There are various workouts out there (circuit) that may be difficult to understand. Sometimes you have to go to one side of a gym, workout there, then go to the next. Fortunately enough, Tabata is a basic form of workout and can be easy to follow. I’ll list the steps to take in using Tabata training.
If you do not know what Tabata is, I’ll explain a little bit about it. Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.
The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.
Read “What is Tabata Training” to find out more.
Basic Tools To have
First, make sure you have some sort of journal or list saying what exercises you used for your Tabata and how heavy the weight was that you used (if you’re doing exercises that require weights). It is recommended to have a journal so that you can see if you are getting stronger.
Second, make sure to have a timer with you. If you are exercising in doors and are near a computer, you can use this timer. If you are outside, you can download a Tabata app or a mp3 Tabata. Also be sure to have proper attire as well and have a water bottle and towel with you to refresh you between rounds.
Designing Your Tabata
Next, you want to begin to ask yourself what you want to achieve. Do you want to lose fat? Do you want to improve your endurance? Do you want to improve your muscle endurance? Do you want to gain size and strength at the same time improving your cardio? All these can help formulate what exercises to include. This is a sample of a simple Tabata session:
- Pushups for intervals 1 and 3
- Body weight Squats for intervals 2 and 4
- Medicine ball slams for intervals 5 and 7
- Sprinting or jumping rope for intervals 6 and 8
Here are some videos showing different exercises for a Tabata Session:
Using The Tabata
Now that you designed your own Tabata and know what exercises to use, you are ready to begin. Make sure everything is ready and that you have all the necessary tools. Make sure to warm up properly before and stretch or else you’ll pull a muscle during the session.
If you feel that you are getting tired and cannot go all out during 1 of the intervals, you can either rest for that session and go all out in the next; or you can go at a moderate intensity. However, if you find that you are doing this too often, redesign the exercises in your Tabata so that you can go through all the intervals at your max.
Finally, after you’re done the Tabata training, do a cool down (this can be a light jog around the track or light skipping and biking) and stretch. Make sure that your body gets proper rest and nutrition if you want to see the results you want.