Have you ever heard of Tabata? Tabata sounds like a type of food or some kind of dance but it’s actually a type of HIIT workout. HIIT stands for High Intensity Interval Training, the high intensity intervals are about 30 seconds or 1 minute and then rest for 10 seconds or 20 seconds. The timing can differ from workout to workout but essentially you push yourself for 1 set and then give yourself a rest right after. Tabata, is a type of HIIT workout but it’s strictly 20 seconds of activity, 10 seconds of rest. The benefit is that you push yourself for 20 seconds and go as hard as you can and then rest to build your stamina and reduce fatigue during your exercise. A doctor named Izumi Tabata created the workout in 1996 where he used Tabata on Olympic speed skaters.


High intensity training has many different benefits. One being it can burn fat by increasing your heart rate and burning calories. Another reason is that it increases your anaerobic and aerobic capacitates. Anaerobic are defined by quick burst of energy examples of sprinting, jumping, or heavy weightlifting. Aerobic exercise is defined by activities that keep your heart rate up for a sustained period of time, examples include jogging, biking, running, walking, etc. This uses your larger muscles like your arms, legs, and hips. HIIT workouts should be done roughly 2 to 3 times a week combined with lower intensity workouts throughout the week.


Tabata has significant positive effects like raise your metabolism and your heart rate from the start of your workout. Once you begin a high level of intensity your body has to work harder to keep up with the demand. Your metabolism will rise at the beginning and stay up even hours after you finished your workout. When compared to running, once you stop your run, your body stops burning those calories but with Tabata your body continues to burn fat throughout the day after a tough Tabata session. Usually when you burn fat you sometimes lose a little muscle as well, however, Tabata helps you burn fat and build muscle by including different kinds of workouts that strengthen muscle. Meaning you are doing a cardio workout that helps you burn fat while performing squats or lifting weights to build your muscles by repeating repetitions.


What’s nice about Tabata is a good 20 minute Tabata session is just as good as running for an hour. It’s quick and little to no-equipment is required depending on the types of workouts you include. Staff at RCW use Instagram or YouTube to find different kinds of workouts to include in there HIIT classes. Finding the right instructor or the right resources to build a workout will help you to increase the benefits of your workouts.

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