If you are one of those who just cannot find an extra hour to visit the gym every day, we are here to remind you that you can get the same results by exercising at home.
One of the most effective exercise programs is Tabata, which is a high-intensity workout which lasts for a few minutes. Tabata is perfect for busy moms, and all those who know the importance of workout, as it lasts for 4 minutes, and provides amazing effects!
- Sprint hard for 20 seconds
- Rest for 10 seconds
- Repeat for a total of four minutes
It was developed by Dr. Izumi Tabata in Japan, and even though it looks simple, it will help you burn tons of calories.
At the National Institute of Health and Nutrition in Tokyo in 1996, Dr. Tabata and his team analyzed two groups of athletes for 6 weeks: one group did medium-intensity exercise for long periods of time, and the other did high-intensity exercise for short periods of time.
Eventually, they found that participants from the first group increased their aerobic capacity by 9.5% and their anaerobic capacity by 0%.
On the other hand, the ones from the second group increased their aerobic capacity by 14% and their anaerobic capacity by 28%. The latter also improved their lung capacity and oxygen utilization.
The goal of the Tabata workout is to enhance the athletic performance.
You should start by doing longer, less intense sprints, with longer breaks in between. Moreover, you should do 60-90 seconds of mid-intensity running, and make a minute break.
Then, you should gradually increase the intensity, and shorten the exercise and break times. You should exercise for a few minutes at first, and then work your way up to 4 minutes.
These are the benefits of the Tabata workout:
- It builds muscle
- It burns fat and affects the way the body processes glucose
- You need no special equipment
- It lasts only a few minutes
- It raises the levels of endorphins, which keep you happy
The principle of this workout can be incorporated in other workouts as well, such as cycling, squats, push-ups, jumping rope, kettlebell training, pull ups, etc.
We will now explain Tabata in details, but remember to start slowly and gently, and gradually increase the intensity.
- Initially, stretch your muscles to avoid injuries.
- Set up a timer to record the duration of the workout.
- Just run as hard as you can for 20 seconds.
- Make a 10-second break.
- Repeat in 6-8 sets, for a total of 4 minutes.
- Next, stretch again, and sip some room temperature water.
You will find this difficult, and it is supposed to be hard, as it is an intense workout. Due to that, you should exercise only 2-3 times a week.