Tabata method - interval training

[Text by Daniell John] A few years ago, an unnamed company came up with a machine that promised results only if you exercised on it for 4 minutes a day. But this machine had one problem. It cost $12,000. My car doesn't cost that much. I'm not sure I would ever spend more money, even for my education.

Well, I'll save you the money and show you how to get the same results without buying that overpriced machine. This "top secret" training method will do far more for you than any other workout, and you'll be able to rest 23 hours and 56 minutes a day.

But I'll tell you the price you'll pay right now. Exhaustion, nausea and a pool of sweat.

Discover the Tabata Method

Tabata is the name of a Japanese scientist who discovered this interesting way to increase anaerobic and aerobic fitness at the same time. It's one of those weird workouts that seem to be for all athletes: cyclists, skateboarders, Olympic lifters, or anyone who wants to get rid of fat fast.

This training method is so simple, but at the same time so incredibly hard, that those who try it confirm its uniqueness, but then never want to say its name again. What is it? It's simple: identify one exercise and practice it as follows:

1, for 20 seconds, do as many reps as you can
2, rest for 10 seconds
3, repeat seven more times

That's it! And after four minutes, you're done. Then you'll probably have to wipe your face, because you'll fall on the floor.

Eight sets of as many reps as you can do, always with 10-second breaks - that's the whole effectiveness of this exercise. The two best exercises you can use for the Tabata method are squats and the "thruster," which I'll mention later.

It's a good idea to have someone record the number of repetitions you've achieved, because I guarantee that after you "pass out" you won't remember anything at all. I use "lowest possible number of reps" as a benchmark for comparing multiple workouts. If you use a weight that is too heavy, then you will do about 2 reps in sets, if you use a weight that is too light, then you will do about 15 reps in sets, or more.

Before we focus on the selection and execution of the exercises, it is important that you understand the purpose of this exercise. This is not "eight sets of eight reps," although that scheme seems correct. That being said, you should perform as many reps as you can in twenty-second blocks with ten-second pauses.

And by the way, a ten-second pause doesn't mean you should put the barbell down in the rack, take a drink, start talking to a cute girl pedaling a bike or looking at the clock, then go back to the rack, put on your belt, paint your palms with magnesium, exchange a few words with a friend, and then go on to the next set. Ten seconds means you keep the pause just ten seconds! No cheating.

Tabata exercises

You need to choose an exercise that will engage a large number of muscles. How about the front squat. You may wonder why I didn't choose a squat with a barbell in the back. It's simple, I picked this exercise for the reason that it's easier to grab a dumbbell on the front squat and start squatting and/or put the dumbbell down in a rack than on the back squat.

Also, don't choose the military press. For one thing, it doesn't engage nearly as many muscles and secondly, your shoulders will tire early so you should be done in a minute. Your shoulders would be on fire. A deadlift is a pretty good idea, but a lot of people worry about their health, especially if they have to perform it Tabata style.

The front squat is simply a unique exercise for the Tabata method. I should have also said that if you don't know how to perform a front squat correctly, then the Tabata Method will teach you more reliably than 1000 trainers. So you can do 64 or 70 reps in 4 minutes and your nervous system will learn the front squat as fast as no PowerPoint presentation can teach you.

Hold the bar in front of your body with your hands resting loosely on your collarbones and your elbows high. It's easier to fully sit up in the third or fourth minute. As you rise back up to the top position, you don't need to bend your knees, or more accurately, don't even think about it. Just squat down, up and down, whatever you can manage.

Weight on the axle? Let me put it this way: a guy who can do 210 kg on the front squat just fine threw up after trying to squat this way with a weight of only 43 kg. That's why I tell people to go for more light weights, like 30 - 43 kg. Although there are those who can do a 70 kg front squat in the last eight sets and do eight reps. But those are the exceptions.

Another great Tabata exercise is the "thruster". This exercise is one of the best, yet few people in gyms have heard of it. Take two one-armed dumbbells and raise them to shoulder level. Hold them on your shoulders and perform a deep squat, with the one-handers still resting on your shoulders. As you get up from the squat, you are simultaneously pushing the one-handers up so that when you stand, the one-handers are in your outstretched hands. Or you can keep the one-handers still on your shoulders and push them up while standing, after 3 minutes you'll be doing it anyway.

I have a hard time describing how to breathe properly during a thruster, just like what happens to your heart rate. Definitely wear lightweight one-armed shoes. Fifteen pound one-handers means a pretty heavy Tabata workout!

Leave your ego at the entrance of the gym, at least for the first two TABATA workouts.

Tabata tips

You need to keep an eye on the gym clock at all times during your four-minute workout. Stop after 20 seconds and place the barbell in the rack (if you are doing front squats). Rest for 10 seconds and pick up the dumbbell again and start squatting. A clock is essential for your purposes.

And remember this: after a Tabata workout, you can barely concentrate on other things. Your steps will resemble a rocking locomotive. You can plan anything you want, but don't be surprised that you probably won't make it. That's why I let our dog chase away the scavenger birds while I sit like a beaten man on the edge of the sidewalk.

Probably the hardest thing about this training is: lasting the full 4 minutes. Never let your hands stop holding the dumbbells. After you put the bar in the rack, stay just a little bit away from it so you can start squatting again as soon as possible. Keep an eye on the clock.

When you perform thrusters, then put your one-armed dumbbells down on the bench and watch the clock. When it's your time, then quickly grab them and get into the exercise. Ten seconds really isn't a long break! Don't move around too much during this pause.

I do Tabata training twice a month, either front squats or thrusters. You might ask me, "If Tabata is so good, why don't you do it more often?" Try it, and then tell me the next day when you're going to do another workout.

240 seconds of pain

Why should you do this workout? In my opinion, the Tabata program is the best fat-burning workout I know. It only takes 4 minutes, but you'll be breathing hard, sweating, and your heart rate will be elevated long after you're done. Plus, this workout will teach you to squat like no other trainer in the world.

On the other hand: Tabata teaches you to focus your mind on accomplishing a goal despite the pain, plus it will help you in your specific sport.

Don't feel like constantly watching classes at the gym? Don't want to buy an expensive timer? Then I have a tip for you:

If you work out at the gym, be sure to carry your cell phone with you. Then use a simple app for your mobile phone - tabata clock

But if you work out at home within reach of your computer, an online timer will suffice - tamata timer

And who doesn't use the MP 3 player nowadays, right?! There are plenty of opportunities for you on the internet too. Just type TABATA MP3 into your search engine and you're in for a treat.

[Source: t-nation.com]