Our busy lifestyle we live nowadays make us stressed and without any free time. When we want to exercise we just can’t because we’re too busy or too tired. For moms of little kids this is especially true. Here we’re going to tell you an interesting fact! There are some exercises you can do at home and have the results just like in any gym. One of those workouts is Tabata! This is great for people with busy and stressful lifestyle!
TABATA WORKOUT: NOT FOR THE FAINT OF HEART
It is very tense as it is of a high-intensity interval training style. It was developed by a Japanese doctor called Dr. Izumi Tabata. With only several minutes of your time the results will be inevitable!
Tabata is not appropriate for beginners! It includes moving fast and trying to do as many reps as possible. If you are not careful it increases the risk of getting injured. This workout must be avoided by people with any condition that prevents high-intensity exercise!
IS TABATA PERFECT FOR MOMS?
Moms they always have something to do and often can’t pay enough attention to their own needs. If you’re any of those moms, then this is the proper exercise for you!
This will take you 4 minutes that will grant you amazing results!
WHAT IS A TABATA WORKOUT?
You should sprint hard for 20 seconds, rest for 10 seconds, and repeat for 4 minutes.
In 1996 Dr. Tabata and his team performed a study in which they studied two groups of athletes: the athletes in the first group, did medium-intensity exercise for longer periods while the other group did high-intensity exercise for short periods of time.
The athletes were observed for 6 weeks. The result was that the first group increased aerobic capacity by 9.5% and the anaerobic capacity by 0%, compared to the second group in which the subjects increased their aerobic capacity by 14% and their anaerobic capacity by 28%. Anaerobic signifies to the time you can run at maximum effort and aerobic for how long you can run.
The other group showed greater improvement in oxygen utilization like in lung capacity.
HOW TO TRAIN FOR TABATA (HINT: SLOWLY)
This amazing workout was designed for elite athletes, so if you’re a “stay-at-home” mom, you’ll definitely need time to start doing Tabata properly.
You should start with longer sprints and longer recovery time in the meantime
You should to run try 60-90 seconds of mid-intensity running
You can increase the intensity on several days
Begin with a minute or two and work your way to 4 minute
HERE ARE 5 UNIQUE ADVANTAGES OF A TABATA WORKOUT
- BURNS FAT
Scientists for this workout, managed to discover that high amount of moderate-intensity exercise alone was very effective at improving the oral glucose tolerance.
- BUILDS MUSCLE
In an intense workout the muscles are all included.
- SHORT AND SWEET
You need only several minutes!
- CREATES ENDORPHINS
This Tabata exercise has ability to create endorphins and they’re the ones that make you happy and satisfied!
- HIGHLY PORTABLE
For performing it or any necessary equipment you don’t need a particular area!
HERE ARE ALSO SOME OTHER TABATA VARIATIONS: NOT JUST FOR RUNNERS
Some additional workouts along with the Tabata principle:
- Jumping rope
- Pull ups
- Push ups
HERE’S HOW TO DO TABATA, STEP BY STEP
Step 1: You should start by stretching because it is a very important thing to warm up your muscles before you start with the exercise. You should perform Tabata in a warmer place!
Step 2: You should get a timer ready and set a clock nearby!
Step 3: You should run as hard as you can for 20 seconds!
Step 4: Rest: Have rest for 10 seconds.
Step 5: Repeat: After that repeat the same: run for 20 seconds, rest for 10 seconds. Do this 6-8 times, for a total of 4 minutes!
Step 6: Cool down: You can stretch your arms and legs once more. Consume water!
HOW OFTEN SHOULD I DO TABATA SPRINTS?
For Tabata two to three times are sufficient as it is an intensive workout. Some people think that in order to improve their complete health as well as their longevity all they should do is just go for a walk for 20 minutes three times a week. In that way they won’t spend any money on going to the gym!