My patients will frequently ask me how long do I have to work out each day and how many days per week. The simple answer is that “it varies”. If you are able to do high intensity interval training, you can get by with amazingly short periods of exercise done daily. This is partially because of the high intensity anaerobic and aerobic use of multiple organ systems which create a brief intense workout. The other significant point is that you will continue to have post exercise elevation of your metabolic rate which will continue to pay dividends.
Tabata training is a high intensity interval training workout that satisfies this criteria. It features exercises that last four minutes. It was a training that was discovered by Japanese scientist Dr Izumi Tabata and a team of researchers from the national Institute of fitness and sports in Tokyo. Tabata workouts last anywhere from four minutes to 20 minutes.
Because of the amazing benefits of the four minute Tabata workout it is been labeled a ” 4-minute miracle”. Believe it or not, doing as little as four minutes or one “Tabata” may increase your aerobic anaerobic capacity, you’re resting metabolic rate and will help you burn more fat.
The trick to getting these benefits, is to go as absolutely hard as you can for 20 seconds followed by 10 seconds of rest. What you do for those 20 seconds is ultimately up to you. Pick a cardio activity that you like, that is accessible for you, and that you’re able to do at maximum intensity for 20 seconds. This could be jumping ropes, Burpee’s, biking, or even simply running. Go online or search YouTube and you can find many Tabata high intensity activities that are fun and will will really blast calories.
Federal government exercise recommendations state that for substantial health benefits, adults should do at least 150 minutes to 300 minutes a week moderate intensity or 75-150 minutes a week of a vigorous intensity physical activity. If you really want to challenge yourself, and you would like to achieve The same benefits in a shorter period of time, Tabata is just the thing for you!