Pump up Your Workouts with the Tabata Method
February 26, 2008 10:06 PM | Exercise | Comments (2)
 | There are many ways to increase the intensity of your workouts. In order to do so, you could increase the weight you lift, increase the amount of reps you perform, or increase the number of sets you do. Incorporating any or all of these three factors can give you an unlimited number of combinations for changing your workout. But there is another, often overlooked, factor: time. Shortening your rest periods or performing an exercise for a certain amount of time can give you a big boost in intensity. The Tabata method incorporates this time factor. This method got its name from a Japanese researcher who found a way to increase aerobic and anaerobic pathways at the same time. |
The method is simple, fast, and you don’t need any special equipment – just a clock or stopwatch.
To incorporate the Tabata method, perform an exercise for a “20 seconds on, 10 seconds off” pattern. Do the exercise at maximum intensity. In other words, don’t pace yourself; go for as many reps as you can. See the example below:
- Choose an exercise.
- Perform the exercise for 20 seconds at full intensity (as many reps as you can).
- Rest for 10 seconds.
- Repeat 7 more times.
- This will take 4 minutes!
Trust me; this is not as easy as it sounds. It really taxes your muscles and gets your heart rate up. It transforms exercises you once found easy. I wouldn’t recommend this method for those just starting out, as you should have a good foundation of strength and cardiovascular fitness before trying this method. The Tabata method works great with these exercises:
- Push ups
- Sit ups
- Pull ups
- Bodyweight squats
- Front squats (use significantly less weight than you usually lift)
- Sprints
Some exercises can be modified until your body adjusts. For example, the full sit ups can be done until you can’t lift up anymore. Instead of stopping, perform crunches for your 20 seconds. When you feel you can do full sit ups again, go for it. You can also modify pushups by dropping to the knees and continuing when you are fatigued. If you perform the Tabata method with any exercise other than sit ups, you should do them about twice a month. You won’t need or want to do more!
Copyright © 2009 by A.M. Birmingham, ISSA CFT
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Comments
Posted by: bunbungirl | April 27, 2008 12:26 AM
Posted by: kim N | March 6, 2008 1:05 PM