Make Tabata intervals part of your exercise routine

Not enough time to exercise? No more excuses – give Tabata intervals a try

With the start of the school year, shorter daylight hours, and an increase in a variety of obligations looming overhead, “I don’t have time to exercise,” just may be a familiar tune ringing through your mind.

Problem solved – Tabata intervals can be a fast and effective way for the average person to find time in their schedule for exercise.

What, one may ask, is a Tabata interval?

Tabata is the name of a particular type of workout program that provides similar health benefits to that of cardio workouts, but Tabata has a bit more spice. Instead of hours upon hours of exercise, Tabata can be completed in four minutes. Tabata falls under the category of high intensity training or high intensity interval training.

Any exercise (strength or cardio) can be turned into a Tabata interval and can benefit a variety of athletes ranging from strength and power athletes, to endurance athletes, or to those who just want to get fit fast!

Research

Studies conducted on moderate intensity interval training compared to high intensity interval training (like Tabata’s) have shown that athletes practicing moderate intensity training can improve their aerobic systems (more endurance) but, athletes practicing high intensity training can improve their aerobic (endurance) and anaerobic (strength) giving them more bang for their bucks in a short amount of time.

How to perform Tabata intervals:

Any exercise can be incorporated into the Tabata intervals, however, the basic outline of the Tabata training method is as follows:

Get any equipment ready that you may be using (barbells, dumbbells, physio- ball, bike trainer, etc.)

Get your watch set or download a Tabata Timer from the Internet – the entire Tabata session is just 4 minutes in length

Warm-Up: 5-10 minutes of easy cardio or dynamic stretching

20 seconds of intense training (i.e. work as hard as physically possible)

10 seconds of rest (compete rest; catch your breath and get ready for next set)

 Repeat a total of 8 sessions or rounds

Start another Tabata interval with different exercises if you have more time and energy or cool down with 5-10 minutes of easy cardio.

Sample Tabata interval plan:

Body weight squats (intervals 1, 3)

Pushups (intervals 2, 5)

High knee in-place jogging (intervals 4, 6)

Pull-ups (intervals 7, 8)

DONE!!

How often should one train using this method?

High-intensity training can be very draining, so it is optimal to allow 24 hours of recovery between sessions to avoid burn-out, overtraining or injury. Proper nutrition and rest will help to optimize Tabata interval training.

For more information on training and nutrition, contact Tara Kulikov at tkulikov@gmail.com or (805) 305-0981. Check out www.acu-energy.com and www.pinnacletrainingsystems.com or stop by Acu-Energy at 2251 Broad Street Suite B in San Luis Obispo. 

Tara Kulikov - MA Exercise Physiology, MS Traditional Oriental Medicine

Activities: 
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