Tabata seriously sounds like a yummy Greek dessert. Oh how I wish it was! It is the devil. Seriously! A Tabata drill will literally kick your ass! When my trainer, Lou, first started to talk about it I was clueless! I just nodded as he was talking about his workout or a workout for his other clients. I was thinking…20 seconds on; 10 seconds rest…easy. So I said I wanted to try it. Holy sh*t I was wrong…dead wrong.
A little history on the devil training program…
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Tabata and his team conducted research on two groups of athletes: one group trained at a moderate intensity level while the other group trained at a high intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high intensity group worked out four days a week for six weeks; each workout lasted four minutes (with 10 seconds of rest in between each set).
The results; group one had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group two showed much more increase in their aerobic system than group one, and increased their anaerobic system by 28 percent.
In conclusion, high intensity interval training has more impact on both the aerobic and anaerobic systems.
So for 4 min, you are doing a balls out, intense, feel like puking workout. BUT….that’s just one round. You usually do a few more rounds focusing on other large muscle groups to complete your workout. For example, the first round I did Air Squats; 20 seconds on, 10 seconds rest until I have completed 8 sets. Rest one min… The next round, I did push-ups (started off with standard push-ups but ended with the modified push-up…nothin’ wrong with that!). Again, 20 seconds on, 10 seconds rest until I have completed 8 sets. Rest one minute…Round 3 was some kind of sit-ups following the same sequence. Rest one minute…Round 4 was Burpees (god damn I hate those), repeat until I have completed 8 sets….then I puke…I mean stretch. 😕
There ya go…I can honestly say, I am sore as hell today but in a good way. I will definitely add this to my cross-training schedule changing the exercises to vary it…although I may be cursing my trainer as I go 😉
Have any of you tried a Tabata Drill? What exercises did you do for your routine? My trainer created a Tabata Boxing Drill. I haven’t tried it yet! Kinda scared to…I have a feeling I won’t be able to use my arms the next day!!! 😳
Until next time…so long!