If you're looking for a new program to add to your routine, you may want to give Tabata try. Tabata training is a high-intensity interval training HIIT workout, featuring exercises that last four minutes. Tabata training was discovered by Japanese scientist Dr. Tabata and his team conducted research on two groups of athletes.
The first group trained at a moderate intensity level while the second 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 high-intensity 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.
The results; Group 1 had increased their aerobic system cardiovascular , but showed little or no results for their anaerobic system muscle. Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.
In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems. Each exercise in a given Tabata workout lasts only four minutes, but it's likely to be one of the longest four minutes you've ever endured. The structure of the program is as follows:.
You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You'll complete eight sets of each exercise. You can do pretty much any exercise you wish.
You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. It is an excellent workout for legs and cardiovascular system. Repeat the exercise as much as you can in 20 seconds. This is the most challenging exercise for beginners.
It can be done either on a treadmill or outdoors. A plank jack is done to effectively tone the core and provide a good cardiovascular workout.
Do it as many as you can in 20 seconds. This exercise increases the heart rate and improves leg strength and endurance. It is an effective exercise for beginners.
Doing the same exercise 8 times can cause fatigue and there may be a lack of intensity by the end. It is better to mix a few types in the workout to carry on with full intensity until the end. You can do whatever moves you like in your Tabata workout. Choose the exercises depending on the areas you want to focus more on.
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Talisa Emberts, one of the lead researchers, recommends doing Tabata two to three times a week, allowing at least 48 to 72 hours of rest between each session since you'll be working every major muscle group during each workout.
Ready to try it yourself? Here's the minute workout protocol from the ACE Tabata study. A set of each exercise is defined as 20 seconds of work followed by 10 seconds of rest. Do two sets of each exercise so each round will last four minutes. Be sure to also allow for one full minute of rest following each of the four rounds. By Jessica Matthews September 18, Save FB Tweet More.
By Jessica Matthews.
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