https://www.youtube.com/watch?v=nKlU42Z51tU
Let me be honest by saying, I had never heard of ‘tabata” before taking an exercise science class where one of my former classmates was doing a workout with her client, and I decided to ask what it was and she explained to me that it was called “tabata”. Watching her and her client do the workout made me sick thinking about it, because it was so high intensity and had so many rounds, not to mention the exercises weren’t exactly that easy in the first place (Although there are more beginner tabata workouts for those starting out). Don’t get me wrong, I have done high intensity workouts, and survived just fine, but have never done tabata, and still haven’t done it. I have been thinking about it, but first wanted to see what was all out there and of course there are many different tabata workouts depending on your skill level, goals, and whether you want to use equipment or not. I will begin by saying if one didn’t know any better they would normally call it a regular circuit exercise, but actually tabata is different in nature and I want to share with you what Tabata is and what it does for the body depending on what your goals are.
‘Tabata’ – A form of HIIT training, it consist of eight rounds of ultra high intensity exercises in a specific 20 seconds-on, 10 seconds-off interval. (The video will give you some insight)
What to know about ‘Tabata’:
- Fitness & weight loss benefits
- Short workout usually no more than 20 minutes long, but it can go longer depending on the class and how long you choose to go
- The name was invented by the physician and researcher Dr. Izumi Tabata who conducted a study to see if athletes could benefit from a 20/10 HIIT training.
- Some may argue to say Tabata is not for beginners, I would say, it isn’t something I would start a beginner off with, but one can do it with practice and discipline. A beginner tabata class may be slow paced at first but eventually it will get faster and harder, so one should be at certain fitness level before jumping into this routine.
- Greater risk of injury, because of it being HIIT , something to speak with your doctor about if you have prior injuries or conditions that need to be evaluated before starting Tabata. I would say it is greater risk if you don’t know how to perform the movements with proper form/technique.
- Anaerobic and aerobic capacity increase
I would highly recommend that you watch some videos on Tabata to get an idea of what it is, and the type of exercises that can be included in it. Here is a short list of exercises that are popular:
- mountain climbers
- planks
- sit ups
- burpees
- squats
but many more other exercises one can add to their tabata routine. I would also recommend that you wait until you are at a comfortable fitness level (fairly high) so that you can do the exercises with minimal injuries, and are able to keep up with the 20 seconds on and 10 seconds off routine. I hope those of you who have done tabata can share your experience with me and others, letting us know if you enjoyed it. Thank you for reading, please feel free to share this!
Your fitness blogger,
Shay-lon xoxo
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Tabatas are traditionally single movement only – you are testing your recovery ability too. Movements should be simple and fast – burpees are about as complex and sickening as it can be. Anything more complex reduces the volume of work and the attributed intensity. You also shouldn’t repeat a Tabata in a 24-36hr period in order to all full recovery – if you’ve worked that hard.
A great post. Don’t fear them, do them!
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Yes,
I failed to mention the recovery aspect (very important)
I remember doing half burpees and burpees during crossfit for our “fun” tabata workout and let me tell you, ha. very intense indeed, anything more complex, I would have died. 😛 Although looking at some of these youtube videos on Tabata, I find it very interesting all the additions people like to make to something to get more views, makes me wonder.
I am happy you stopped by, thank you for your extra few pointers 🙂
Shay-lon
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