Tabata workout, does it work?

Tabata workout is one of the most popular forms of high-intensity interval training (HIIT). It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval.

It was inspired by Dr. Izumi Tabata in 1996, a Japanese researcher who used this protocol in his study on athletes, attempting to create a training program in order to improve the performance of the Japanese national speed-skating team.

He discovered that when his athletes performed this type of workout, they managed to increase both their aerobic capacity (endurance) and anaerobic output (quick power) - two things that are really essential for speed skaters to be successful. Typically, those two don’t go hand in hand which means that training one usually means the other is taking a back seat.

Tabata training helps you burn body fat, grow your muscles, increase strength and power while getting an aerobic workout in. But it all comes at a price and the only currency accepted is pain.

The benefits don’t end there. Because of the program’s relatively high rep counts and extremely short rest periods, you’ll actually increase the number of blood vessels feeding your muscle fibers. This will help deliver more nutrients, oxygen and anabolic hormones to the muscles, which means you’ll have more energy during workouts, not to mention better recovery and growth when the

session is over.

So, research about Tabata training looks really amazing, right? But is it really that amazing in reality?

Well, i have tested this protocol and i can assure you that Tabata rocks! - This type of workout is really suitable for my taste. Please find below 7 reasons why:

1. It really works:

Personally, i have noticed a significant muscle growth and a slit decrease in body fat in the first week of my Tabata training.

2. Massive Pump:

The pump you will experience after you complete this training is just unreal. I haven't seen my muscles any fuller or more toned before, after completing my previous workouts, along with the increased vascularity is of course.

3. Prevents injuries:

You can hit your limits without being in danger of getting injured which sometimes happens when you lift heavy and try to constantly overload.

4. No gym partner needed:

You can hit a great and intense workout without having someone assisting you in those last reps that you struggle to survive.

5. Motivation:

Sometimes we don't feel like training hard and the motivation required is just not there. Time will be your personal trainer that will pressure you to go on and give more. Download an interval timer app to help you stay focused in your workout.

6. Cardio:

For those of us who hate doing cardio, the aerobic exercise that Tabata offers is really something worthwhile (don't underestimate it until you try it).

7. Breaks the monotony:

It is a great opportunity to switch up your workout routine and try something new. I am sure that many of you (including myself) are bored of the usual routines and are looking for some excitement in your workout.

All things considered, my advice is to try it yourself and see if it fits you. Make sure you lower the weights you normally lift by 50% or more if needed. I believe Tabata training is more suitable for intermediate and experienced lifters, cause this is a really and i mean really painful protocol to execute. Perform the program you 're already following, but implementing the Tabata way.

Overall i call it WORTH!

You can also download apps that help you monitor your workout, such as:

Android: https://play.google.com/store/apps/details?id=cc.dreamspark.intervaltimer

Ios: https://itunes.apple.com/gr/app/interval-timer-tabata-hiit-workout-stopwatch/id1202436556?l=el&mt=8

Maybe you can find better apps, just search "interval timer" or "Tabata"

Source:

Muscle & Fitness, 101 High - Intensity Workouts for Fast Results, Mantesh