Why It’s Time to Start Tabata – The Ultimate 80/20 Workout In Physical Science

Small Time, Big Impact – Tabata Workout Should Be Your Next Favorite Workout

Trying to get in shape but feel like you don’t have time? Are you feeling too tired to exercise while feeling fatigued from not exercising? It’s a vicious circle.

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While the mainstream fitness industry is offering endless advice on cardio training, strength training, and yoga, you have yet to figure out how to put it all together in a 24-hour day. In addition to maintaining a certain balance in your professional and personal life.

Clearing an hour out of your schedule each day may not be possible for your ATM, but almost anyone can find 20 minutes to spare if they make it a priority.

This is where Tabata comes in.

What is Tabata?

In the mid-1990s, a Japanese researcher, Dr Izumi Tabata, faced a unique challenge. He was responsible for improving the performance of the Japanese Olympic speed skating team.

Speed ​​skating requires explosive force over long periods of time, so athletes must have the stamina of a gazelle and the speed of a cheetah. To improve athlete performance, Dr. Tabata looked at circuit training to see if it could give the team an edge.

Tabata and her team researched 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 trained five days a week for a total of six weeks, each workout one hour. The high intensity group trained four days a week for six weeks; each workout lasted 4 minutes and 20 seconds for a full circuit. Each set consisted of 20 seconds of total effort of a given exercise, followed by 10 seconds of rest between each set before moving on to the next set of exercises.

Group 1 had increased their cardiovascular system but showed little to no results for their anaerobic system. Group 2 showed a much greater increase in their cardiovascular system than Group 1 and increased their anaerobic system by 28 percent.

This research led to the creation of a science-backed fitness framework: the Tabata Protocol.

The benefits of Tabata

Lack of time : The biggest benefit that Tabata Protocol offers is that it saves time. By increasing the intensity in a limited time, you force your body to adapt in the most efficient way.

Improves conditioning and stimulates metabolism: In addition to the improved conditioning aerobic and anaerobic benefits, your metabolism improves. Research reveals that participants continued to burn calories 12 hours after training.

Increases Fat Loss and Improves Overall Strength: According to Dr. Jerry Bailey, Certified Nutritionist and Physician in Functional Medicine at Lakeside Holistic Health, Tabata training “also improves the expression of oxidative enzyme activity in fatty acids, resulting in increased fat loss and decreased fat. inflammation in the body. It decreases central arterial stiffness, resulting in better vascular flexibility while simultaneously increasing testosterone and growth hormone. This is due to the positive stress placed on the body by the Tabata protocol. It acts as a trigger to release a cascade of positive chain reactions to make you stronger from the inside out.

Improves mental health: There is also some evidence that shows Tabata improves mental performance. Dr. Bailey notes that it induces the creation of brain-derived neurotrophic factor (BDNF). “During strenuous exercise, BDNF is released from skeletal muscles, which can then facilitate crosstalk between the nervous system and the muscle,” he says. “Due to the increase in BDNF, acetylcholine, dopamine, and serotonin increase with Tabata training. These increases translate to better mood, increased feelings of happiness, less depression, and less anxiety.

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How to do the Tabata program

The Tabata protocol is simple, but simple doesn’t mean easy. To follow the style of the Tabata program, you must:

Below is an example of a set. As noted above, eight sets of each exercise make up a complete circuit.

  • Push ups – 20 seconds
  • Rest – 10 seconds
  • Star jumps – 20 seconds
  • Rest – 10 seconds
  • Bodyweight squats – 20 seconds
  • Rest – 10 seconds
  • Slits – 20 seconds
  • Rest – 10 seconds
  • Burpees – 20 seconds
  • Rest – 10 seconds
  • Rows of dumbbells – 20 seconds
  • Rest – 10 seconds
  • Mountaineers – 20 seconds
  • Rest – 10 seconds
  • Bite – 20 seconds

(Repeat x 8)

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The final circuit

Incorporating the Tabata protocol into your daily routine should be relatively easy. It doesn’t require a lot of extra time and you still get the challenge and results you expect from a workout.

You can also apply the Tabata timing practice to your current workouts. If you run outdoors or on a treadmill, for example, you can do a series of circuits using 20-second maximum effort followed by slower 10-second rest periods.

You can also do a “vague” periodization. This is where you do a 20-minute day of a Tabata circuit, followed by a 15-minute circuit the next day, then a 10-minute circuit, and finally a 4-minute circuit. Then you start going up the ladder and then back down, like a wave.

Do you feel exhausted from giving your all? Vary your intensity level between rounds and / or training days. The important thing is consistency and commitment of efforts.

With Tabata, the less time you spend on it every day, the more you get.

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