Tabata
Tabata is a form of HIIT, and is named after Japanese researcher Izumi Tabata, who developed this training system to improve condition for elite athletes. The intervals follow a 2-to-1 work-to- rest ratio, the standard work period is 20 seconds at maximum intensity followed by 10 seconds of rest for eight rounds. Usually, the same exercise is performed for all eight intervals. This training system allows the athlete to do a workout in four minutes, and studies have shown that Tabata training once or twice per week can substantially improve conditioning and burn serious fat.
This type of training can be utilized with weight training, cardio work such as sprints, bodyweight training, and so forth. You can pick one full body exercise and focus only on that for one training session, or perform multiple sets for multiple, targeted exercises. You can also modify it into a circuit style of training by picking multiple exercises to do in sequence, following the Tabata style of performing the exercise for 20 seconds, completing as many repetitions as possible and taking 10 seconds of rest before starting the next exercise - essentially turning it into a fast pace circuit.
Note that, if performing Tabata correctly, the one round of 8 sets should max out whatever you are doing, meaning if you have chosen a full body exercise, if you have done each set with maximal intensity, you should be unable to another set of anything else, in fact, if you are unconditioned, completing the full eight sets may not even be possible. If using a targeting exercise, such as biceps curls for example, after completing the Tabata exercise, if done correctly, there is no way you should be able to complete another exercise for biceps.
This style of training, if done correctly is sure to push your heart rate to its upper levels which also eliminates your need to do any additional cardio after the workout, and when done with weights; makes it another good technique for adding lean muscle mass while torching fat.
This type of training can be utilized with weight training, cardio work such as sprints, bodyweight training, and so forth. You can pick one full body exercise and focus only on that for one training session, or perform multiple sets for multiple, targeted exercises. You can also modify it into a circuit style of training by picking multiple exercises to do in sequence, following the Tabata style of performing the exercise for 20 seconds, completing as many repetitions as possible and taking 10 seconds of rest before starting the next exercise - essentially turning it into a fast pace circuit.
Note that, if performing Tabata correctly, the one round of 8 sets should max out whatever you are doing, meaning if you have chosen a full body exercise, if you have done each set with maximal intensity, you should be unable to another set of anything else, in fact, if you are unconditioned, completing the full eight sets may not even be possible. If using a targeting exercise, such as biceps curls for example, after completing the Tabata exercise, if done correctly, there is no way you should be able to complete another exercise for biceps.
This style of training, if done correctly is sure to push your heart rate to its upper levels which also eliminates your need to do any additional cardio after the workout, and when done with weights; makes it another good technique for adding lean muscle mass while torching fat.
BEST FOR:
Improving Cardiovascular Performance, Overall Conditioning, Muscular Endurance, Weightloss/Fat Burning
GOOD FOR:
Building Lean Muscle/Toning
NOT FOR:
Specific Goals of Strength/Mass Gains, New/Unconditioned Individuals, Injury Rehabilitation, Flexibility
Improving Cardiovascular Performance, Overall Conditioning, Muscular Endurance, Weightloss/Fat Burning
GOOD FOR:
Building Lean Muscle/Toning
NOT FOR:
Specific Goals of Strength/Mass Gains, New/Unconditioned Individuals, Injury Rehabilitation, Flexibility