Tabata Intervals
Interval training is one of the best conditioning routines you can undertake. Tabata Intervals are one form of interval training which involves performing 20seconds of exercise, followed by 10seconds of rest, then repeated for 8 intervals, or more.
Sound easy? Think again. Tabata Intervals are tough, both physically and mentally. For 20seconds you are working at your maximum speed and energy expenditure to perform as many repetitions, or as far a distance as possible within that time, and once you’re finished, the 10seconds rest you have will feel like 3seconds.
The benefits of Tabata Intervals, or any form of interval training is the dramatic increase in anaerobic and aerobic conditioning, as well as a mental adaptation to overcome fatigue. The first study performed on the potential benefits of Tabata Intervals was conducted at the National Institute of Fitness and Sports in Japan. After 6 weeks of athletes undertaking 8rounds of Tabata intervals (a total of 4min), it was noted that the athletes had a 28% increase in anaerobic capacity and a 14% increase in V02Max. With these results, Tabata Intervals started to become well known around the world.
Tabata Intervals are also an effective training routine to perform for fat loss. While undertaking Tabata Intervals, your body’s metabolic rate will raise, resulting in your body burning fat for a longer period of time throughout the day. In-fact, studies have shown that intense interval training, such as Tabata Intervals can increase the amount of calories your body burns by up to 142% more than that of lower intensity exercise.
Interval training performed at high intensity is defiantly something you will want to ease your way into, it is not a routine that should be performed when fitness levels are low. Below are a few pointers when adding interval training into your exercise program:
- Don’t start performing high intensity intervals with a low fitness level. Begin by developing a strong fitness base.
- Always warm up effectively before starting every workout.
- Don’t complete the same interval routine on consecutive days. This will not only prevent boredom from completing the same routines, but will also allow the body to recover from the previous session.
- Vary up the exercises involved in the intervals.
If you don’t have a watch you can set for Tabata Intervals, which will beep when 20seconds is up and when your 10seconds rest is finished. Below is a link to a Microsoft Word version of this article along with a 21 round interval sound recording which you can download. You can place this track onto your MP3 player or iPod and you are all set to start performing some Tabata Intervals!
Check out these two YouTube videos for some good ideas on how you can vary up your Tabata Interval routines.
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You can find a Tabata Timer for your iPhone or iPod Touch at http://www.katr.com/iphone.php#tabata. It has visual as well as auditory cues so that you can watch or listen for your activity and rest periods. If you are listening to music on your device, the sound cues will overlay your music.