Question: Would you rather do 4 mins of all out effort when exercising...or spend 45 mins to an hour on a treadmill at the same pace. If you're like me, there's no comparison. 4 minutes is the best choice!
How effective can just 4 minutes of exercise be? ... Very. You will be amazed at how intense the four minutes of exercise will feel. The intervals tax both your aerobic and anaerobic energy systems. To be clear, this isn't "eight sets of eight," although the goal of doing eight reps in each of the 20-second clusters is about right. Instead it's "as many reps as I can get in" during the twenty seconds, followed by ten seconds rest.
Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise. Anaerobic capacity benefits cardiovascular and muscular condition!
A true tabata is an all out effort on the exercisers part. Full out effort for the 20 seconds 8 times through is needed to be a true tabata. When we do tabatas at boot camp everyone is at a different ftness level, so the exercise will be shown with a modification for beginners....so that everyone can participate!
I am all for time management - can you spare 4 minutes today?
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Texas Fit Chicks - Boot Camp for women in McKinney, Frisco, Little Elm and Dallas