Interval training is a great way to improve conditioning and burn calories. Izumi Tabata and his colleagues have developed an extremely effective interval training protocol which has come to be known as the Tabata protocol. This protocol has been the subject of multiple research studies.
The Tabata protocol involves performing a series of intervals consisting of 20 seconds of work followed by 10 seconds of rest. This series of intervals (20 seconds of work followed by 10 seconds of rest) is then repeated for several repetitions. This protocol is great way to improve both aerobic (capacity for distance activity like jogging) and anaerobic conditioning (capacity for short burst of work like sprinting). Additionally, the Tabata protocol is very efficient at burning calories and getting rid of body fat.
When using Tabata intervals, four repetitions in a set (a 2 minute interval) is a good start for a beginner, while very advanced exercisers might use an upwards of 15 repetitions per set (7.5 minutes of interval training). A total workout can last anywhere from 5 to 30 minutes, with exercisers taking a few minutes to rest in between each set of intervals.
The Tabata protocol can be used with nearly any exercise. It could be as simple as 5 minutes of sprinting; sprinting for 20 seconds, resting for 10 seconds, and repeating for 10 total sprints. It can also be done with a variety of exercises such as push-ups, squats, and lunges. Compound movements work best for interval training since the goal is to burn calories and increase conditioning, so the this protocol does not work well with exercises like curls or tricep extensions.
The Tabata protocol can fit nearly anywhere in your routine. A short 3-5 minute workout performed each morning is a great way to boost fat loss. Alternatively, you can easily make an entire workout out of the Tabata protocol by doing a set of 6 rounds split-squats, a set 6 rounds of rows, a set 6 rounds of push-ups, and a set of 6 sprints. The protocol can also be used on cardio equipment such as a bike or elliptical.
This type of interval training is a great way to jump start your fat loss or conditioning program and can be used by beginners and advanced trainees alike. To maximize your results, each time you do the Tabata protocol, try to get an extra repetition in the same 20 second window. Each week, add an extra 30 second round to each set until your workout lasts 20-30 minutes. Finally, remember to rest; take one day each week off from weight and interval training and go for a relaxing walk.
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