WHAT IS TABATA?

We all have 24 hours in a day, and some of us are great at utilizing every minute to their full advantage, even getting 8 hours of restful sleep. But if you're a hot mess like me, I get busy and don't plan my workouts and before I know it, I have missed a couple days. The Tabata workout is popular because it can be accomplished in 4 minutes. Tabata is a high-intensity interval training (HIIT) workout, using exercises that last 4 minutes each. They can be accomplished with just your body weight or adding minimal equipment such as hand weights or a medicine ball.

Named after Japanese scientist Dr. Izumi Tabata, this quick workout uses both aerobic and anaerobic energy to work your large muscle groups. A typical Tabata training workout includes 20 seconds of high intensity of any exercise of your choice (squats, burpees, wall pushups, mountain climbers) then a 10 second rest. This exercise sequence is repeated 8 times.

So here's the catch - you must make the 20 seconds really count (this is the high intensity part). According to Tabata experts, your 20-30 seconds of one exercise should make you feel like you will collapse if you do one more. Tabata is definitely not a workout for beginners. It is also recommended to do this workout no more that 2 or 3 times a week. Alternate days can be yoga, weight training, running, etc. If you are still with me and wanting to try this workout, go no further than your computer. U Tube has many videos to follow along, it's advisable to use the proper mechanics and don't sacrifice form for speed. My favorite U Tube workouts are on FitSugar.fitsugar youtube

Or you can make up your own workout by using this Tabata Timer app: www.tabatatimer.com

Here are some more exercise examples to get you on your way to Tabata:

HIGH KNEE JOG

SKATER PYLO

JUMP ROPE

CALF RAISES

BENCH PRESS

TRICEP DIPS

DEADLIFTS

JUMP SQUATS

RUSSIAN TWISTS (sit-ups with a twist)

If you are looking for a change in your routine, Tabata is worth a try! Here are some of the benefits:

*You can choose your own exercises

*Increases your metabolism for fat burning

*Increases fast-twitch muscle fibers

*Improves heart health

*Increases aerobic and anaerobic system capacities

*Strengthens large muscle groups

Main points to remember:

*Do a warmup first

*Use maximum effort for 20 seconds, rest 10 seconds, repeat 8 times.

*2-3 days a week

*Alternate days with low intensity or cross training aerobic activities

Give Tabata a try and let me know what you think!

Until next week .....Keep Dreaming,

Coleen

Resources: breakingmuscle.com greatist.com/fitness PopSugar Fitness