Monday, March 11, 2013

Total Body Tabata Workout

Every try Tabata training? I love it. Tabata is quick, efficient and downright dirty in a it's-gonna-kick-your-butt kind of way. Be forewarned, Tabata training is not for everyone. In fact, it's typically reserved for those with an intermediate or advanced level of fitness. Let's dive in a little deeper.

Tabata workouts employ a 20-second/10-second/4-minute format. So, you'll do 20 seconds of hardcore work followed by ten seconds of resting for a total of four minutes, which is equal to one Tabata. "Hardcore work" is defined, quite simply, as max effort. This is why Tabata training is typically reserved for intermediate or advanced individuals.

This form of exercise was actually developed by one Dr. Isumi Tabata, and it was tested on Olympic speed skaters from Japan. Via these tests, he was able to see that this form of high-intensity training had the potential to produce results far more efficiently than other, more traditional forms of aerobic activity. A good workout in 4 minutes? I know, right.

Tabata training basically taxes both your aerobic and anaerobic systems. So it challenges your body in a way that forces it to perform at max in terms of oxygen intake, meaning, it trains your body to make gains with less fuel (so to speak). Generally speaking, it makes you sweat bullets. And you've heard the saying: "Sweat is fat crying."

You'll need a timer, or at the very least, a large clock on the wall that you can keep an eye on. Pick an exercise, let's go with jumping jacks, and go at max for 20 seconds. Rest for ten seconds, then repeat until you've clocked four minutes of jumping jacks/rest. BUT DON'T DO ANY OF THIS UNTIL YOU WARM UP. Always warm up. And cool down.

• You really need a timer. Tabata training isn't effective without one.
• It's truly only for the intermediate or advanced exerciser.
• Give it all you got in those 20-second intervals. Seriously.
• Don't do it more than two, maybe three times a week and never on consecutive days.
• It's great for the hotel room. Or when you don't have access to your gym/home equipment.

And now that we've gotten all of that out of the way, here's a 15-Minute Total Body Tabata Workout you can try. Questions? Lemme know: dailydose (dot) notes (at) gmail (dot) com.

Question: What's your favorite high-intensity move?

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