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All You Need to Know About the Olympic Training Plan, Tabata Workout


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If you are someone who is always looking for a more intense workout, then you should definitely try Tabata. We are recommending it because, apart from being a challenging workout, the Tabata workout is also a well-known way to achieve weight loss goals.

What is Tabata?

Tabata is a type of high-intensity interval training (HIIT), a cardiovascular exercise that elevates your heart rate and aims to burn as many calories in a short amount of time.

Tabata. History of

It was initially designed for Olympic speed skaters in Japan in the early 1990s. This was found by Japanese researcher Dr. Izumi Tabata and a group of scientists from the National Institute of Fitness and Sports in Tokyo.

Two teams of athletes were the subject of investigation by Tabata and her team. The first group exercised at a moderate intensity level for 60 minutes each time, five days a week, for a total of six weeks. The second group engaged in high-intensity training, exercising for four minutes and 20 seconds every day for six weeks (with 10 seconds of rest in between each set).

Tabata Workout
Turn to Tabata Exercises for Fitness! Image Courtesy: Shutterstock

The findings showed that Group 1’s aerobic system (heart) was enlarged, but had little or no change in its anaerobic system (muscle).

Group 2 increased their anaerobic system by 28 percent, showing a far greater increase in their aerobic system than Group 1.

Both the aerobic and anaerobic systems are more affected by high-intensity interval training.

Tabata Protocol

The Tabata includes a 10-second break followed by a 20-second vigorous workout. Then the workout format is completed in this 20:10 pattern. Tabata workouts can be classified as cardiovascular exercise, strength training, or both, depending on the type of exercise involved in the workout. According to the International Sports Science Association, both Tabata and HIIT are forms of high intensity interval training. HIIT exercises are less demanding than pure Tabata exercises. HIIT exercises can vary in the ratio of 1:1 or 1:2. Meanwhile, the Tabata maintains a 20:10 ratio.

Tabata Program

Even though each exercise in a given Tabata workout lasts only four minutes, it will probably seem like one of the longest four minutes you’ve ever lived. The structure of the program is as follows:

  • push hard for 20 seconds
  • rest for 10 seconds
  • complete 8 rounds

You put in all your effort for 20 seconds before taking a 10-second break. This is a set. You will do eight sets of each exercise.

Tabata Workout
Get toned arms and shoulders with Tabata exercises at home. Image Courtesy: Shutterstock

You can do pretty much any exercise you like. Squats, push-ups, burpees and other exercises that target your large muscle groups are all fine. Kettlebell exercises are also very effective.

An example of a Tabata workout looks like this:

  • Push-ups (4 minutes)
  • Bodyweight Squats (4 minutes)
  • Burpees (4 min)
  • Climbers (4 min)

Here’s how to do it:

Do push-ups first. Perform them vigorously for 20 seconds. Push-ups for 20 seconds are followed by a 10-second break. After completing eight push-up sets, take a minute to rest. Then move on to squats and repeat the 20 second to 10 second off pattern. After completing eight sets of squats, take a minute to recover before doing burpees. Finish the workout with mountain climbers followed by burpees.

Benefits of Tabata Workout at the Olympics

  • The aim is to expend high calories in a short amount of time.
  • Less total exercise time and still more benefits
  • It helps in increasing lean muscle mass
  • It helps in increasing both aerobic and anaerobic abilities
  • It helps in developing better alertness and focus
  • It improves overall balance and proprioception
Tabata Workout
Tabata is a great workout for building the muscles you want! Image Courtesy: Shutterstock

Precautions for Tabata Training

  • Warm up enough.
  • To reduce the risk of injury, beginners should start with easy interval training and build up gradually. Try 20 seconds on 10 seconds off with easy exercises like walking, marching in place, knee raises, etc.
  • Focus on correct form and postures.

So let’s take ‘ta-ba-ta’ to fitness!



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