TabataTabata Training London
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TABATA LONDON
Tabata is a specific HIIT protocol characterized by 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for 4 minutes. It is an intense, time-efficient workout that targets both cardiovascular fitness and metabolic conditioning. The Tabata workout originated from the groundbreaking research conducted by Dr. Izumi Tabata in Japan in the 1990s, which demonstrated the superior fitness benefits of this specific high-intensity interval training protocol
Tabata training has gained popularity in fitness circles for its effectiveness in improving cardiovascular fitness, boosting metabolism, and maximizing calorie burn in a short amount of time. It is often used in group fitness classes, boot camps, and personal training sessions as a quick and efficient way to get a high-intensity workout.
- Tabata is a HIIT protocol that involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of 8 rounds (4 minutes).
- The Tabata method was developed by Japanese professor Izumi Tabata and his team in the 1990s.
- Tabata workouts can incorporate various exercises like pushups, crunches, burpees, and other bodyweight or cardio-focused movements.
- The goal of Tabata is to maximize cardiovascular and metabolic benefits through the short, intense intervals of exercise.
- Tabata is considered an efficient and effective form of HIIT training that can be done with minimal equipment, making it suitable for home or gym workouts.
Tabata training has gained popularity in fitness circles for its effectiveness in improving cardiovascular fitness, boosting metabolism, and maximizing calorie burn in a short amount of time. It is often used in group fitness classes, boot camps, and personal training sessions as a quick and efficient way to get a high-intensity workout.
HOW DOES THE TABATA WORKOUT DIFFER?
The key principles of the Tabata workout are its HIIT-based format, ability to target both aerobic and anaerobic systems, requirement for maximal effort, time-efficiency, and versatility in exercise selection.
1. High-Intensity Interval Training (HIIT) Format:
- Tabata workouts follow a specific HIIT protocol of 20 seconds of maximum effort exercise followed by 10 seconds of rest.
- This 20-second work, 10-second rest interval is repeated for a total of 8 rounds, resulting in a 4-minute workout.
2. Targeting Both Aerobic and Anaerobic Energy Systems:
- Tabata training has been shown to improve both aerobic capacity (VO2 max) and anaerobic fitness.
- The intense, short bursts of exercise target the anaerobic system, while the overall workout also enhances the aerobic system.
3. Maximizing Effort and Intensity:
- Tabata workouts require an "all-out" effort during the 20-second work intervals, pushing participants to their limits.
- Maintaining this high level of intensity throughout the 4-minute workout is crucial to achieving the desired benefits.
4. Time-Efficiency:
- The Tabata protocol provides an extremely time-efficient workout, delivering significant fitness improvements in just 4 minutes.
- This makes Tabata an appealing option for those with limited time for exercise.
5. Versatility in Exercise Selection:
- While the original Tabata study used a stationary bike, the Tabata protocol can be applied to a variety of exercises, including bodyweight movements.
- The key is choosing exercises that allow participants to push themselves to the maximum effort level.
1. High-Intensity Interval Training (HIIT) Format:
- Tabata workouts follow a specific HIIT protocol of 20 seconds of maximum effort exercise followed by 10 seconds of rest.
- This 20-second work, 10-second rest interval is repeated for a total of 8 rounds, resulting in a 4-minute workout.
2. Targeting Both Aerobic and Anaerobic Energy Systems:
- Tabata training has been shown to improve both aerobic capacity (VO2 max) and anaerobic fitness.
- The intense, short bursts of exercise target the anaerobic system, while the overall workout also enhances the aerobic system.
3. Maximizing Effort and Intensity:
- Tabata workouts require an "all-out" effort during the 20-second work intervals, pushing participants to their limits.
- Maintaining this high level of intensity throughout the 4-minute workout is crucial to achieving the desired benefits.
4. Time-Efficiency:
- The Tabata protocol provides an extremely time-efficient workout, delivering significant fitness improvements in just 4 minutes.
- This makes Tabata an appealing option for those with limited time for exercise.
5. Versatility in Exercise Selection:
- While the original Tabata study used a stationary bike, the Tabata protocol can be applied to a variety of exercises, including bodyweight movements.
- The key is choosing exercises that allow participants to push themselves to the maximum effort level.
Tabata Workout Handbook, Volume 2: More than 100 All-New, High Intensity Interval Training Workouts (HIIT) For AllHigh Intensity Interval Training (HIIT) is now widely acknowledged to be the single most advantageous form of exercise for any number of fitness goals. Tabata Workout Handbook, Vol. 2 continues to optimise this training method for more effective weight loss, increased cardiovascular health, and improved athletic ability, with all-new workouts and training regimens. Featuring new body-weight exercises for greater strength-building effectiveness, these HIIT workouts can be done anywhere and anytime-absolutely no gym equipment required!
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LOW IMPACT PRO TRAINING RECOMMENDATIONS
Here are three low impact training exercises and regimes that we would recommend for anybody seeking a healthly lifestyle in London.
FITNESS GEAR FOR LESS
WALKINGGoing for a walk or even better a brisk walk, in your local London neighbourhood will help you to burn calories, keep fit and also the fresh air will help with a positive mental attitude.
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SWIMMINGSwimming in London is a great all round physical activity and will help with stretching, muscle forming and toning of all areas of the body. Swimming is a low impact on the body so is for everybody
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CYCLINGCycling in London is a fantastic low impact way to keep fit and get out and about in London. Aswell as being a good way to help save money and jump on that green bandwagon
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