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Fitness Simplified: Tabata Method

05th November 2011

Tabata Method of training is a form of High Intensity Interval Training (HIIT) that was developed by Doctor Izumi Tabata in Japan. Dr. Tabata’s research concluded that his method of training increased both aerobic and anaerobic capacity, and was a great way to burn tons of fat in just 4 minutes. On paper, the Tabata method of training seems easy, but it’s actually an extremely challenging 4 minutes if you pick the right exercise and you go all out. Here are the basics of the Tabata Method…

  1. Warm up thoroughly
  2. Choose a high intensity exercise and do it as many times as you can for 20 seconds.
  3. Rest for 10 seconds, that’s the end of round 1.
  4. Repeat 7 more times for a total of 8 rounds (4 minutes exactly).
  5. Cool down

Although Dr. Tabata used speed skating for his protocol, you can use basically any exercise you want. I recommend using exercises that require the recruitment of lots of different muscle groups. This will help you last the entire 4 minutes. I personally like to use either sprints or full body exercises like burpees or dumbbell squat presses. I recommend using light weights for the squat press, 4 minutes will seem like a lifetime with medium to heavy weights. Remember that this is a sprint interval, meaning you have to max out each time you do the exercise in order to reap the benefits of Tabata training.

For more information on the Tabata Method of training, check out these website:
http://en.wikipedia.org/wiki/High-intensity_interval_training
http://www.healthhabits.ca/2009/01/19/tabata-training-101/

Watch these videos of people training using the Tabata Method:
http://www.youtube.com/watch?v=pGB46EnEw-4
http://www.youtube.com/watch?v=9Q1HqE8NuF0
http://www.youtube.com/watch?v=_Crhx9wJdLA&feature=related

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