Tabata Songs: Music Created Specifically for TABATA Interval Training
The first thing you need to do is understand what a “Tabata” means. A “Tabata” is a period of intense exercise where the intensity of your workout decreases gradually over time. You will perform intervals of work followed by rest periods (or breaks). Your goal is to complete all the intervals within a certain amount of time without stopping or taking any breaks. If you don’t reach your goals, then you continue with another interval until completed.
A typical Tabata workout might look like this:
10 minutes of high intensity interval training (HIIT) work.
15 minutes of low intensity interval training (LIT) work.
30 minutes of LIT rest.
The idea behind these intervals is to increase your heart rate and blood flow while decreasing oxygen consumption, which helps burn fat and build muscle. These are called “intervals”. There are many different types of intervals.
Some are easy, some are hard, and others have special rules such as alternating between two exercises.
In general, interval training is a great way to get fit and lose weight. However, it’s not for everyone. For example, if you’re someone who doesn’t enjoy long workouts or just doesn’t feel well during them, then Tabata isn’t for you!
The concept behind this technique is to NOT over-do it. If you’re an athlete, for example, you probably want to stick with traditional interval training.
Just like any good thing, over-doing it can be bad for you. You should ALWAYS listen to your body and take rest when needed! Don’t force yourself to do something that your body isn’t ready for!
Listen to your body and you’ll reap the rewards in the long run.
This article contains a detailed explanation about what is involved in an interval training. You will learn not only what interval training is but also how to perform it properly.
What is Interval Training?
Basically, interval training is a style of working out that involves performing an activity or exercise for a short period of time, taking a break and then repeating the process. What sets interval training apart from other types of training is the intensity at which you work out. Interval training can be broken down into 3 types, low intensity interval training (LIIT), high intensity interval training (HIIT) and very high intensity interval training (VHIT).
The most common type is probably HIIT which involves activities that are of a higher intensity for shorter periods of time.
The minimum period for a proper HIIT session is between 30 seconds and 5 minutes and should not exceed 60-90 minutes.
During these short periods, you exercise at your peak level. LIIT is slightly less intense than HIIT and lasts for a longer period of time such as a 10 minute jog.
VHIT is the most demanding and should only be performed by people that are very fit already.
This type of training involves bursts of activity that are all out efforts lasting anywhere from 10-60 seconds.
What Are The Benefits Of Interval Training?
The beauty of interval training is that it combines several types of exercise into one session meaning you get more done within a short space of time and can fit it into even the busiest of schedules.
As well as this, the intensity allows you to burn more calories than if you were to exercise at a steady pace for the same time period.
Sources & references used in this article:
- Extemporaneous playing system by pointing device (T Tabata – US Patent 5,355,762, 1994 – Google Patents)
- TABATA: It’sa HIIT! (M Olson – ACSM’S Health & Fitness Journal, 2014 – journals.lww.com)
- Machine Learning-Based Adaptive Wireless Interval Training Guidance System (M Suh, A Nahapetian, J Woodbridge, M Rofouei… – Mobile Networks and …, 2012 – Springer)
- Improving handball athletes’ physical fitness components through Tabata training during the outbreak of COVID-19 (E Setiawan, DT Iwandana, R Festiawan… – Jurnal SPORTIF …, 2020 – ojs.unpkediri.ac.id)