Great results in just 4-minutes has many sold on Tabata training. Dr. Izumi Tabata and team conducted a study which helped demonstrate that short burst intervals can be an effective way to train. Results can be found in a short amount of total training time with high intensity training (HIT), also known as vigorous exercise.The Tabata Interval consists of 20 seconds of intense exercise followed by 10 seconds rest; repeated 8 times making a 4-minute exercise session.
A well balanced exercise program should still contain 150 minutes or more of “moderately” intense cardio exercise, but if your healthy and strong, crank-up the intensity and let the Tabata Interval work for you. The downfall of many Tabata programs can be that the exercises selected are not vigorous enough to get the appropriate training response, or that a participants fitness level doesn’t match the demands of exercising the Tabata Interval safely.
Try this workout: The safest way for many to exercise the Tabata or High Intensity interval may be on the stationary bike or arm bike, with a quick resistance dial; as found on many Spin bikes. Warm-up for 6 to 10 minutes at a moderate intensity then begin your Tabata Intervals by cranking the intensity up to a resistance you can handle for no longer than 20 seconds at a time. During the 10 seconds rest, dial the resistance back to zero but continue to pedal to keep momentum. Repeat the interval 8 times total then cool down.