How Effective Is Tabata Exercise?
Tabata exercise is a type of High Intensity Interval Training (HIIT). Your workout involves going all out doing an exercise for a short period of time (like 20 seconds) and then resting half the amount of that time (10 seconds) before doing another 20-second set.
At the end of 8 sets, which took a total of four minutes to complete, you’re spent. For runners, it could be sprints for those 20 seconds. Studies have shown that Tabata exercise not only improves fitness levels, but can also be used as a weight loss tool.
How Does Tabata Exercise Boost Your Energy Levels?
When you do Tabata exercises, your body’s level of work increases so rapidly, your heart rate and metabolism on the uptake have to respond quickly to keep up with the demand. But neither one drops off that much during the short rest cycle, so the calorie burn, and resulting increase in metabolism after training, called afterburn, continues afterward.
And because your metabolism stays high after training, you’ll feel a boost in energy. Even though the demand has now lessened, the nutrients are still getting pumped into the cells, thus providing you with the boost in energy.
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Tabata training is not only good for those trying to lose weight or improve their performance by training on short runs in preparation for longer endurance events like marathons or triathlons, but it’s also good for core training and strength training.
High Intensity Workout
Because the Tabata exercise training style is a broad spectrum, many different types of exercises can be pulled together for a specific training goal. For example, people new to the sport, but not new to exercising, could start out doing a high intensity workout consisting of:
- Push-Ups
- Squats
- Medicine Ball Slams and,
- Jumping Rope
Do 20 seconds of each exercise at maximum speed followed by 10 seconds of rest. Once 1 set is complete, go back through and do 7 more sets.
Can Tabata Exercise Lower Your Energy Levels?
We’ve already established Tabata exercise will boost your energy levels, but is there a time when it can actually lower your energy level? The simple answer is yes – especially if you’re doing too much training and overworking your body.
In a study by the University of Wisconsin, LaCrosse, 16 people performed 20-minute Tabata exercise sessions. Each session consisted of a 5-minute warm-up, eight 20-second work/10-second rest cycles and a 10-minute cool down. On average, each one burned between 240 to 360 calories per session depending on the participant.
Too Much Tabata?
To prevent overtraining, only two or three Tabata sessions per week should be attempted with 48 to 72 hours between sessions. Experts say and the science backs up the fact that doing short bursts of very intense movement, followed by short periods of rest, such as that seen in Tabata exercise for 15 minutes even once a week is more beneficial. It yields better results than doing an hour of traditional cardio (fat burning zone) 3 days a week.
Listen to your body and adjust as necessary as far as what is right for you and to prevent overtraining.
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