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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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🔥 𝗨𝗻𝗹𝗲𝗮𝘀𝗵 𝗬𝗼𝘂𝗿 𝗣𝗼𝘁𝗲𝗻𝘁𝗶𝗮𝗹! 🔥
Every drop of sweat, every rep, and every moment of pushing yourself takes you one step closer to your goals. 💪✨ Don`t underestimate the power within you!
🏋️♀️ Today`s Hump Day Challenge: Push your limits. Add an extra set, lift a little heavier, or run a bit faster. Break through the barriers you`ve set for yourself!
📣 Remember these three things:
💪You are stronger than you think.
😰Progress is made outside your comfort zone.
😩 The only bad workout is the one that didn`t happen.
💥 Let`s make every workout count and keep our eyes on the prize. Your goals are waiting for you at the other end of your effort! 🏆💫
#MindAndMuscle #FitnessMindset #TrainYourBrain #MindOverMatter #GymMotivation #StrongMindStrongBody #FitnessJourney #thedojo #MindfulnessMatters #tfwfamilia #tfwcoffscoast #trainingforwarriors #homeofthediscerningfitnessenthusiast #coffsspecialsitrainingteam #tfw #coffsfitness #bestgymincoffs #Coffs #teamworkmakesthedreamwork #personalisedsmallgrouptraining #fitness
🏃♀️ 𝗘𝗹𝗲𝘃𝗮𝘁𝗲 𝗬𝗼𝘂𝗿 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗚𝗮𝗺𝗲: 𝗖𝗮𝗿𝗱𝗶𝗼 𝗶𝘀 𝘁𝗵𝗲 𝗛𝗲𝗮𝗿𝘁𝗯𝗲𝗮𝘁 𝗼𝗳 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀! 🏃♂️
Don`t just lift, don`t just flex – let`s talk about the powerhouse that is CARDIO! 💥 It`s time to give those lungs a workout and boost your overall fitness to the next level.
🔥 𝗖𝗮𝗿𝗱𝗶𝗼𝘃𝗮𝘀𝗰𝘂𝗹𝗮𝗿 𝗖𝗵𝗮𝗺𝗽𝗶𝗼𝗻𝘀: Cardio isn`t just about burning calories and fat loss (although it`s fantastic for that too!); it`s about building a strong heart and improving circulation. A healthy heart means more endurance, better recovery, and increased stamina for all your activities.
👦👴𝗘𝘃𝗲𝗿𝘆𝗯𝗼𝗱𝘆 𝗻𝗲𝗲𝗱𝘀 𝗶𝘁: Young or old, male or female. Everyone needs some cardio to optimise their heart health and vascular system. The only difference is in the intensity and/or exercises and activities chosen. The older we get, the lower the intensity bar needs to be for results. In fact, many of our clients ask after a session, "Is that all I needed to do?"
🏋️♂️ 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 𝗶𝘀 𝗞𝗲𝘆: While weight training is awesome for building muscle, cardio helps maintain a healthy weight and supports lean muscle growth. Incorporating both into your routine ensures a well-rounded fitness regimen.
🏃♀️ 𝗖𝗵𝗼𝗼𝘀𝗲 𝗬𝗼𝘂𝗿 𝗔𝗱𝘃𝗲𝗻𝘁𝘂𝗿𝗲: From running to cycling, swimming to dancing, there are countless ways to get your heart pumping. Find a cardio activity you enjoy, and you`ll be more likely to stick with it!
Remember, the heart is the engine that drives your fitness journey, and cardio is the fuel that keeps it running strong. So, lace up those dancing shoes or sneakers, hit the pavement, and let`s make cardio an integral part of your fitness success story! 🏃♀️💪
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🌄 𝗥𝗶𝘀𝗲 𝗮𝗻𝗱 𝗚𝗿𝗶𝗻𝗱, 𝗙𝗶𝘁𝗙𝗮𝗺! 🏋️♂️💥
Today is another chance to show up, work hard, and conquer your goals.
Don`t wait for motivation – create it through your dedication and effort.
The effort you put in will raise your "feel-good" endorphins, resulting in you feeling great for having managed to get some hard work or exercise in. The result is not as important to any of us, as the doing!
𝙒𝙝𝙖𝙩 𝙢𝙖𝙠𝙚𝙨 𝙪𝙨 𝙛𝙚𝙚𝙡 𝙜𝙤𝙤𝙙 𝙞𝙨 𝙖 𝙧𝙚𝙬𝙖𝙧𝙙 𝙛𝙤𝙧 𝙤𝙪𝙧 𝙚𝙛𝙛𝙤𝙧𝙩𝙨. 𝙒𝙝𝙖𝙩 𝙜𝙚𝙩𝙨 𝙧𝙚𝙬𝙖𝙧𝙙𝙚𝙙 𝙜𝙚𝙩𝙨 𝙧𝙚𝙥𝙚𝙖𝙩𝙚𝙙.
This pattern is called intrinsic motivation, and intrinsic motivation is proven to produce more significant and lasting results than if someone or something, drags you into doing something using guilt or other emotional strings.
Let`s push boundaries, break limits, and make today`s sweat the foundation for tomorrow`s success. Let`s bring out the warrior within!
