…One (of many) High Intensity Interval Training Options worth exploring
As we have now opened our new High Performance Training Centre at our Mississauga Club, we thought it would be worthwhile to shed light on some of the facets of High Intensity Interval training (HIIT). Although there are many different approaches to HIIT training, if you are looking for an effective training method on those days when your time is super tight, Tabata Training may become your new best friend.
What is Tabata Training?
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted 4 minutes and 20 seconds (with 10 seconds of rest in between each set).
The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 (the Tabata Group) showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.
In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.
Here is one example of a simple Tabata Training application:
Tabata Burpee Training
Looking to ditch the weights and have a cardio-focused, fat-blasting session? Do as many burpees as possible in 20 seconds, rest for 10 seconds, and repeat this process for 4 minutes and 20 seconds.
Check out these One Health Clubs Personal Trainers doing variations on High Intensity Interval Training Exercises: burpees and plyo push-ups.