“Tabata” is the name of a particular type of workout program that provides similar health benefits to cardio workouts which improves endurance and stimulates fat loss. Instead of hours upon hours or exercise, Tabata can be completed in minutes. Tabata falls under the category of high intensity training or high intensity interval training.
Tabata training method has a simple formula;
• 5 minutes (at least) warm up
• Exercise at a high intensity for a short period of time (20 seconds)
• Rest for half the exercise time (10seconds)
• Repeat this for a number of rounds (8rounds)
• If you use this example you should be training for 4 minutes
• (if you want to practice a particular punch or kick it is very effective to train just the one move)
Some sources say 4 minutes is the optimum amount of time but that only works if you work at your highest work rate, also this is the level you should start at, if you can last for longer after practice it is good for your cardio.
Where did Tabata training come from?
A popular regimen based on a 1996 study by Izumi Tabata to help enhance athlete’s anaerobic capacity and general cardio, it turned out to be very good for fat loss too.
Why do Tabata training?
As stated above Tabata training is fantastic for cardio and in self-defence cardio is very valuable, as a Krav Maga instructor I have personally spoken to many people who have been worse off in attacks because they could not keep attacker/attackers at bay due to cardio. It will also help for you to get your body used to having to use energy in bursts and being able to recuperate energy when needed.
Also Tabata training is a lot of fun and can be done with a variety of exercises, not only strikes but push ups, sit ups, sprints, kettle bell work, etc…. any exercise that can be done at a high intensity can be done in Tabata.
Above all Tabata training is good for not just physical strength but also mental strength, it helps you to push through your own barriers at times, I know that when I started Tabata training I surprised myself. I’m sure you all can too.
Russell Brotherson
Krav Maga Instructor
http://www.kravmaga-midlands.com
Nice article Russ! Tabata training is an awesome addition to any routine. Tabata intervals, like other HIIT methods, are also anabolic and help to increase or maintain lean muscle mass where sometimes longer duration cardio can have the opposite effect. Excellent way to go that extra mile with fitness levels!
ReplyDeleteTabata Training can be done with a number of different exercises. The idea is to use an exercise that gets the whole body involved, or at least the major muscle groups. Tabata Training can be done with barbells, dumbells, kettlebells or just bodyweight exercises. http://www.ahealthdiary.com/2015/07/what-is-tabata-training.html
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