Like many people, you are likely interested in dropping a few pounds but it seems to be impractical when you think of all the work that is necessary to do so. Most of us tend to live busy lives and we just don’t have the time to jump in the car and drive across town to get in a workout. Fortunately, it isn’t necessary to do so.
I’d like to introduce you to the Tabata workout. This is more than an exercise routine, it is perhaps the perfect choice for anyone who isn’t afraid of a little work. It only takes a few minutes every day to do it but the benefits that come from doing it are so profound that it will have you burning fat like a furnace.
Tabata Workout: A Real Workout
The Tabata workout is certainly high intensity. Yes, it only last for a few minutes but you are going to feel it when you are finished. It is still the best exercise for those who are devoted to getting physically fit but are limited in time.
It should be noted that if you have a condition that prevents you from doing strenuous exercise, you should not attempt a Tabata work out unless you get permission from your doctor.
Is Tabata Right for Mothers?
Let’s face it, mothers are busy people and it takes time to get healthy food together for yourself and your family every day. It also takes time to choose healthy products for your home and to care for your own beauty routine.
Staying physically fit is also important, as it helps to balance your life.
That is why the Tabata workout is the ideal option for busy mothers. It only takes 4 minutes to complete and you get the most intense workout of your life.
This video shows you more about the Tabata work out:
The Tabata workout is fairly basic to understand. You work hard for 20 seconds, rest for 10 seconds and repeat until four minutes has elapsed. That’s all there is to it. It sounds simple but it can burn fat like crazy.
Dr. Izumi Tabata is the Japanese doctor who developed this exercise routine. According to a 1996 study in the National Institute of Health and Nutrition in Tokyo, two groups of athletes were studied. One group did medium intensity exercise for extended amounts of time and the other did high intensity workout for short amounts of time.
It was found that, after six weeks, the first group increased their aerobic capacity by 9.5% and their anaerobic capacity by 0%. The second group that did the intense, short workouts increase their aerobic capacity by 14% and their anaerobic capacity by 28%.
The group that did the short, intense workouts also improved their lung capacity and oxygen utilization. The first group showed minimal improvement. This really shows the benefits of the Tabata workout.
How to train for Tabata:
The Tabata was originally created so that elite athletes could improve their athletic performance. If you are an average person, you will want to work your way up slowly to Tabata perfection.
It is best to start with simple interval training.
Begin with longer, less intense sprints, with a longer recovery time in between.
Instead of 20 seconds of all-out running, try 60-90 seconds of mid-intensity running, followed by one-minute break rather than ten seconds.
Every few days, increase your intensity and shorten your exercise and break times.
Start with only a couple of minutes and work your way up to four minutes, a few times a week.
5 Advantages of a Tabata Workout
1. Burning fat – When you do an intense workout, it burns calories and melts fat. It also affects how your bodies process glucose, which can reduce your belly fat as well. According to one study, “a high amount of moderate-intensity exercise alone was very effective at improving oral glucose tolerance…” Intense exercise helps your body to process sugars effectively.
2. Muscle – Tabata exercise is an intense workout for your muscles.
3. Endorphins – When you exercise, you produce endorphins and they make you happy.
4. Portability – You don’t need fancy equipment or a special place to do this workout.
5. Short – With Tabata, you get all of the exercise you need in only four minutes per day.
Tabata Variations: Beyond Running
When you use Dr. Tabata’s research, this exercise can be applied to much more than running. You can try it with the following exercises:
jumping rope
squats
push ups
pull ups
kettlebell training
Tabata: Step-By-Step
If you are ready to give it a try, here are the steps to making the most out of your exercise routine. Remember to build up slowly with interval training and when you are ready, use these steps to kick it into high gear.
Step 1: Stretching – It is a good idea to warm up your muscles by gently stretching them before you exercise.
Step 2: Timing – Be sure you can see a clock or have a timer on hand
Step 3: Blastoff – Go at full force for 20 seconds. You must go at 100% of your effort.
Step 4: Rest – Take a 10 second breather where you do know exercise.
Step 5: Repeat – Continue to repeat the 100% intense exercise for 20 seconds followed by a 10 second break. It will typically be 6-8 intervals until you reach the four minute mark. Don’t be surprised if you can’t make it more than 6 times. If you are struggling, you are working hard enough.
Step 6: Cool down – Take some time to catch your breath and do some stretching. Sip on some room temperature water.
The entire process should take well under 30 minutes
How Often Should I Do Tabata?
Tabata is an intense form of exercise so it should only be done 2 or 3 times every week. All the other days, you can lift weights or do gentle exercises, such as yoga. There are many long-term benefits to Tabata but the benefits may dissipate over time. That is why most professional athletes only do Tabata during the on season.
Remember that improving your general health does not always require that you do this type of intense exercise. Walking on a regular basis can help to improve your general health and that also can be done without going to the gym.
When you are consistent, you can improve your health.
Make It Matter
As a mother, you need to take care of your family but you also need to take care of yourself. Make your own wellness a priority but don’t let your other responsibilities go by the wayside. Remember, if you are healthy, it is easier to care for all of your needs.
Tabata provides much for your overall health and when you do it as directed, it can take your health to the next level.
H/T: The Hearty Soul
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