What Is Tabata Training & Is It Effective?

Most of us can't seem to find the time to do everything that we want to do in a day, so wouldn't it be great to get all of the exercise that we need, in the least amount of time possible. That would free up time for other things.

In regard to time, not all exercises are created equal. For example, running at a constant speed on a treadmill, or riding a stationary bike at a constant pace, are both very time-consuming, but not likely to give you the results that you're after.

High-intensity interval training (HIIT), on the other hand, offers the best of both worlds. It's quick and incredibly effective. HIIT maximizes calorie burning, increases the production of human growth hormone (HGH), which is also known as "the fitness hormone" and increases the length of your telemeres, which can increase your longevity.

The American College of Sports Medicine, recommends 20 minutes of more vigorous activity three days per week. They note that HIIT workouts tend to burn 6 - 15% more calories compared to other workouts, thanks to the calories that you burn after you exercise.

The typical HIIT workout can be 20 minutes in length, such as the Peak 8 Workout, which has a 3 minute warm up, followed by 8 intense 30 second intervals that are sandwiched between not so intense 90 second intervals.

Tabata Training: Four Minutes of All-Out Effort:

HIIT is extreme, so it's not for everyone. You should be in decent shape to even try it. If you are sedentary and try HIIT, you could get injured or even have a heart attack. You are better off starting off with a very toned-down version.

Tabata Training, named after a researcher in sports and health fitness, Izumi Tabata, worked with an Olympic coach who pioneered the idea for Olympic speed skaters. Tabata calls for just 20 seconds of all out effort, followed by just 10 seconds of rest. This intense cycle is repeated eight times for a total of just four minutes.

You can do Tabata Training with a number of different exercises, including an elliptical machine, a stationary bike, rowing and even bodyweight exercises, such as squats.

Tabata Training works “both the anaerobic and aerobic energy releasing systems almost maximally”, which is what you need for optimal cardiovascular benefit. It is extremely taxing and should only be done if you’re fit. A toned-down version typically works best for beginners.

Because the workout is so intense, you'll want to choose an exercise you can do quickly and safely. I don't recommend sprinting, since I think that you will increase your chances for an injury. I prefer a recumbent bike, since you can generate a tremendous amount of energy output, with a minimal risk of injury.

If you do it correctly, your body doesn't have enough time to fully recover between the high-intensity sets. You will be increasing your heart rate during each interval, as you are also increasing your oxygen debt. This results in not only aerobic exercise, but also anaerobic exercise.

It's Possible to Get Fit in Less Time:

If you like the idea of slashing your workout time and still getting fit, it can be done in just 12 minutes a week, or four minutes a day/three days a week.

The Results Can Be:

1. Significantly increased aerobic and anaerobic fitness

2. Decreased fasting insulin and increased insulin sensitivity

3. Reduced abdominal and subcutaneous fat

Prior to starting any demanding workout regimen, you should consult with your doctor to make sure that your heart and you body are healthy enough to do so. Remember to always ease into a new workout routine and not enter with reckless abandonment!

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