Resistance Training Tabatas
I created some Tabata-style workouts that you can do using resistance exercise. I decided to start off with bodyweight & dumbbell exercises using the Tabata method. Read below for the scientific basis behind the Tabata Protocol and how it all began.
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4-Minute Tabata Workouts:
More Tabatas coming soon!
The Science Behind the Tabata Protocol
The basis of Tabata Training is 4 minutes of intense interval training. What you are doing is taking an exercise we'll use sprints as an example here.
Sprint as hard as you can for 20 seconds
Walk for 10 seconds
Repeat 7 more times for a total of 8 sets.
So what you have is a total of 4 minutes workout time.
Tabata 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's can be done with Barbells, Dumbells, Kettlebells or just Bodyweight exercises. I'll give you some other exercises and routines to try in a minute but first let me give you some background and how Tabatas work.
Tabata Training was developed by Izumi Tabata (imagine that) at the National Institute of Fitness and Sports in
To cut to the results of the study: the moderate intensity group training program produced a significant increase in VO2 max of about 10%, but had no effect on anaerobic capacity. The high intensity group improved their VO2 max by about 14% while anaerobic capacity improved by 28%. The study was done over a six week period; both groups working out 5 days per week.
"Tabata Training and the effects on Fat Loss"
A study was then done at Physical Activities Sciences Laboratory,
The bottom line was that the low intensity group burned more calories during their workouts almost twice as many.
But the high intensity group got 9 times more fat loss benefit for every calorie burned while exercising.
How did this happen? Compared to moderate-intensity endurance exercise, high- intensity intermittent exercise causes more calories and fat to be burned following the workout. They also said it may be that appetite is suppressed more following intense intervals.
The high intensity training raises the metabolic rate causing you to burn more calories after your training is long over with.
“Is Tabata Training The Best for Fat Loss?”
Tabatas are a very intense form of Interval Training. I use and believe in the Interval training methods for fat loss. The long cardio sessions are useful but take too much time (and are boring).
I do believe Tabatas and Intervals are the best training you can do for fat loss and don't discount the anaerobic benefits that you don't get with spending an hour on an exercise bike.
But Tabata Training is a very advanced form of training.
Warning if you want to try Tabatas they are not for the weak hearted or unconditioned. If you are a beginner start out slowly and gradually work into a full workout. As with any exercise program get a full physical check before you begin.
Combining a Weight Training program 3-4 days a week with Tabata's or interval training 2-3 days a week ( combined with a solid nutrition plan) will get you in the best shape(aerobic and anaerobic) of your life.
With any form of exercise you chose persistence and consistency are keys to success.