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The Road to Better Cardio: The Tabata Method
If you’ve read my article on high intensity cardio training you already know about the benefits of interval training. If you haven’t heard anything about this topic, I’d say it’s probably the most important thing you need to learn if you want to get better cardio. Typically, interval training focuses on short periods of intense effort followed by periods of quick rest. What I love most about this type of training is how short it takes. Don’t get me wrong, I love working out, but I’d rather be doing my kickboxing or my handstand than doing sprints on the floor. Basically, if I have an hour and a half to train, I do 1 hour of routine in the sport I like, and finish with 30 minutes of relaxation. A few years ago, I did the opposite.
When I first realized I wasn’t going to run 40 minutes a day to improve my cardio, let’s just say, I was disappointed. Like many of you, you were taught that walking for long periods of time is the best way to get cardio. I see people running marathons and think this is the way to improve my soccer or hockey game. So, I run a lot. I’m good at sports, but I haven’t gotten much better, it’s like I’ve reached a plateau with my endurance.
So, a few years ago, I decided to introduce some ideas into my training and look for new improvements in preparation. There I learned about a Japanese man named Izumi Tabata and his revolutionary study in 1996.
Tabata called his experiment the IE1 protocol. He takes two groups of athletes to train using a stationary bike.
Here’s what his research revealed:
The first group did exercise (cardio and light strength training)
-60 minutes of training at 70% VO2max (high intensity)
-5 days a week
-In 6 weeks
-30 hours of training in total
The second group did exercise (high-intensity interval training)
-20 seconds of effort at 170% of VO2max (effort)
-10 seconds rest
-7 to 8 times in a row
-5 days a week
-In 6 weeks
-Each training routine lasts 4 minutes
-2 hours total training
The group that trained over time showed more improvements in their VO2max at the end, and was the only group that got an anaerobic benefit. Strength training is better for improving your cardiovascular endurance and anaerobic performance.
Now, if these are new to you, you should be very excited. If you have done it, it means that you can achieve more results in less time. Isn’t that what we always want? On the other hand, if you just started training, you now know that it is possible to lose fat and get in shape with less than 10 minutes of exercise.
A popular myth is that fat loss occurs after 30 minutes of training
If you’re like me, you’ve heard some variations of this concept before. To date, scientists have shown that HIIT (high intensity training) can burn more fat than the old school method of cardio training. A number of factors contribute to this, such as an increase in resting metabolic rate when one is exercising. Basically, you’re still losing fat even if you stop working out while you’re walking. HIIT reduces insulin resistance and produces skeletal muscle adaptations that result in increased skeletal muscle fat burning and improved glucose tolerance. Not only does HIIT help you lose fat, it’s also a great way to prevent type-2 diabetes.
Harmful to the Tabata method?
All this information about interval training, tabata technique, and cardiovascular endurance is easy for you. In fact, if I tell you that you can do 10 minutes a day and get better results than 40 minutes of exercise sessions, you’ll think it’s too good to be true. The fact is that interval training is WORK. During these 20 second sprints, you must perform at your maximum level. Basically, you should train like crazy every time you do something. Training will improve all areas of your life, it will not take more than a few minutes to do, but believe me, these minutes will hurt.
This is not to say that you won’t like it after a while, I really do, but the first few times are not easy. You may want to scream, you may want to quit, but know that training will get easier. This type of determination and perseverance translates well into competition and sports in general. Push your body to its limits and you’ll gain an advantage over your competitors.
With that said, I would suggest making an appointment with your doctor to see if you can start implementing interval training into your routine. If this is too difficult at this point, don’t worry, stick to standard exercise routines and slowly start incorporating Tabata exercises.
Here are some Tabata exercises to incorporate into your workout routine.
Here’s a reminder as you do these things:
1. Do the exercise as fast as you can for 20 seconds
2. Hold for 10 seconds
3. Repeat 8-20 times
– Squats: Standard and hindu squats work very well. If you want to make this exercise more intense, hold the squat position for 10 seconds.
-Dad: My favorite body-weight exercise, get into a push-up position, stand up, and jump!
-Text: All differences are good.
-It jumps: Be tall, lift your knees to the sky,
-Bicycle sprints: Run for 20 seconds, taking your feet off the steps while resting
-Jump rope: Cardio and fusion!
– Swimming: If you get into the pool, sprints are a great way to improve your endurance.
-Sprints: The easiest exercise, and the hardest, try running.
What Tabata can do for you:
-Improve your aerobic endurance
-Improve your anaerobic endurance
-Helps lose fat
-Improve your appearance, boost your confidence
I hope this article has taught you something about interval training and the benefits of the Tabata method. Do not hesitate to read more about this topic, there are many, many other activities that can be adapted to this method. No matter what happens, stick to the schedule and you will get the results you want in no time.
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