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So What Is Tabata?
Conditioning, Exercise & Techniques, Physical Health |
Well, science is never “simple”, but we will try to give you a brief, super simple explanation of the not so simple science of this highly beneficial exercise method.
Tabata training is a high-intensity method of exercise aimed at increasing the health of your cardiovascular system with a round of 4 mins work. It is guaranteed to get your heart pumping. Further rounds are sometimes done if the maximum effort wasn’t achieved on the first round.
Tabata’s have the benefit of increasing your overall cardiovascular fitness and weight loss, plus they are short, simple and a super-effective training method.
The name Tabata comes from Dr Izumi Tabata, who was both a researcher and a Physician. He was working with Athletes to discover new, safe and effective ways to train them without overworking them.
So what is my Cardiovascular- Respiratory system anyway and why does it need to get a workout?
Your cardiovascular-respiratory system is responsible for supplying oxygen, nutrients and hormones via blood, around the body. It also removes toxic gases through our exhalation.
The system primarily consists of what is termed involuntary muscles. Involuntary muscles work non-stop without us thinking about making them work, our brain has them on auto-pilot.
Although our heart, lungs and diaphragm work non-stop, they still require physical exercise to keep them in optimal health and condition. For “cardio” exercise to be of benefit, we need to exercise at a level where we create a good huff and puff.
Our Cardiovascular system and bodies require both aerobic and anaerobic exercise, and Tabata training does both.
The Science
Dr Tabata had created his “Tabata protocol” which was a workout session consisting of 20 seconds high-intensity work, followed by 10 seconds of rest, with a duration of 8 Rounds. This gave participants a total sum of 4 minutes of high-intensity exercise.
Dr Tabata ran his “Tabata Protocol” study over 6 Weeks x 5 sessions per week. He studied two groups of people; Group A was doing conventional aerobic (cardio) exercise of moderate intensity for 1 hour, and Group B was using the “Tabata” Protocol.
The time workload difference was enormous between to two groups.
Group A did 30 hours of effort compared to Group B, having had 2 hours of effort, over the six-week study duration.
The results were conclusively in favour of Group B- Tabata work. The Tabata group increased their aerobic fitness level and also showed a whopping 28% increase in their Anaerobic fitness.
So what are the benefits of Tabata for me?
So you may be wondering what the fuss is about, what’s the difference between Aerobic fitness and Anaerobic fitness anyway? Well to super briefly explain the difference between them, here are a few significant points of the many:
- Aerobic fitness reduces your risk of Type 2 Diabetes, Heart Attack and Stroke. It also * improves heart strength *improves mood & sense of wellbeing * boosts immunity * boosts digestion *increases stamina *lowers blood pressure * aids weight-loss or weight management *increases life expectancy compared to sedentary people.
- Anaerobic fitness * builds muscle * burns Fat * strengthens bones *increases stamina and endurance for more intensive physical activities.
Is Tabata suitable for everyone?
It sounds great doesn’t it, 4 mins of work for all that benefit, but beware!
Tabata training is NOT FOR BEGINNERS! Nor is it for those with high-risk medical conditions or the faint-hearted exerciser. You need to commit to giving 10 out of 10 on the “effort” Richter Scale, to get that maximum benefit. If you do so, it will be 4 of the most challenging and strenuous minutes of your life.
So if you are not high risk, not a beginner and not faint-hearted give Tabata a go. If you are unsure of whether or not you have any risk factors that would prevent you from exercising or doing this form of exercise, please err on the side of caution. You can reach out to us for advice or to your preferred health and medical supports. we will happily give you advice on how best to get started.
Let’s get comfortable being uncomfortable!
Coach Tracy
PS: try the workout in the image above.
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🌅 Rise and Shine with the TFW Familia! 🌅
Look at these jazz hands! 🎷💥 Our crew is out here eating the early worm and getting that huge dopamine hit with their Barbell Complex grind at the crack of dawn! 🏋️♂️🔥
💪 Early mornings = serious gains, serious energy, and serious vibes. This squad doesn`t just wake up — they level up. ⏰
Who needs coffee when you’ve got this much fire before 7AM? 🔥💥
#TFWFam #BarbellComplex #JazzHands #EarlyBirds #MorningHustle #DopamineHits #RiseAndGrind #StrengthAndVibes #FitnessGoals
𝗪𝗵𝘆 𝗕𝗲 𝗮 𝗣𝗮𝗿𝘁 𝗼𝗳 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝗪𝗮𝗿𝗿𝗶𝗼𝗿𝘀 - 𝗖𝗼𝗳𝗳𝘀 𝗖𝗼𝗮𝘀𝘁? 💪
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✅ Diverse Workouts: From heart-pumping cardio 🏃♂️ to strength-building sessions 🏋️♀️, we provide a range of classes to keep you motivated and engaged. We plan and care for your health, injury, hormone needs, muscle building and fat loss goals, so you don`t need to.
