I realized last week that this was not the case when
on two separate occasions I was asked by a client and a trainer I was chatting
with - the same two questions what exactly is Tabata? And how does it work?
So here it is – Tabata, a high intensity, short
duration effective exercise system
Tabata
– What is it?
Tabata (developed by it’s name sake Japanese Professor
Izumi Tabata) is a high intensity interval training system (HIIT) that since
its inception has provided remarkable results - he originally developed this system for the
Japanese speed skating team in 1996
Tabata
– How does it work?
The system is short explosive bursts - you work flat
out over a 20 second round – complete 8 rounds – in each round you have a 10 second rest period – this gives us a total
4 minute session
Tabata - boosts the metabolism
Research by exercise physiologist Dr. Michele Olson
has shown that you can burn a ‘whopping 13.5 calories per minute and can double
the metabolic rate for a least 30 minutes (calorie after burn) after an all out bout of Tabata training’ – (research report presented to the 60th Annual Meeting of the
American College of Sports medicine (ACSM)
Olson, who measured study participants' calorie burn
before, during, and 30 minutes after a Tabata bout, found the routine to be an
extremely effective way to boost metabolism fast. "It would take five times the amount of typical cardio exercise,
like a 20-minute brisk walk, to shed the same number of calories that result
from a 4-minute Tabata," she says.
Professor Tabata’s subjects pedalled on exercise bikes
and Dr Olson’s group did body weight
jump squats – but Tabata as a style of training lends its self to all manner of
cardio work, body weight training even explosive movements.
But remember
Tabata is an all out 100% effort system
– 4 minutes of high intensity, balls to the walls activity, preceded by a
10 min warm up and cool down. Compound movements are relatively simple and
allow for an easy transition between movements.
If you are starting with Tabata you can train at
70% in order to build your fitness up or reduce the rounds down to 6 instead of
8
Tabata works – the science is behind it
Call us today we are here to coach you to being the
best you can be – Tabata is just one of the tools we can use to help you achieve
that lean, fit, responsive, flexible body you have always wanted.
BODYFIRM Studios 01 868 4600 –
training@bodyfirmpilates.com
More about Professor Tabata click here