Tabata training is one of the most popular high-intensity interval training (HIIT) workouts, featuring exercises that last four minutes.
It was developed by Japanese professor Dr. Izumi Tabata to train Olympic cyclists in the late 1990s. His research concluded that the 4-minute Tabata workout had the same effects on aerobic performance improvement as the 60 minutes of moderate-intensity workout. In addition to that, those taking part in the 4-minute workout experienced a 28 percent improvement in their anaerobic capacity as well. Not only is Tabata a much shorter workout, but it offers two benefits in one. Today, this training style can be applied to almost any move.
Each exercise in a given Tabata workout lasts only four minutes, but it's likely to be one of the hardest four minutes you've ever endured. The structure of the program goes as follows: you work out as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You'll complete eight sets of each exercise.
Incorporating Tabata into your workout
You can incorporate most exercises into the Tabata You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Taking a pre-workout before starting your Tabata training, such as the Endorev Red Series will help with duration, productivity and focus. Endorev is a potent pre-workout igniter that has been scientifically formulated to provide sustained energy, pinpoint focus and promote rapid muscle growth. This explosive pre-workout powder combines effective amounts of blended Nitric Oxide boosters, Electrolytes, Branched Chain Amino Acids, Thermogenic Compounds and a REVolutionary blend of stimulants.
The short rest intervals force the body to keep moving before it actually recovers from the previous set, which is part of the reason why Tabata leads to significant aerobic and anaerobic gains. You have to really push yourself to reap the benefits. When performed correctly, there's another benefit: the afterburn effect. That means you keep burning calories for hours after your quick workout has ended. Here are some of the benefits of incorporating the Tabata formula into your workouts:
Research has proven that short bouts of high-intensity exercise is more effective for reducing fat than regular aerobic exercise.
When done correctly, Tabata workouts are effective in a very short amount of time, which makes it a lot harder to use “not having time” as an excuse.
Reduced metabolic syndrome risk
Metabolic syndrome is a metabolic disorder that involves multiple health issues including: abdominal obesity, high blood sugar, high triglyceride levels, high blood pressure or low HDL (aka “good”) cholesterol. But high-intensity exercise is an important factor in improving aerobic capacity and reversing the risk factors of metabolic syndrome.
Tabata has been shown to increase levels of testosterone, which can help preserve muscle. When you are trying to lose weight, it’s the fat you want to lose not the muscle.
Even though your body’s ability to produce mitochondria declines with age, research shows that intervals of high intensity work can trigger what mitochondrial biogenesis, which is the formation of new mitochondria in your cells. Mitochondrial dysfunction has been shown to be an important component of different diseases associated with aging, such as Type 2 diabetes and Alzheimer’s disease.
Tabata typically isn't a good idea for workout novices because it’s easier to get injured when you are moving quickly and trying to squeeze in as many reps as possible. Tabata is great to get a quick workout in if you're short on time, you need to switch up your routine, or you want improve endurance and speed. Incorporate this type of workout into your fitness routine and produce results. RevLabs have all the supplements you need to obtain your fitness goals when combined with a committed workout regimen.