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Thursday, July 14, 2011
You Have 4 Minutes #1 : Fat Burning Tabata Workout - Music - Timer - Clock
Just found a SUPERB workout klo malas tahap dewa nak p gym!!!! boleyh bt workout ni kat mane2 jew... tapi still boleyh bt kat gym as a warming up methodlah.... I think i should try this for 7days challenge!! tgk ape jadi dlm mase 7ari buat TABATA workout nih~
What Can Tabata Do For You?
Aside from burning off pounds and pounds of excess body-fat, Tabata Training can help you:
Improve your cardiovascular function (aerobic endurance)
Improve your anaerobic endurance
Improve your muscular endurance
Make you strong and fit and look fantastic
How’s that for a fitness training method?
The Science Behind Tabata
The basis for all of the excitement surrounding Tabata Training comes from the good doctor’s 1996 research study published in the journal – Medicine & Science in Sports & Exercise
In that study, Dr. Tabata concluded that high-intensity intermittent training (HIIT) was a much more effective and efficient training method than tradional cardio training.
Not only was Tabata Training more effective at improving anaerobic endurance, it was also more effective at improving aerobic or cardio-vascular endurance.
And Why is Tabata Training so Effective?
Dr. Tabata believed that the reason behind the success of his training protocol was:
The good doctor believed that exercising at a high level of intensity for a short period of time was more effective than exercising at a low intensity for a long duration.
And he wasn’t alone.
Ever since Dr. Tabata released the scientific genie from the bottle in 1996, other researchers have built upon his work. Here are just a sample of the available research:
McMaster University study – 2005
Another McMaster study – 2006
And another one – 2008
A 2007 study showing HIIT is effective at fat loss
An Aussie study from 2004
HIIT training and Growth Hormone response
HIIT training increases capacity for glucose and fatty acid oxidation
And there is lots more where this came from.
I just did a quick PubMed search and came up with 1110 studies related to Tabata’s work.
So, What is Tabata Training Anyway?
Dr. Tabata’s training method is a very specific version of High Intensity Interval (or Intermittent) Training.
In his 1996 study, Dr. Tabata had seven subjects perform:
An intermittent training exercise 5 days a week for 6 weeks
Each individual training session consisted of seven to eight sets of a single exercise
Each set was performed at the high intensityof about 170% of ˙VO2max.
Each set was timed to last for 20 seconds
Each period of rest between sets was timed to last for 10 seconds
This means that each Tabata Workout lasted for only 4 minutes.
4 minutes of Tabata Training x 5 days a week x 6 weeks = 120 minutes or 2 hours of exercise over 6 weeks
In comparison, Tabata’s cardio-vascular group performed 30 hours of cardio training over the course of the experiment (60 min workouts x 5 days per week x 6 weeks)
And still, the Tabata workouts were more effective than the cardio-vascular workouts.