Going to the gym can be very efficient, yet very impractical for people who do not have enough time, like mothers who have little kids. We have good news though. You can do different workouts which may be practiced performed in home, and they will give you amazing results. Tabata is one of those workouts and that is perfect for people who have a busy schedule.
Tabata Workout: Not for the Faint of Heart
Tabata workout is a HIT or high-intensity interval training and it is developed by Dr. Izumi Tabata. You will need only few minutes to complete this workout, but it will give you extraordinary results. Like we mentioned above, it is a workout which is ideal for people who do not have time for going to the gym or doing fitness.
Note: beginners should not do tabata, because you will be moving fast and you will try to do as many repetitions as possible, and if you are not careful you can increase the risk of getting injured. People who have certain conditions which prevent high-intensity exercise should not do this workout.
Is Tabata Ideal for Moms?
Mothers constantly lack of time because they have different tasks that they do on a daily basis. It is a full time job to live a wellness lifestyle, because making healthy food, having a natural beauty routine, and preparing homemade products for cleaning takes a lot of their time. But, we all know that being fit is very important as well.
Tabata is amazing for busy mother, because it is only 4 minutes long and it is a great and intense workout that will give you amazing results.
What Is a Tabata Workout?
First, you have to sprint hard for exactly 20 seconds, then rest for 10 seconds, and do the exact same routine for 4 minutes. It is as simple as that!
Like we said at the beginning, Tabata was developed by Dr. Izumi Tabata in Japan, and it is very superior compared to other similar exercises. In 1996, Dr. Izumi Tabata along with his team made one study and they were studying 2 groups of athletes. The first one performed exercises with medium intensity for a longer period of time and the second group performed exercises with high intensity for short periods of time.
The participants were observed by the researchers for a period of 6 weeks, and after this trial period, they discovered that the first group actually increased their aerobic capacity by 9.5% and their anaerobic capacity by 0%, in comparison to the other group. The second participants increased their aerobic capacity by 14% and the anaerobic capacity by 28%. The aerobic capacity refers to how long you are able to run while the anaerobic is the time that you can run at maximum effort.
Also the second group had bigger improvement in their oxygen utilization and in their lung capacity and the first group had minimal improvement.
Perfect training for tabata (Hint: Slowly)
Because tabata workout is designed for elite athletes, you may need a little bit of time for adjusting.
– Begin with longer sprints, and have longer recovery time.
– You should try 60 to 90 seconds of doing a mid-intensity running instead of doing 20 seconds of all-out running.
– Raise the intensity on every few days.
– Begin with a 1 to 2 minutes and keep going until you reach 4 minutes.
5 Special Advantages of a doing Tabata
1. Burns Fat
It is scientifically proven that high amount of doing exercises with moderate intensity alone was very efficient at improving the tolerance of oral glucose.
2. Builds Muscle
Tabata can give your muscles an intense workout.
3. Short and Sweet
You literally need few minutes to do it.
4. Creates Endorphins
Tabata can create endorphin that will make you satisfied and happy!
5. Highly Portable
You do not need special place or equipment.
Different Tabata Variations: it is not just for runners
Other workouts that you can use the Tabata workout with:
– Jumping rope
– Pull ups
– Push ups
– Squats
How to Do A Tabata Workout, Step by Step
Step 1: Begin with stretching: You have to warm up your muscles before you begin. The best way is to make the exercise in a warm place.
Step 2: Set your timer: Set up your clock or your timer.
Step 3: Go and run! You should run as hard as you can for 20 seconds.
Step 4: Now rest: 10 seconds for rest.
Step 5: Do the exact same thing: again 20 seconds for running and 10 seconds for rest. Do this for 6 to 8 times, for a total of 4 minutes.
Step 6: This is the end: now cool down and stretch once again.
How often you have to do the Tabata Sprints?
As we know that Tabata is an intense workout 2 or 3 times weekly is a great choice. The experts say that “For a lot of people, improving the general health and longevity might be performed by brisk walking for around 20 minutes, 3 times weekly – and you won’t have to spend a lot of money or time. “
Tabata Workout: Not for the Faint of Heart
Tabata workout is a HIT or high-intensity interval training and it is developed by Dr. Izumi Tabata. You will need only few minutes to complete this workout, but it will give you extraordinary results. Like we mentioned above, it is a workout which is ideal for people who do not have time for going to the gym or doing fitness.
Note: beginners should not do tabata, because you will be moving fast and you will try to do as many repetitions as possible, and if you are not careful you can increase the risk of getting injured. People who have certain conditions which prevent high-intensity exercise should not do this workout.
5 Special Advantages of a doing Tabata
1. Burns Fat
It is scientifically proven that high amount of doing exercises with moderate intensity alone was very efficient at improving the tolerance of oral glucose.
2. Builds Muscle
Tabata can give your muscles an intense workout.
3. Short and Sweet
You literally need few minutes to do it.
4. Creates Endorphins
Tabata can create endorphin that will make you satisfied and happy!
5. Highly Portable
You do not need special place or equipment.
Different Tabata Variations: it is not just for runners
Other workouts that you can use the Tabata workout with:
– Jumping rope
– Pull ups
– Push ups
– Squats
How to Do A Tabata Workout, Step by Step
Step 1: Begin with stretching: You have to warm up your muscles before you begin. The best way is to make the exercise in a warm place.
Step 2: Set your timer: Set up your clock or your timer.
Step 3: Go and run! You should run as hard as you can for 20 seconds.
Step 4: Now rest: 10 seconds for rest.
Step 5: Do the exact same thing: again 20 seconds for running and 10 seconds for rest. Do this for 6 to 8 times, for a total of 4 minutes.
Step 6: This is the end: now cool down and stretch once again.
How often you have to do the Tabata Sprints?
As we know that Tabata is an intense workout 2 or 3 times weekly is a great choice. The experts say that “For a lot of people, improving the general health and longevity might be performed by brisk walking for around 20 minutes, 3 times weekly – and you won’t have to spend a lot of money or time. “
Source http://inspireloveandhealth.com
All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.
