Tabata training is a great way to get the most out of aerobic exercises, step out of your comfort zone, and do a workout that pushes you to your limits.
Will you accept the challenge?
The Tabata method is a type of high-intensity interval training in short bursts, which leads to calorie burning during and after the workout, even when the body is already in the recovery phase.
The goal of a Tabata workout is to improve physical fitness, specifically through:
- Increased physical endurance;
- Reducing running times for specific distances;
- Improving certain health conditions, such as cholesterol and blood pressure.
How do you do Tabata?
To start, choose the type of exercise or set of exercises you’ll be doing.
After that, decide whether you’ll do a 4-minute or 20-minute workout—if you have no prior experience, start with 4 minutes and gradually increase until you reach 20 minutes.
And it is precisely with a 4-minute workout in mind that we offer you some guidelines.
You should perform the chosen exercises as follows:
Do 20 seconds of exercise and then rest for 10 seconds. You can alternate exercises between each rest period.
Also, monitor your intensity during the workout and slow down a bit if your heart rate gets too high. And always remember to adjust your workout as needed if you feel any discomfort.
This method is not recommended for inexperienced individuals or those without supervision, as the physical demands are high and you may not be performing the exercises correctly, leading to injuries and physical strain that can have unwanted consequences.
Therefore, always consult a sports professional.
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Benefits of Practicing Tabata
High-intensity training offers several benefits for those seeking to lose or maintain weight and, in doing so, lead a balanced and healthy lifestyle.
1. Increased calorie burn
Not only during the workout, but also afterward: the Tabata method is extremely intense, which can lead to a significant increase in post-workout calorie burn.
2. Shorter workout time
In just 20 minutes of Tabata cardio training, you can achieve results equivalent to one hour of moderate running or cycling and two hours of yoga or walking.
It is, therefore, a way to make the most of your time without compromising the results you’re looking for.
3. Increased lean muscle mass
Because they demand maximum effort, commitment, and stimulation of muscle tissue, Tabata exercises force the body to repair these fibers, leading to muscle mass gain.
4. Increased anaerobic and aerobic capacity
The founder of this method (Dr. Izumi Tabata) reports a 14% increase in aerobic capacity and a 28% increase in anaerobic capacity among practitioners. This translates to an overall increase in each person’s endurance.
Difference between Tabata and HIIT
You’ve surely heard of HIIT, or high-intensity interval training.
So, what sets it apart from Tabata workouts?
Both are high-intensity interval training.
The main difference lies, essentially, in timing, as HIIT exercises are more flexible regarding the time allocated for exercise and the time allocated for breaks or rest. Thus, simply deviating from the rules and timings outlined in the Tabata method puts you firmly in the realm of HIIT.
Both are good options for burning fat and building muscle. Additionally, they are methods that are fully adaptable to your goals, allowing you to choose exercises that are more targeted toward working specific parts of the body.
The Tabata method, therefore, allows you to achieve great results in a short workout time.
But don’t forget that if you’re just taking your first steps into the world of physical exercise, it’s advisable to seek guidance from a specialist.
Furthermore, the results you’re aiming for will only be achieved and maintained with a good nutrition plan.
