Just What is TABATA?
Simply put - a SCIENCE BASED, effective way to exercise your body in a short amount of time - and - no gym needed. Sound to good to be true? Not this time. Here is the science behind it.
Now, they were athletes you might say, but there are great results across the board for all body types and needs. Tabata says he has seen encouraging results using the Tabata protocol with subjects dealing with illnesses such as diabetes, ischemic heart disease, and stroke. "You don't have to be an elite athlete for this [protocol] to help improve your life," Tabata says.
How Do I? Pick four exercises, preferable two upper and two lower body. Examples: squats, ball slams, running in place, and pushups. Do 20 seconds of the exercise at maximum effort and rest for 10 seconds, repeat for a total of 8 rounds. Or do it circuit style by doing one set of each exercise for the 20 seconds with 1o seconds rests and repeating all four 8 times.
More information: More on Tabata For Beginners Tabatatraining.com
What: In 1996, Dr Izumi Tabata and his team did research on two groups of athletes: one group trained at a moderate intensity level while the other group trained at a high intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The second group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).
Results: Group one had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group two (Tabata protocol) showed much more increase in their aerobic system than group one, and increased their anaerobic system by 28 percent. In conclusion, the high intensity training has more impact on both the aerobic and anaerobic systems. Both systems help in fat loss! In fact, just one four-minute session burned the same number of calories as a 60-minute jog. Let that sink in a minute.... Now, they were athletes you might say, but there are great results across the board for all body types and needs. Tabata says he has seen encouraging results using the Tabata protocol with subjects dealing with illnesses such as diabetes, ischemic heart disease, and stroke. "You don't have to be an elite athlete for this [protocol] to help improve your life," Tabata says.
How Do I? Pick four exercises, preferable two upper and two lower body. Examples: squats, ball slams, running in place, and pushups. Do 20 seconds of the exercise at maximum effort and rest for 10 seconds, repeat for a total of 8 rounds. Or do it circuit style by doing one set of each exercise for the 20 seconds with 1o seconds rests and repeating all four 8 times.
More information: More on Tabata For Beginners Tabatatraining.com
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