Tabata Training: The 4-Minute, Fat-Burning Workout
When you’re tight on time but long for fitness, consider adding Tabata Training into your routine. Though it’s been dubbed the “4-Minute Miracle,” and adopted by celebrities, it’s not some passing fad. Named after the man who invented it, the workout was conceived by Dr. Izumi Tabata, a Japanese physician and researcher.
In 1996, Dr. Tabata tested an interval-based training model for athletes. He put a control group on hour-long, moderate-intensity exercise five times a week, and another group on his high-intensity training. The Tabata group improved both aerobic and anaerobic fitness, with anaerobic—read fat-burning—levels increasing by 28 percent. Over the six-week study, this translated into 1800 minutes of training versus 120, or, 30 hours vs. 2.
Not Just for Athletes
So just what is it? You pick a cardio activity such as biking or running or jumping rope, and go at it with full intensity for 20 seconds. Follow that with 10 seconds of rest, then repeat seven times. Tabata Training also increases your VO2 max and resting metabolic rate as compared with a traditional 60-minute aerobic workout.
The difference between Tabata and other high intensity interval training (HIIT) programs is the work and rest periods. In Tabata, you want to hit your maximum heart rate for 20 seconds, whereas in HIIT you hit 80-90 percent for 1-2 minutes.
You will feel it. You will sweat. And every cell in your body will want to stop. Even if you exercise regularly, do not try this at home without clearance from your physician.
You will be a fat burning machine. Tabata Training keeps your metabolism high four hours after your workout.
If you’re getting ready to start to train Tabata style, head to your local Gym Source showroom. Our equipment experts will hook you up with our most innovative and data-driven treadmills, exercise bikes, and ellipticals to keep your Tabata workouts on track.
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