By now you’ve had the chance to try 3 separate training sessions: The VancityBuzz Burner, High Intensity Interval Training, and Low Intensity Interval Training. I would like to give you one more training session that combines resistance and interval training into one gruelling session. Meet Izumi Tabata the lead author in a study that showed individuals could improve VO2 max by performing an exercise for 20secs, resting for 10secs and repeating this for 4minutes (or 8sets).
This is an incredibly simple method of training, all you have to do is pick your favourite resistance training exercise and perform it at high intensity for 20secs, then rest for 10secs and repeat 7 more times! That is it work for 20secs, rest for 10secs. By training like this you are killing two birds with one stone (resistance and cardiovascular training) all the while ramping up your metabolism to consume a ton of calories! Sounds like fun right?
Points to consider when doing Tabata Training:
- Can’t stress this enough: warmup is essential, prepare your body for what is about to come next
- Pick exercises that you can perform with perfect technique, you are going to be doing tons of reps if you are doing the exercise poorly you risk injury and you can’t train when injured
- During the 20seconds of work you need to be pushing yourself and working hard, again you need to be getting close to complete fatigue at the end of 20seconds
- Do not sit down during your 10seconds of rest, keep your legs moving
- If you are doing an exercise with an implement (dumbbell, Kettlebell, Medicine Ball, etc) be sure to select a load that you can complete all 8 sets with
- If you feel pain during an exercise stop
- This is meant to be a challenging and exhausting but know your limits, if you need to take a break take a break
There are plenty of exercise that can be used when doing Tabata training, pick 4-6 from the list that you are comfortable doing and go to work after a good warmup!
- Forward Lunges
- Lateral Lunges
- Bodyweight Squats
- Split Stance Row
- Split Squat
- Lo to Hi Chops
- Pickup Press
- Squat to Press
- Squat to Row
- Kettlebell Swings
Your options are endless with this type of training! Get creative with your training sessions and have fun.
Josh Neumann, BHK, PTS, TSCC-1