4 Minutes to Fit: Tabata Interval Training
7:26 AM
Tabata training was popularized in Japan by Olympic athletes. Dr. Izumi Tabata completed a study to determine the efficacy of this type of training. His study compared two groups of individuals, where one group performed one hour of moderate exercise five times a week for six weeks and the other group performed four-minute intervals of 20 seconds of high intensity work and 10 seconds of rest (Tabata intervals) four times per week and one day of steady state cardio. Results of this study indicated that the group performing the four minute intervals improved in both aerobic and anaerobic fitness levels, while the moderate exercise group only improved in aerobic fitness levels. Pretty awesome!
Each Tabata consists of two exercises. Complete 20 seconds of the first exercise, rest for 10 seconds, then complete 20 seconds of the second exercise, rest 10 seconds. Complete intervals eight times total (four minutes). Push yourself as hard as you can for the 20 seconds and stop completely for 10 seconds. Use whatever cardio machine you'd like for the static cardio intervals, just make sure to keep difficulty to a moderate level and recover completely.
Five minutes: stair mill
Five minutes: stationary bike
Four minutes: incline walk
0 comments