WELCOME TO SOMETHING NEW
Hi. What are you doing today? Playing football with the kids, maybe off to the gym or just sitting on the sofa with a nice cup of tea?
Well whatever you are doing maybe it’s time for something new?!
The fitness world has always had new fitness crazes, not a month goes by that some new class or training technique hits the market claiming to be the best thing since sliced bread. But surprise, surprise not many of them have any science behind it to back the claims up. Until now!!
“Tabata” is the name of a particular type of workout program that provides similar health benefits to that of cardio workouts, but Tabata has a bit more spice. Instead of hours upon hours of exercise, Tabata can be completed in 4 minutes. Tabata falls under the category of high intensity training or high intensity interval training.
Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:
• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds
A little bit about Tabata?
Tabata was founded by a Japanese scientist named Izumi Tabata and fellow colleagues at a department of physiology in Japan. Izumi and his fellow scientists decided to conduct a study to compare moderate intensity training with high intensity training.
He conducted the tests on 2 groups of athletes; 1 of the groups used the moderate intensity interval training and the other using high intensity interval training.
In group one; the athletes were training in moderate intensity workouts (70% intensity) for five days a week for a total of six weeks with each training session lasting an hour.
Group two trained in the high intensity workouts for 4 days a week for a total of 6 weeks with each session lasting 4 minutes, at 20 seconds of intense training (170% intensity) and 10 seconds of rest.
Results of the tests?
Group 1 had a significant increase in the aerobic system (cardiovascular system). However, the anaerobic system (muscles) gained little or no results at all.
Group 2 showed much improvement in all their athletes. Their aerobic systems increased much more than group ones, and their anaerobic (muscles) systems increased by 28%.
Conclusion? Not only did high intensity interval training have more of an impact on the aerobic systems; it had an impact on the anaerobic systems as well.
Check your local gym/leisure centre for tabata or high intensity training (H.I.T)classes and do something new today.
Personal trainer & weight management coach.