Are you looking for some truly intense and swift workout? If you are short of time but are ready for a heart racing training for a short while, Tabata method is just right for you. Dr Izumi Tabata, a Japanese researcher, worked on the concept of high intensity workouts and went ahead to develop the idea of Tabata training.
What Is Tabata Protocol?
Tabata Protocol, which is popularly known as Tabata training or Tabata workouts, is a four-minute intense workout session. It is a high intensity interval training (HIIT) that can maximize your capacity to exercise hard in a short time.
A Tabata set typically includes 20 seconds of intense exercises followed by a period of rest for 10 seconds, which continues for 4 minutes. In a Tabata interval, you can have a combination of different exercises by alternating intense workouts with rest periods.
What Are The Benefits Of Tabata?
Tabata training involves anaerobic workout experience and suits persons looking out for an intense exercising experience.
Some of the benefits of practicing Tabata include:
Cardiovascular Benefits Of Tabata
While the inputs of real exercise in Tabata are intense, they are given only for a short period as against the other forms of cardiovascular exercises that demand long hours of workout. Studies have shown that high intensity Tabata workouts performed as short sessions can provide more cardiovascular benefits than the conventional aerobic exercises done for hours. An intense workout of 4 minute Tabata can be more effective than an hour long moderate aerobic exercise session. Tabata can work faster and provide cardiovascular benefits by working intense for less time.
Tabata Offers The Benefits Of Improved Stamina
By performing aerobic exercises, you work on improving your aerobic capacity, which is the oxygen uptake when you work hard. However, Tabata training takes you through an intense experience that helps to improve your aerobic as well as anaerobic capacity, which is the ability to produce energy in the absence of oxygen. During Tabata workouts, there is shortage of oxygen and the required energy is produced by breaking down the carbohydrates in the body. Tabata protocol thus helps to improve your overall capacity to function well and improves your stamina.
Increased Fat Burning Benefits Of Tabata
As you perform Tabata exercises with high intensity, your body needs to work harder to meet the demands. Your body metabolism increases, which raises your heart rate too. Intense workouts as in Tabata help to increase your metabolic rate and burn more fat. The metabolic rate stays higher even after you have finished your workouts and continues to give you the fat burning effects even when you are not exercising.
This is not the case with other forms of exercises, which take a lot of time, till your regular body metabolism sets and you begin burning fat. Due to the intense inputs given during Tabata exercises, your body gets into a fat burning mode and burns calories for long after your sessions. This is beneficial when you want to lose weight or burn that excess fat.
Tabata Helps In Time Saving
In today's fast paced world, many people are falling short of time, which ultimately keeps shifting the exercise regimen to the bottom of your to-do list. Tabata training offers you a great opportunity to stick to your exercise protocol and give in your best for just 4 to 8 minutes of intense workout as a basic Tabata protocol. Moreover, it makes you work for a short period and offers benefits for a longer time.
Tabata Exercises Are Simple And Hassle Free
While it is encouraging to perform Tabata exercises in a well equipped gym, it is not always necessary to have sophisticated equipments. Tabata method can be kept simple and can practically include any form of exercise to be performed with high intensity. For example, exercises like push-ups, pull-ups, jumping jacks, squats, etc. can be conveniently performed. You can also use your dumbbells, weights, bands, skipping ropes or other exercise equipments if you own. Also, you can choose different exercises and make your own combination of Tabata interval.
Tabata Helps In Protecting Muscles
As you work for short periods in a Tabata session, the muscles are under stress and need to act under resistance. When you want to preserve your muscles mass and strengthen your muscles, it is important to perform resistance training, which Tabata can offer. If you try to lose weight or maintain health by dieting or other exercises, you may lose muscle tissue along with body fat, but that's not the case with Tabata. Weight training with Tabata and appropriately selected combination of Tabata exercises can help you with muscle preservation and rebuilding.
Tabata Offers Better Athlete Conditioning
Tabata protocol was developed while working with athletes and later popularized for almost anyone; the benefits of Tabata still stand out for the athletes. As athletes and sportsperson need to give their maximum inputs and perform highly intense sports activities, practicing Tabata can prove to be beneficial. It not only helps to protect muscle mass but also increases stamina and improves conditioning required for high intense sports.