Burn more fat, save more time.
In this short article we’ll be covering the most effective and efficient form of cardio, interval training. More specifically, we’ll look at the most time-effective form of interval training known as Tabata. So grab your stop watches, ticker-clocks and interval-timers because it’s time to get busy!
Research has shown that the most effective way to increase both cardiovascular capacity and metabolism is through interval training. What is this magic exercise you might ask? Well, it sure isn’t rocket science, but it is science.
As you know, when your body does physical work (exercise) it demands chemical nutrients for metabolism, most importantly, oxygen! It uses the main helper organs, the heart and lungs, to force as much oxygen and nutrients to the cells as possible. The harder your body works, the bigger the demands, and the harder your heart and lungs have to work to supply the needs of these desperate cells.
So your heart rate is the simplest indicator of how hard your body is working.
Interval Training is King.
There are many forms of interval training, but they all have one thing in common. The heart rate goes up and then the heart rate goes down. A very simple concept, but also a very powerful one that is overlooked by many athletes and others trying to lose weight or improve physical performance.
Tabata Training is the King of Kings.
There are two reasons to use Tabata interval training.
- You’re short on time and still need to get a workout in.
- You’re looking for the best proven method of enhancing your cardiovascular performance and metabolic functioning (fat burning).
The shocking science is that just four minutes of Tabata training is more effective than an hour of cardio! And if that’s true it’s obviously way more efficient too!
What the heck is it?
- 20 seconds of Exercise
- 10 seconds of Rest
- Rinse and Repeat for 8 laps (30 seconds each)
Its just that simple. For the greatest effect and best results, the exercise phase should be performed at your highest intensity possible. For a seasoned athlete, this can be extremely intense. But for a beginner trying to fit in a workout each day, the exercise can be light to moderate.
The reason why it works so well is that the body seems to respond best from short bouts of exercise followed by complete rest (not moving at all). The heart rate goes up, and then it comes back down. Its as simple as that.
If you have more than 4 minutes to exercise and feel up to it, it’s a great idea to add one or more Tabata sessions to your original. Just make sure to add a minute of complete rest in between them.
What kind of exercises should you perform?
The sky is the limit. Keep it simple and work your body in an intuitive way. Some of the best exercises to use are ones that recruit the whole body or large muscle groups.
Some examples are:
- Box Jumps
- Jumping Jacks
- Overhead Presses
Be creative! Use whatever exercises you love and some that you don’t. Sometimes it’s helpful to do a lap of lower body work, then switch to upper body to provide a bit of needed rest to the opposing muscles. Or you can go super hard core and make the whole session about upper or lower body, it’s up to you!
Change it up for variation and good luck!
I hope you found this article interesting and insightful. If you have any questions or comments, please don’t hesitate to ask or comment below. Thanks for reading!