✅ Inclusive Community: At TFW - Coffs Coast, everyone is welcome! 🙌 We celebrate diversity and embrace individuals of all fitness levels and backgrounds. With our global passports 🌎, you can train almost anywhere in the world, knowing you’re welcome and cared for with the same expertise.
✅ Fun Events: Join us for fitness challenges, themed workouts, and community events 🎉 that make every session exciting and enjoyable.
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Ready to transform not just your body but your entire lifestyle? Join Training for Warriors - Coffs Coast and become a valued member of our fitness family. Let’s crush goals, break barriers, and celebrate victories together! 🔥
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“𝗪𝗵𝗮𝘁 𝗜𝗳 𝗜 𝗗𝗼𝗻’𝘁 𝗟𝗶𝗸𝗲 𝘁𝗼 𝗪𝗼𝗿𝗸𝗼𝘂𝘁? 😬”
The truth is, exercise isn’t one-size-fits-all! At Training for Warriors - Coffs Coast, we believe that working out is all about finding what works for YOU. 💪
𝙃𝙚𝙧𝙚 𝙖𝙧𝙚 𝙩𝙬𝙤 𝙚𝙖𝙨𝙮 𝙩𝙞𝙥𝙨 𝙩𝙤 𝙠𝙞𝙘𝙠𝙨𝙩𝙖𝙧𝙩 𝙮𝙤𝙪𝙧 𝙟𝙤𝙪𝙧𝙣𝙚𝙮:
1️⃣ Mix it up and make it enjoyable: Whether it’s weights, bodyweight exercises, or even cardio, explore what energizes you and keeps you moving forward! You’re more likely to stick with something that feels good and fun. 🏋️♀️
2️⃣ Set achievable goals for yourself: Nothing feels better than progress! Start small, and celebrate each step you take. Consistent, realistic goals are key to building confidence and momentum. 🎯
At TFW - Coffs Coast, our team is here to support and guide you every step of the way. Ready to find your favourite way to train? Drop us a message, and let’s find the right fit for your fitness journey!
#TFWCoffsCoast #FindYourStrength #FitnessMotivation #TrainingForWarriors #CoffsCoastFitness #FitnessJourney #GoalSetting #ExerciseMotivation #tfwfamilia #FitnessTips #CoffsHarbour #MindsetMatters #PersonalTraining #CoffsHarboursExerciseSpecialists #GetStrong #fitforlife
🌞 Hello November, hello TFW Coffs Coast familia! 💪🌊
Mid-spring is here, and that means it’s time to crank up the heat on those workouts! November is all about building momentum, pushing limits, and getting summer- and Christmas-ready together. Whether you’re starting fresh or aiming to reach new highs, this month is YOURS.
🔥 Spring into Action
Beach days are here, or if you`re cool water shy - it is just around the corner, so let’s bring that energy to every session! Warm up, push hard, and make the most of every rep. What’s your go-to move for getting summer-ready? Drop your fav workout in the comments below! 👇
📅 Plan It to Win It
Success loves a plan! Take a moment to write down a few fitness goals for the month—whether it’s hitting a new PR, showing up consistently, eating clean until the party season or mastering a new technique. Let’s make progress every single day.
Let’s crush November together, familia! Who’s ready to push their limits and make this month count? 🌟
#HelloNovember #TFWCoffsCoast #SpringIntoFitness #SummerReady #ChristmasGoals #NewMonthNewGoals #CoffsCoastFitness 💥💪 #homeofthediscerningfitnessenthusiast #coffsfitness #bestgymincoffs #fitness #Coffs #coffsspecialsitrainingteam #teamworkmakesthedreamwork #trainingforwarriors #tfw #tfwfamilia #thedojo
This morning’s workout was nothing short of a metabolic BURNER.
We came in early, pushed through every set, every rep, and left feeling unstoppable.
What’s the payoff? Tonight, a few Halloween treats are on the menu - guilt-free.
When you put in the work, you earn the play. It’s as simple as that.
Tonight, those candy wrappers won’t come with a side of guilt; we’ve got the metabolic fires roaring to make sure of that.
Remember, balance is key. It’s not about depriving ourselves, but knowing that we’ve earned those treats.
Let’s celebrate the grind. You in?
#WorkoutRewards #HalloweenTreats #EarnYourPlay #MetabolicBoost #NoGuiltIndulgence #tfw #tfwfamilia #fitness #Coffs #trainingforwarriors #bestgymincoffs #homeofthediscerningfitnessenthusiast #coffsfitness #tfwcoffscoast #teamworkmakesthedreamwork #thedojo #wherecoffstrainerscometorehabandlearn #coffsspecialsitrainingteam
Hump Day done right... Barbell Flows for the win. Its safe to say tonight was on the tougher side 😰, but boy did this crew rise to the challenge💪
And they`re still all smiles!😁
We`re missing a few of our crew for the photo, but we can assure you, those peeps who flew off after class had big smiles too!