HALLUSSA !! (You`ve got this!) 💪🔥
#RiseAndGrind #NoShortcuts #HardWorkPaysOff #FitnessJourney #thedojo #trainingforwarriors #tfwcoffscoast #bestgymincoffs #tfwfamilia #teamworkmakesthedreamwork #Coffs #fitness #trainingforwarriors #personalisedsmallgrouptraining #tfw #coffsspecialsitrainingteam #coffsfitness #homeofthediscerningfitnessenthusiast
🏋️♂️ **Strength in Numbers at Training for Warriors - Coffs Coast!** 🏋️♀️
What an epic early morning for our 1RM Front Squat testing session! Every athlete crushed their personal bests, showcasing the hard work and dedication we put in day in and day out.
🔥 **Shoutouts:**
- **Pete:** 63kg
- **Naemon:** 105kg
- **Deb:** 42kg
- **Andy:** 100kg
- **George: ** 70kg
Each of you left a little reserve in the tank, knowing we had a long day ahead. That’s the warrior spirit!
Huge congrats to the familia for pushing limits and achieving greatness together!
Let’s keep this momentum going! 💪✨
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✋🏼 You struggle with motivation to workout
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𝗛𝗲𝗿𝗲 𝘄𝗲 𝗮𝗿𝗲 𝘀𝗵𝗼𝘄𝗶𝗻𝗴 𝗼𝗻𝗲 (𝗼𝗳 𝗺𝗮𝗻𝘆) 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗹𝗼𝘀𝗲 𝗳𝗮𝘁 - 𝗵𝗲𝗮𝗹𝘁𝗵𝗶𝗹𝘆 😅
You see ... you could go to the gym 5 days a week, but if you`re going home and binge eating, you WILL be undoing all of your hard work!!!
Weight loss comes down to a calorie deficit. (There is a little more to it by way of energy reserve, but that`s a topic for another day).
And this means burning more calories than you consume.
Plus, strength training is excellent as the more muscle mass you have, the faster your metabolism works.. and this allows you to create a larger calorie deficit.
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𝗪𝗵𝗮𝘁 𝗶𝗳 𝘆𝗼𝘂𝗿 𝗿𝗲𝘁𝗶𝗿𝗲𝗺𝗲𝗻𝘁 𝘆𝗲𝗮𝗿𝘀 𝗰𝗼𝘂𝗹𝗱 𝗳𝗲𝗲𝗹 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝘁𝗵𝗮𝗻 𝘆𝗼𝘂𝗿 𝟰𝗢𝘀?
George, Anna, Bev, June, and Brenda didn’t buy into what most people their age believe.
They saw friends slowing down, accepting the weight gain, fatigue and aches & pains as part of life, but deep down, they knew there had to be a better way.
Instead of settling, they quietly defied the expectations placed on them. They refused to believe that aging meant losing strength, energy ..... and balance.
So, they decided to take a different path.
Having never exercised in a gym before, one by one, they turned to strength training. While others their age focused on taking it easy, they were lifting weights, building muscle, and feeling more powerful than ever before.
🔥 George can now do any heavy and awkward tasks around his yard or with his caravan, just like he did 20 years ago.
🔥 Anna, once hesitant to even step into a gym and feeling defeated due to sore knees and aching shoulders, is now squatting, lunging, pushing, pulling and doing more with weights than she ever did at 40.
🔥 Bev? She’s deadlifting like a champ and loves taking herself out for a daily run around the Sawtell area.
🔥 June has reached levels she never thought possible and is getting stronger by the day. She has found the strength, flexibility and camaraderie a true gift when dealing with illness and the stressors of life.
🔥And Brenda? She pushes hard to increase her personal record at every opportunity, which helps her with cycling, golf and bowling.
They knew there was a better way to live—and now they’re showing everyone what’s possible when you refuse to follow the crowd.
𝙉𝙤𝙬 𝙩𝙝𝙚𝙮’𝙧𝙚 𝙥𝙧𝙤𝙫𝙞𝙣𝙜 𝙖𝙜𝙚 𝙞𝙨 𝙙𝙚𝙛𝙞𝙣𝙞𝙩𝙚𝙡𝙮 𝙟𝙪𝙨𝙩 𝙖 𝙣𝙪𝙢𝙗𝙚𝙧!
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𝗪𝗵𝗲𝗻 𝗶𝘁 𝗰𝗼𝗺𝗲𝘀 𝘁𝗼 𝘆𝗼𝘂𝘁𝗵 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲, 𝗿𝗲𝘀𝘁 𝗮𝗻𝗱 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗮𝗿𝗲 𝗷𝘂𝘀𝘁 𝗮𝘀 𝗲𝘀𝘀𝗲𝗻𝘁𝗶𝗮𝗹 𝗮𝘀 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴.
But what many young athletes and their parents don’t realise is that not all rest weeks should be treated equally.
De-loaded conditioning days are the secret weapon that can take recovery weeks to the next level.
Here’s why they matter:
Young athletes are still growing, which means their bodies are handling both physical development and sports training at the same time. This can quickly lead to overtraining or injuries if not managed carefully.
De-loaded conditioning days allow junior athletes to stay active, keep their muscles engaged, and maintain fitness levels without the strain of their usual high-intensity training.
These days are not about pushing limits—they’re about controlling fatigue and promoting recovery. This ensures that when the athlete returns to full training or competition, they are refreshed, recharged, and in peak form.
Skipping these days or going all-out during recovery can sabotage a taper week, making it hard for athletes to perform at their best when it matters most.
So, whether you’re a coach, parent, or athlete, remember this: De-loading isn`t slacking off. It’s a smart, scientifically-backed way to keep junior athletes safe, strong, and always ready to perform.
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There was that time that shouldn`t have been and true friends who don`t ask why, they just come and sit in jail with you!
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