Repeat seven more times. Done. Are you skeptical? I know I was when I first heard about it. In order to get the most out of it you have to go all out for those 20 seconds. Try to catch your breath again for the next ten and them WHAM back at it. Another key component to getting the most out of it is to use your large muscle groups when doing it.
Dr. Tabata discovered that this kind of interval training produces much better results than aerobic training. This included building as much muscular endurance as forty five minutes of normal cardio training. In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness. Something to keep in mind was that the the subjects were as fit as race horses before they started the trial, so the improvements were remarkable. source
Tabata is a great example of how quality can be better than quantity. Tabata can be used with running. 20 seconds all out sprint, ten seconds rest. Do it on the track, up hills, on the beach anywhere.There is a great article on Tabata sprints HERE on Mark's Daily Apple. I always feel like I have to run for at least 30 minutes to get any benefits from it, but apparently I am wrong. Not only that but these would be perfect for days I have to work. I don't usually run on days I work, but I could easily fit in a round on Tabata sprints before I pick up the kids or even after since I could probably do them in my driveway.
Here is something I found on Pinterest. It is an example of a Tabata workout. I tried it out except I substituted jump lunges for jumping jacks to make it harder. Jumping jacks seemed kind of a wussy move to me. I also did dynamic squats instead of squat thrust.
To me they still aren't as satisfying as a nice 6 mile run, but if it is all I can get in then it is better than nothing. At least I can feel wiped when I am done and know that I did get in a workout that is beneficial to my goals.
Tabata workouts can be conducted with body-weight exercises such as…
- Jump lunges
- Stationary bike or elliptical trainer
- Kettlebell swings
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Maggie! Send me your info and I will get it sent off to you!
Have you ever done any Tabata style workouts?
Do you like them or hate them?
Are you skeptical of a four minute workout too?
Any Tabata tips or workouts to share?