Tabata Exercise Training for Women

The Tabata workout is a type of exercise that shakes up your metabolism. Tabata causes your metabolism to energize, which is meaningful (productive) if your objective is to lose body fat. Additionally, the body’s metabolism also remains energized not only during the workout, but after the workout as well. This means that your body will continue to burn fat long after the work out is complete. The following is a brief overview about Tabata interval based, metabolism boosting exercise. No gym needed. Nothing to purchase.

The name Tabata comes from the man who invented it – Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times. 20/10 means 20 seconds of all-out exercise followed by 10 seconds of rest. This adds up to four minutes total. Wow!

How to do it: Do 20 seconds of jumping jacks, then rest 10 seconds. Immediately do 20 seconds of squats, then rest 10 seconds. 20 seconds of kettle bell swing, and rest. 20 seconds of skipping rope, and rest. And then do that whole cycle again – six more times. Note: you can do jumping jacks when your arms rise only to your shoulders. You can also pretend you are skipping rope (without using a rope). For a kettle ball, you can use a laundry detergent bottle. The 20 second burst of energy, combined with the 10 second rest is the objective. Keep in mind this is a brief workout session. Neither time or equipment provide an obstacle with a Tabata workout.

Whatever workout pattern you use, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, the body will have to work much harder to keep it up. This will cause the heart to pump fast and your metabolism to jump, which you want if you are planning on losing fat. The Tabata workout breaks down body fat (adipocytes) with quick results.

Just one four-minute session burned the same number of calories as a 60-minute jog. Additionally, when performed four times per week for six weeks (with a single day of long-duration cardio added in), it was also more effective at improving the body’s aerobic and anaerobic capacity compared to regular moderate-intensity aerobic exercise.

TABATA TIPS
To get the most out of your Tabata workout, follow these guidelines:
• Warm up for at least 10 minutes. That’s part of the original protocol.
• Use full-body exercises that engage as many muscle groups as possible.
• Exercises using bodyweight, a weighted vest, or free weights are all acceptable.
• Go full-tilt during the 20-second bursts. Seriously, don’t slow down.
• Try hard to find your breath during the 10-second rests. Good luck.
Be prepared to sweat … a lot.

Tabata Tips Source From:  https://www.bodybuilding.com/fun/the-real-tabata-brutal-circuit-from-the-protocols-inventor.html


The metabolism energizing Tabata workout impacts insulin secretion, insulin clearance and insulin sensitivity. This subsequently improves the manner in which sugar (glucose) is utilized by cells.

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