There are a wide range of workouts out there, but not all of them are the best choice when it comes to enhancing the weight loss process. While some exercise regimens increase your muscular mass and strength, others boost the weight loss process and transform your body into a fat burning furnace. One of these exercises specially designed for burning fat is Tabata Training.
A Unique Type of Training Exercise
Cardiovascular exercises (or cardio) are a very popular type of workout specially designed to stimulate the fat loss process and to provide your body with more endurance. There are many cardio exercises available today, from skipping, biking, long distance running or even power walking. All of them are considered moderate intensity training exercises, because they can last anywhere from half an hour to one hour and a half, at the same pace.
Tabata is a new type of workout program that is more advanced and at the same time more beneficial than other similar cardio workouts. Instead of spending hours practicing various exercises or working out at the gym, you can train exactly 4 minutes, and get the exact amount of benefits as using any other method that keeps you busy for at least an hour. Tabata training is a breakthrough method to lose weight, falling into the category of high intensity interval training. This 4-minutes miracle workout can be tried by anyone who has enough will and can cope with high intensity training. Before going further in studying more about Tabata, let’s take a glance at the history of this famous workout method.
A Short History of Tabata Interval Training
Tabata first came into being after a famous Japanese scientist called Dr. Izumi Tabata conducted a study whose aim was to compare regular moderate intensity training with more advanced high intensity training. The tests he and his group of scientists have conducted were performed on two distinct groups of athletes. The first group who practiced moderate interval training was trained at an intensity of 70% for five days per week, six weeks in a row. Each session lasted about an hour.
The other group that was subjected to high intensity workouts was trained for 4 days a week, 6 weeks. Each session lasted no more than 4 minutes, at a high 170% intensity. The results were astounding. While the first group had a significant increase in their cardiovascular (aerobic) system, the second one had both their aerobic and anaerobic systems increased by over 28%. In other words, high intensity workouts are more beneficial for your body, because they will enhance both your aerobic and anaerobic systems, helping you to lose more weight and shed off the extra pounds you’re dealing with.
A Basic Tabata Training Exercise
The great news is that practically any exercise can be incorporated into a Tabata high intensity training, from bicycle sprints, jumping lunges, hindu squats, running, swimming and even plyometrics. However, the basic outlines of this method are:
- 4 minutes long session.
- 20 seconds of extremely intense training.
- 10 seconds of rest.
- 8 sessions in total.
However, before starting a certain Tabata training workout, it is imperative to follow some guidelines. First and foremost, make sure you warm up properly. Spend at least 5 minutes warming up and try to increase the intensity level gradually, from slow to moderate and high. Because Tabata training is super intense, your body needs to be ready to incorporate it. Always remember to choose a similar type of warm up exercise as the training exercise you want to practice. For example, if you are planning to do sprints, first of all walk for a couple of minutes and then spend some time jogging. The same rule goes for the cool down, after the exercise is completed.
Moreover, remember to take advantage of a proper diet and get enough sleep, especially if you want to boost the weight loss process. According to most of the scientists and nutritionists who studied this phenomenon called Tabata training, you can burn fat extremely easy if you have a low-calorie diet and get at least 8 hours of sleep each night. Since Tabata is an extremely high interval intensity training, the chances of feeling exhausted the following days are quite high. Therefore, if you want to be able to practice the same exercise the following day as well, get enough rest during the night and eat plenty of fruits and vegetables rich in vitamins and minerals.
Is Tabata Training the Best Way to Burn Fat?
Tabata training is considered the no.1 way to lose fat. Of course, there is a limit in the number of calories you can burn each day, because the body can’t be constrained to lose more weight than is possible. A great advantage of this modern type of training is that the calories are burned extremely fast. According to nutritionists who reviewed this program, you can burn up to 500 calories each day if you incorporate Tabata interval training into your regular workouts.
If you have all the necessary equipment at hand, you can spend less than 30 minutes practicing both Tabata workouts and your regular exercises, so you don’t have to waste additional time on going from one room to another or taking too many breaks. This is probably the most important benefit of a Tabata training regimen: you can easily lose weight, without spending too much time. Consequently, you will have more time for other important tasks.
Incorporating Tabata training into your day to day workouts is simple. After you’ve done 15 minutes of regular exercises, rest for 5 minutes, then do the Tabata workout, which won’t take more than 4 minutes. After that, rest for another 5 minutes and go on with your daily exercises. By doing so, you can lose even more fat and boost your metabolism.
Most people who tried this unique cardio workout declared that they’ve lost up to 10 pounds each week (usually you lose 5-6 pounds per week, depending on the food regimen, lifestyle and other food related habits). Take advantage of all the workouts that can be done using this top-notch method to lose weight, and start changing your life today.