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Tabata.

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Tabata Training Spikes Heart Rate and Burns Calories

Posted by , CPT & CSN | on May 15, 2012 in Burn It UPFeatured ArticleGuest PostWorkout Plans | 2 comments

hiit home cardio workout routine jog sprint exercise 1267 Tabata Training Spikes Heart Rate and Burns Calories

 

This is a guest post by Jennifer Bayliss, MSEd, ATC, CSCS, Manager of Fitness for EverydayHealth.com

 

EHlogo small Tabata Training Spikes Heart Rate and Burns Calories

 

High-intensity interval training (HIIT) is back in the spotlight. It is an excellent way to maximize a workout when you are short on time. HIIT is a form of cardiovascular exercise in which high-intensity exercise repetitions of maximal, or near maximal effort, are followed by moderate-intensity recovery periods, usually at about 50-60% intensity. Each session ideally lasts 15-20 minutes.

Long aerobic workouts have generally received all of the glory for being the best way to reduce body fat. However, fatty acid utilization doesn’t usually occur until after at least 30 minutes of training. HIIT has actually been shown to burn calories and fat more effectively and improve body composition at a faster rate than this traditional train of thought. HIIT increases resting metabolic rate, significantly lowers insulin resistance and causes skeletal muscle adaptation that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance (Boutcher, 2011)

Tabata Training is the name of a particular type of HIIT workout that provides even more health benefits than traditional cardiovascular exercise. Tabata Training is one of the most effective training methods when it comes to burning fat and improving both anaerobic and aerobic fitness. This style of workout can take anywhere from 4-20 minutes.

 

rsz starting blocks Tabata Training Spikes Heart Rate and Burns Calories

 

History

Tabata Training was discovered in 1996 by Izumi Tabata, a Japanese scientist, and his colleagues in a physiology lab in Japan. He and his fellow scientists began a comparison study of moderate intensity training to high-intensity intermittent exercise training.

 

The Research

The study that Dr. Tabata performed consisted of two training experiments using a mechanically braked cycle ergometer. The subject pool consisted of young male students who were majoring in physical education, and were involved with various athletic and recreational teams. One subject pool was put through a moderate-intensity workout for six weeks, working out five days a week for a one hour session. Moderate-intensity was defined as 70% of maximal oxygen uptake. The second pool of athletes was subjected to a high-intensity workout for six weeks as well, five days a week for four minutes. They performed 20 seconds of intense training at 170% maximal oxygen uptake followed by 10 seconds rest.

 

11 Tabata Training Spikes Heart Rate and Burns Calories

 

The Results

The first group experienced an increase in their aerobic fitness, without a significant increase in their anaerobic fitness. The second group that had performed high-intensity intermittent exercise showed a greater increase in aerobic fitness than the first group had and their anaerobic fitness increased by 28%.

In conclusion, the study showed that moderate-intensity aerobic training improves maximal aerobic power but does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both aneraobic and aerobic energy systems significantly. This is most likely through imposing intensive stimuli on both systems. (Tabata, 1996)

 

The Advantages

Tabata Training is one of the most effective and shortest duration workouts available. It fires up the body’s metabolism during the workout and shows a significant increase in EPOC (Exercise-Post Oxygen Consumption). This means that you will continue burning calories after your workout is over. It also demonstrates the same effects of any HIIT program: increases resting metabolic rate, significantly lowers insulin resistance and causes skeletal muscle adaptation, which results in enhanced skeletal muscle fat oxidation and improved glucose tolerance. If you use Tabata Training, you will improve both your aerobic system and your anaerobic energy systems at the same time.

 

The Disadvantages

Because of the high-intensity required, it could be dangerous to perform this exercise if you have any medical history or predisposition to heart disease. If you know that you have high blood pressure or have experienced a stroke or a heart attack, you should consult with your physician before attempting.

Another concern is the safety of performing the exercise itself. With any type of exercise, there is the potential for injury.

Considering that the advantages outweigh the disadvantages, it is a pretty good choice for someone looking to lose weight and increase lean muscle.

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