If you lead an active life, you have probably heard of high intensity interval training or HIIT. The premise behind this kind of training is to perform a series of exercises at 80% to 90% of a person’s maximum heart rate for a short period of time – usually between 30 seconds and one minute. Rest periods in between these exercises can last as long as the training intervals.
A variation of high intensity interval training is called Tabata. Tabata was created by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Sports and Fitness in Tokyo. Tabata training can be a great way to stimulate weight loss, increase strength, improve flexibility, and build muscle. Just remember, Tabata is a high intensity work out, which means there are more chances to get injured if not done properly. If you do injure yourself, you can always come to any of our Houston and Austin ERs for 24 hour emergency care.
The Hardest Four Minutes of Your Life
The reason fitness enthusiasts love Tabata training is because it only takes up four minutes of your day, but you get in an extremely intense workout that gives you amazing results. The structure of a Tabata program is to workout hard for 20 seconds,
rest for 10 seconds, and then repeat that cycle eight times. Another attractive aspect of Tabata training is that you don’t need any equipment, and you can do it anywhere using exercises you already know how to do like jumping jacks, pushups, squats, and sit ups. So you don’t need an expensive gym membership or lots of bulky equipment to torch a ton of calories and get into shape.
The Best Tabata Moves
There is a plethora of moves you can do when you do Tabata training. For an amazing full body move, do burpees. To do a burpee, start in a standing position, then crouch to a low squat. Place your hands on the floor and kick your feet back so you end up in a plank position.
Lower yourself into a pushup, and then push off the ground as quickly as possible back into a standing position. For a good cardio workout, try sprinting or mountain climbers. To do mountain climbers, get in a push-up position with your hands directly under your chest and are shoulder-width apart. Next, lift your right foot off the ground and bring your knee as close to your chest as possible. Return to the starting position, and repeat with your left leg. Get more Tabata moves here.
If you are stuck in a workout rut and don’t have much time, try Tabata training to get the most bang for your buck.
Neighbors Emergency Center offers 24 hour emergency care in Houston and Austin 365 days a year, and our board certified emergency physicians can treat all medical emergencies. We know you’re time is important, so we will treat you quickly and effectively so you can get back to doing what you love. If you are looking for a quality emergency room with little to no wait time, come to Neighbors Emergency Center.