We are busier today more than ever, and fitting in time to exercise while juggling a demanding work load, family and social obligations can be daunting. Our friends at Greate Bay Racquet & Fitness in Somers Point (www.greatebayracquetandfitness.com) have a recommendation for you – Tabata.
Essentially, Tabata is a high intensity intermittent approach to exercise that burns more fat more efficiently. The trick is to maintain a high intensity for the entire workout in its series of 20-second bursts. Studies have shown that working out at a high intensity results in greater aerobic (cardiovascular) and anaerobic (muscular) gains than working out at a moderate pace. In other words, sitting around listening to music between rounds of lifting weights won’t produce the effect you might expect.
You can finish an entire Tabata workout in less than 40 minutes. Keeping your heart rate up throughout the session is key.
Tabata, in a nutshell:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete 8 rounds for each exercise
- Complete 8-round sets for 8 different exercises
H.I.I.T. (High Intensity Interval Training) is another form of Tabata where the time of the round increases to 30-45 seconds with 15 seconds of rest. The increase in time combined with high intensity would probably be considered a more advanced version of Tabata.
The Tabata routine can also be adapted to indoor cycling (also known as “Spin”). Short bursts of intense pedaling coupled with brief periods of reduced intensity can produce great heart benefits and quick results in the battle of the bulge.
If you want to learn more or try Tabata yourself, call Mary Ellen Spiers at Greate Bay at (609) 926-9550.