#liftheavyandsprint #bringoutthewarriorwithin #tfwfamilia#teamworkmakesthedreamwork #humpday #tfw #tfwcoffscoast #thedojo #trainingforwarriors #coffscoastfitness #coffs
#coffsfitness #bestgymincoffs #coffsexerciseprofessionals
You know Greenie as the guy who always brings the laughs 😂 cracking jokes and keeping the gym light-hearted. But on a 1RM testing day? The humor fades, and something incredible happens 🔥
Yesterday was one of those days. Last night, while you were lazing around, with a drink or the munchies in hand, Greenie`s deadlift bar was loaded up, and all eyes on him. He was focused—locked-in, eyes-steel-serious and focused 😤
Screwing the hands into the bar, screwing feet into the floor, he gave a quick, couple of full huffs and puffs. then he was off,
170kg on the bar.
One rep 💪
Two reps 💥
HEAD TO HEEL - STRONG AS STEEL!
Each with a roar that echoed through the gym.. well maybe this bit I`m embellishing.. it was only a grunt..
And when the numbers were in? Those two reps translated to a jaw-dropping 1RM of 181.32kg! 🏋️♂️
Greenie doesn’t mess around on testing days—because even the funny guy knows when it’s time to get serious and smash some records 👊💯
#1RMDay #StrengthGoals #GymLife #DeadliftPR #StrongAsItGets #Deadlift #GreenieGoesBeastMode #FocusAndLift #trainingforwarriors #tfwcoffscoast #tfw #trainmorefearless #deskjockeyscanlift #SafeLifting #bringoutthewarriorwithin #beyondlimitscoffs #coffsspecialsitrainingteam #homeofthediscerningfitnessenthusiast #Coffs #coffsfitness #bestgymincoffs #teamworkmakesthedreamwork #fitness #personalisedsmallgrouptraining
Training for power isn’t just for athletes or bodybuilders—it’s something every fitness enthusiast can benefit from. 💪
Think about it. Power is the ability to move with speed & force. ⚡ It’s not just about lifting heavy weights but lifting them quickly & efficiently. And that carries over into real life in ways you might not expect.
Imagine picking up your kids, jumping over obstacles, or reacting quickly to prevent a fall. 👨👩👧👦🦸♂️ All of these require power. By training for it, you`re conditioning your body to perform explosive movements, which translate into everyday tasks becoming easier and more efficient.
Power training also engages fast-twitch muscle fibres—the ones responsible for quick, intense movements. 💥 By activating these, you`re not just building strength but also improving your muscle coordination and endurance. This means you’ll be quicker on your feet, more agile, and less prone to injury. 🚶♂️⚡
Plus, it’s fun! 🎉 Power training keeps things dynamic & challenging. Whether it’s plyometrics, kettlebell swings or Olympic lifts, you’re constantly moving in a way that builds functional strength & keeps you engaged. 🏋️♂️🔥
Today, we took things up a notch, working on the kettlebell snatch—a perfect exercise for developing power & understanding how our bodies generate it.
🏋️♀️ The kettlebell snatch uses your entire body to create explosive force. From the initial swing to the overhead lockout, every part of your body—from your hips to your core to your shoulders—works together to move the kettlebell with speed & control. 🏃♂️💨
What makes the snatch such a great exercise for power development is the emphasis on hip drive. 🔥 The power in this movement doesn’t come from your arms, but from the explosive extension of your hips. It’s a full-body movement that teaches you how to use the largest muscles in your body to create momentum, which is exactly how power is generated in real-life activities. 🚀
As you pull the kettlebell, you`re learning to harness the power from your lower body & guide it with precision .
So, don’t leave power training to the pros. Make it part of your fitness routine &watch as everyday tasks get easy 🔥🚀
𝗠𝗼𝗻𝗱𝗮𝘆 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗴𝗿𝗶𝗻𝗱 𝘀𝘁𝗮𝗿𝘁𝘀 𝗡𝗢𝗪. 💪
No excuses. No shortcuts. 🔥
And today, we’re welcoming back two warriors who live this mindset day in and day out—Nicky & Raph. 🙌 The energy they bring to the TFW Coffs Coast Familia is undeniable, and now they’re back in the trenches with us. 💥
Every. Single. Rep. 🏋️♂️🏋️♀️
When you see them in the gym today, make sure you say hi, because these two don’t just train—they inspire. 💯
They’ve been through the ups and downs, the hard days when the weights felt too heavy, the early mornings when bed felt too warm, and still they rise. 🏆
But that’s what Familia is all about, right? 👊
Pushing each other to new limits, lifting each other when the grind feels too much. We don’t just train bodies; we build each other up. 💥
Nicky & Raph, welcome back. 👏
Let’s get after it! 💯🔥
#MondayMotivation #RiseAndGrind #BackToTheGrind #TFWCoffsCoast #FitnessFamily #NoDaysOff #TrainHard #GymLife #StayStrong #Coffs #WarriorMindset #bestgymincoffs #coffsfitness #tfwcoffscoast #tfw, #fitness #tfwfamilia #coffsspecialsitrainingteam #thedojo #trainingforwarriors #personalisedsmallgrouptraining #homeofthediscerningfitnessenthusiast
