You may have realized by now that exercise isn’t simple. It comes in a thousand forms, each focusing on a different aspect of your body or fitness, and there’s no one configuration that works for everyone. With that in mind, some of you may be wondering if Tabata is the path for you. Others may be going, “Huh? Tabata? What’s that? I’ve never heard of it.” (https://longevity.technology/lifestyle/tabata-exercise-for-beginners-tips-to-getting-started/).
Tabata takes its name from Dr. Izumi Tabata, Dean of the Graduate School of Sport and Health Science at Ritsumeikan University in Japan. He’s known for his work with the Japanese speed skating team. The exercise system he founded, a form of high-intensity interval training, was developed with Olympic-level speed skaters and their coach, Koichi Irisawa.
Now, if you’ve studied exercise, you’re probably familiar with the concept of high-intensity interval training (HIIT). It’s about short bursts that use all your strength and energy, followed by equally short recovery periods. In the case of Tabata, the period of maximum effort lasts for 20 seconds, and it’s followed by just 10 seconds of recovery. You repeat this pattern for four minutes.
Short and simple is the name of the game with Tabata, which makes it relatively easy to fit around a busy schedule. The actual exercises may include things like push-ups, squats, jumping jacks, high knees and mountain climbers. They work lots of different muscles, get the blood pumping and aren’t too complicated for beginners. It’s a highly efficient workout form.
It’s still important to warm up before you do any Tabata exercises, and you need to use proper techniques. If you don’t, you’re at risk of injury. Similarly, don’t skimp on the recovery period. If you want the workout to be effective, it’s also important to be consistent. Set an intensity level that works for you, even if that’s lower than your ideal.
One important part of Tabata that’s easy to overlook is breathing. It can be tempting to hold your breath during short, intense bouts of exercise, but that doesn’t actually help you. Breathe in before you exert, and breath out during the exertion. Breath deeply when you can, and keep your breath under control.
Not everyone is going to enjoy the intensity of Tabata, but it can be a valuable part of improving your fitness as part of a balanced exercise regimen with a healthy diet.
