Going to the gym can be very efficient, yet very impractical for people who do not have enough time, like mothers who have little kids. We have good news though. You can do different workouts which may be practiced performed in home, and they will give you amazing results. Tabata is one of those workouts and that is perfect for people who have a busy schedule.
Tabata Workout: Not for the Faint of Heart
Tabata workout is a HIT or high-intensity interval training and it is developed by Dr. Izumi Tabata. You will need only few minutes to complete this workout, but it will give you extraordinary results. Like we mentioned above, it is a workout which is ideal for people who do not have time for going to the gym or doing fitness.
Note: beginners should not do tabata, because you will be moving fast and you will try to do as many repetitions as possible, and if you are not careful you can increase the risk of getting injured. People who have certain conditions which prevent high-intensity exercise should not do this workout.
Is Tabata Ideal for Moms?
Mothers constantly lack of time because they have different tasks that they do on a daily basis. It is a full time job to live a wellness lifestyle, because making healthy food, having a natural beauty routine, and preparing homemade products for cleaning takes a lot of their time. But, we all know that being fit is very important as well.
Tabata is amazing for busy mother, because it is only 4 minutes long and it is a great and intense workout that will give you amazing results.
What Is a Tabata Workout?
First, you have to sprint hard for exactly 20 seconds, then rest for 10 seconds, and do the exact same routine for 4 minutes. It is as simple as that!
Like we said at the beginning, Tabata was developed by Dr. Izumi Tabata in Japan, and it is very superior compared to other similar exercises. In 1996, Dr. Izumi Tabata along with his team made one study and they were studying 2 groups of athletes. The first one performed exercises with medium intensity for a longer period of time and the second group performed exercises with high intensity for short periods of time.
The participants were observed by the researchers for a period of 6 weeks, and after this trial period, they discovered that the first group actually increased their aerobic capacity by 9.5% and their anaerobic capacity by 0%, in comparison to the other group. The second participants increased their aerobic capacity by 14% and the anaerobic capacity by 28%. The aerobic capacity refers to how long you are able to run while the anaerobic is the time that you can run at maximum effort.
Also the second group had bigger improvement in their oxygen utilization and in their lung capacity and the first group had minimal improvement.
Perfect training for tabata (Hint: Slowly)
Because tabata workout is designed for elite athletes, you may need a little bit of time for adjusting.
– Begin with longer sprints, and have longer recovery time.
– You should try 60 to 90 seconds of doing a mid-intensity running instead of doing 20 seconds of all-out running.
– Raise the intensity on every few days.
– Begin with a 1 to 2 minutes and keep going until you reach 4 minutes.