The 4-Minute Fat-Burning Miracle Workout
The History of TabataTabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. They used this on Olympic Speed Skaters to increase their aerobic capacity.
Tabata and his team conducted research on two groups of athletes: one group trained at a moderate intensity level while the other group trained at a high intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).
The results; group one had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group two showed much more increase in their aerobic system than group one, and increased their anaerobic system by 28 percent.
In conclusion, high intensity interval training has more impact on both the aerobic and anaerobic systems.
The Tabata ProgramThe Tabata workout lasts only four minutes, but is one of the longest four minutes you'll encounter. The structure of the program is:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete eight rounds
Tabata is great to get a quick workout in if you're short on time, need to switch up your routine, or need to improve endurance speed. Incorporate this type of workout into your fitness routine and produce results.
Some people just do it on their own with little tabata timers. Personally, I like to do a video and have instructions out loud. I need to follow along to keep myself going at a fast pace. I will post my personal favorite video below. Have fun!!!