What is Tabata Training

 By Neon Teng | Published on June 22, 2022

What is Tabata Training

Are Tabata and HIIT The Same ?

Athletes often include heart-pumping exercises with a short period of break-in between to challenge and push their bodies. This sort of exercise is called HIIT which is short for “High-Intensity Interval Training”. Furthermore,  tabata is a sub-category of HIIT but it steroid version of HIIT that maximizes your effort in minimal time.  The format differences are standard Tabata focus on 20 seconds of intense exercise with 10 seconds of rest, while HITT offers a more moderate exercise to rest ratio of 1:1. 

Benefits of Tabata

Fat loss

Tabata is a form of exercise can improves glucose metabolism during and after it exercise due to its intensity. This allows you to continue burning calories even after you finish the exercise while you’re body is returning to its normal metabolism rate. 

Increased Endurance

This form of exercise focus on your anaerobic system, which is responsible for short high intensity exercises. It improves your Anaerobic Capacity (amount of energy produced by the body when burning carbs in absence of oxygen). 

Increase V02 Max

V02 max is the maximum amount of oxygen your body can effectively use during exercise. With Tabata, your body learns how to utilize more oxygen allowing you to exercise longer. 

How to Get Started

While the benefits sound amazing, you can always practice precaution when you’re first starting out with Tabata as it is a form of high-intensity training that might cause injuries if unprepared.  

To get start, choose some plyometric movements and schedule them to have a 20-second training interval with a 10-second break in between. Here are some examples for you to start with. 

  • Push-up 
  • Burpees 
  • Jumping Jacks 
  • Jump Squats 
  • Planks 

Adjust your number of exercises according to your fitness level and repeat for 8 sets. 

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