Tabata Training Tips

Among my favorite types of exercise training is the Tabata method, not to be confused with the not-so-healthy ciabatta sandwich. This exercise method consists of doing a particular move in 20 second intervals followed by 10 seconds of rest, repeated 8 times.

The Tabata method, invented by Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo, has been around for many years. They found that by picking exercises that are fast paced, explosive and/or plyometric will bring the participant’s heart rate up to its maximum threshold and challenge the body, in turn, burning more calories and fat in less time.

I incorporate Tabata into group fitness classes by having my class sprint on the treadmill for 20 seconds, step off to the side rails or decrease speed for 10 seconds of recovery. By starting on a level or flat surface and increasing the incline after each set, each person’s personal fitness level will be challenged allowing optimal athletic performance, increased heart rate and allowing them to remain in their maximum fat burning zone.

Tabata drills are scientifically proven to physiologically maximize and ignite the body’s fat burning zone, ultimately helping your body burn more fat in a structured, yet highly efficient format. Four minutes of this type of drill will do more for your aerobic and anaerobic threshold than that of running at the same pace and level for 60 minutes.

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