An Introduction to Tabata

Are you looking for a workout that is intense, that burns a ton of calories, is easy to do, and that takes less than 5-minutes? Sounds too good to be true right? Well, there is actually an exercise regimen that accomplishes everything that was just mentioned. As the name of the article probably gave away, this is an exercise regimen known as the Tabata system or just “Tabata.” This is a quick but effective exercise system that you have been waiting for. In this short article, you will find out everything that you need to know about this amazing exercise system.

What Is It?

The Tabata system is a form of what is referred to as HIIT (high-intensity interval training). It was developed by a Japanese doctor named Izumi Tabata. Like all HIIT, Tabata focuses on short bursts of very rapid exercise, with breaks in-between. The purpose behind the Tabata system was to create an effective exercise system that could help people burn lots of calories in a short period of time. The Tabata system looks like this: • You start with 20-seconds of a very intense form of exercise, like deadman sprints or burpees. • After the 20-seconds are up, you take 10 seconds to rest. • Repeat this sequence around 8 times. • The entire workout should end being around 4-minutes.

Obviously, there is a high degree of customization available to you. You can do whatever high-intensity exercise appeals to you. You can also rest however you want, some will just prefer to stand and catch their breath. Others may want to quickly hop on a bike for 10-seconds. It is up to you.

How It Differs from Other HIIT Systems

Tabata differs from other HIIT systems in a few key ways. For starters, whereas many HIIT systems fill the gaps in-between the more intense exercise with less intensive exercise like jogging, the Tabata system encourages you to rest. But this is up to you, as some may find taking a breather negatively impacts them.

Another key difference is the length of time spent doing exercise. Most HIIT sets are pretty short, but the Tabata is extremely short. A single session will only last around 4-minutes, which is extremely quick.

So, now that you know everything that you need to know about the Tabata system, you are ready to give it a try. Look around and check out a few different Tabata systems to see which one appeals to you.

Can Walking Improve Your Fitness?

The beauty of walking is that it can be done anywhere and with minimal equipment. Usually all that is needed in the beginning is a pair of good walking shoes and some comfortable clothes. As you become more used to walking, you can add a pedometer, or one of the newer accelerometers, and a pair of light hand weights for an even better workout.

Like most other forms of exercise, start slow … and on a fairly level route. As your body adjusts to walking, you will want to challenge it more to keep getting the all the benefits of the exercise. One way is to add more steps to your routine. You can do so by adding a set distance or track the additional steps with your pedometer.

Many walkers choose a goal of 10,000 steps per day, but may not be purely from your scheduled daily walk, but can also include steps from all the other walking you do as part of your normal daily routine; such things around the house as washing clothes, putting them away, cleaning house, carrying groceries, etc. Once you start wearing a step tracker, you’ll be surprised just how many steps you do put in during a day. Walking for fitness just adds more steps to that amount getting you closer to your daily step goal.

If we keep doing the same thing over and over, our bodies become more efficient at it and consequently we end up burning fewer calories doing the same thing. To challenge your body, change to your routine. Three ways to do that is to vary your normal walking route, add hand weights and change the intensity.

Vary the route

Instead of always walking the same flat level route, choose one that has some changes in altitude. By adding in some uphill and downhill parts, muscles are worked differently than they are on flat ground.

Add hand weights

Or walk holding a pair of light hand weights; swing your arms back and forth as you walk to give your upper body some exercise and increase your heart and breathing rate.

Change the intensity

Changing how fast you walk adds a dimension that your body is not expecting; Instead of walking at a normal rate of 3mph, walk at a faster pace of 5mph for a while; then drop back to your normal speed.

Any change to your routine will raise your heart rate, challenge muscles and help you burn more calories. In the end your heart will be stronger, muscles more defined and you’ll weigh less.

Of course before starting any new fitness routine, be sure to consult with your healthcare professional first. The second part of a successful exercise program is proper nutrition. Be sure to eat right; if unsure what that means, your doctor can suggest a diet that will give you the best nutrition to help you achieve your goal.

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