When my father-in-law recently asked my husband and I for fitness advice, we told him to scrap the traditional cardio and weights and opt for something more efficient, effective.
We told him to replace any long cardio with a four minute tabata.
You can use tabatas on with running, elliptical machines, cycling or jumping rope. The key is to use maximum effort for 20 seconds, then rest for 10 seconds, for a total of eight rounds or four minutes. You should do a five minute warm-up and cool down at 40% maximum effort. So all in, it last 14 minutes.
The tabata was created by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Six weeks into his studies, he found that subjects doing tabatas had an increase of 28% in anaerobic capacity, with a 14% increase in the VO2Max, or the body’s ability to consume oxygen. He found that four minutes of tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.
So how does this translate to greater weight loss? Well another study from Laval University, Quebec, Canada, compared the impact of moderate-intensity aerobic exercise and high-intensity aerobics on fat loss.
In short, the moderate intensity group burned almost twice as many calories during their workouts. But the high intensity group (tabatas) experienced nine times more fat loss benefit for each calorie burned while exercising.
Compared to the moderate-intensity endurance exercise, the high- intensity intermittent exercise activates more calories and fat to be burned following the workout. There is also an added benefit of natural appetite suppression following a tabata.
When I use a treadmill, I crank up the speed and resistance up just as high as I can stand and jump to the sides for the 10 second breaks. Lately I have done a couple jump rope tabatas because it is so easy and quick. (If you have an Iphone, you can purchase a tabata timer which will signal when to start and stop. It even plays over your Itunes music.)
If you are in need of a quick workout, one that will help your metabolism for many hours after your workout, try a tabata. The only thing is: it’s a total smoker!
© 2009, Amy. All rights reserved.
{ 2 comments }
Such a good workout! You can also just google “tabata timer” and there are websites that have them for free!
Amy,
Your going to have me hooked on different workouts in no time! Keep the tips coming because once we get settled in Germany I will be working out again! I need to knock this weight I’ve gained since the hubby has come home. Once again thanks
Jessi
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