TABATA Your Way to Faster Fat Loss
Posted: Thu 21 Mar 2013 at 2:38:55 AM by Jana Mathews
Not a lot of time to devote to the gym? Been hearing that High Intensity Interval Training (HIIT) is much more effective in achieving optimal body composition then steady state? Well open your minds to Tabata training; an approach to interval training that can help get you great results and only takes 4 minutes at a time to perform!
The Tabata Protocol was named after Professor Tabata, a former researcher at the National Institute for Health and Nutrition. Back in the 90's he analyzed the effectiveness of short bursts of work followed by quick rest periods. More specifically, performing 20 seconds of intense exercise, followed by 10 seconds of rest, repeated 7-8 times. His studies indicated that with Tabata, you are able to draw the benefits of improved endurance that low intensity exercise for a long period provides, without the time restrictions. This type of training increases the resting metabolic rate for up to the following 24 hours and because your anaerobic and aerobic energy releasing systems are tapped into, it's no surprise you are feeling hotter for longer after you complete your workout!
So how can you include Tabata training in your program? Why not split up your cardio day by throwing some Tabata trianing in between machines? Try doing as many squat to presses as you can complete in good form in 20 seconds followed by 10 seconds of rest. Repeat for 7-8 sets. Or how about finishing a workout with Tabata jump squats or pushups? 20 seconds of as many as possible, 10 seconds of rest for 7-8 sets? You are guaranteed to feel the burn, be sweating more than ever and seeing results FAST!
Check out these articles for more on Tabata Training: