TABATA: All you need is 20 minutes

TABATA

If I told you that getting a great workout in was only 20 minutes away, what would you think?

No longer do we need to spend hours at the gym to get some great results.

Ben Hack after a kick ass Tabata session

All you need is your body and a little room (can be anywhere) and a workout called TABATA.

Tabata was founded in Japan by Izumi Tabata who did some research on high intensity training and found that high intensity workouts had increased impact on both the aerobic and anaerobic systems. He and his colleagues conducted tests on 2 groups. Group 1 used moderate intensity (70% intensity) interval training 5x/week for 1 hour in length. Group 2 used high intensity for 4x/week lasting only 4 minutes.

The conclusion was:

Group 1 had a significant increase in the aerobic system (cardiovascular system). However, the anaerobic system (muscles) gained little or no results at all.

Group 2 showed much improvement in all their athletes. Their aerobic systems increased much more than group ones, and their anaerobic systems increased by 28%.

"The rate of increase in V02max is one of the highest ever reported." - Izumi Tabata, Japan

Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:

•     4 minutes long 

•     20 seconds of intense training

•     10 seconds of rest

•     Total of 8 sessions or rounds

I tend to use 5 exercises so the total time is 20 minutes. That’s all it takes! The key to success is ensuring that the 20 seconds is really at a high level of intensity. 

Try this at home:

Squats

Pushup

Mountain Climbers

Lunges

Full Sit Up 

Make each 20 seconds count and rest for those 10 seconds. If you have an iPad or iPhone, a great App is called Tabata Timer.  It does all the counting for you, work, rest and rounds, so you will never lose count. 

When you are done, please send me an email and tell me what you think? Could you fit 20 minutes, 3x/week into your schedule? 

Yours in Health and Wealth,

Lindsay Hack

lindsay.hack@gmail.com

www.Evolve4You.com