Santa Monica Personal Trainer - The 4-Minute Miracle Workout!

I get this question every time I introduce this type of training  to a client or group fitness class. My short and sweet answer is, “It’s a form of interval training,” I bite my tongue to keep it simple but, would love to explain how it so much more! So, here I go…

“Tabata” is the name of a particular type of workout program that provides similar health benefits to that of cardio workouts, but Tabata has a bit more spice and fun…just the way we like our exercise! Instead of hours upon hours or exercise, one Tabata can be completed in 4 minutes. Tabata falls under the category of high intensity training or high intensity interval training. However, it can be catered to any level! The routine can include a variety of exercises.However, you achieve better results when choosing an exercise that works the entire body or all major muscle groups. Tabata interval training is an intense alternative to long cardiovascular sessions, and using equipment while exercising is optional.

 How did Tabata come about?

Tabata was founded by a Japanese scientist named Izumi Tabata and his fellow colleagues at aDepartment of Physiology in Japan. Izumi and his fellow scientists decided to conduct a study to compare moderate intensity training with high intensity training.

He conducted the tests on 2 groups of athletes.  Group One used the moderate intensity interval training  while Group Two used high intensity interval training similar to Tabata.

What were the results of the tests?

In both groups measurements in both the aerobic and anerobic capacities were measured.  Anerobic capacity is the ability to expend energy without using excessive oxygen, which build stamina and prevents muscle fatigue.

Group 1 had a significant increase in the aerobic system (cardiovascular system). However, the anaerobic system (muscles) gained little or no results at all.

Group 2 showed much improvement in all their athletes. Their aerobic systems increased much more than that of Group One, and their anaerobic systems increased by 28%.

Conclusion? Not only did high intensity interval training have more of an impact on the aerobic systems; it had an impact on the anaerobic systems as well.

Why I love Tabata!!

If I was to give you instructions to start running at your best effort, ” give it your all”, “ready, set go!” What do you think this experience would be like for you? Think about your outlook, effort level and enjoyment? What if I told you instead that all I wanted you to do is run your hardest but, for only 20 seconds? Now, what do you think this experience would be like for you? If I was to guess and, also based on others feedback,  it would be a better experience and workout. Then if I told you to run your best and give no time limit and/or even for a prolonged period of time.   20 seconds is a SMART goal! It’s Specific effort.You can Measure it by the time.Its Actionbound and Realistic in that Task.  You can do almost anything for 20 seconds with certainty.

Finding exercise you love and keeps you coming back is my goal for you! Here is a sample workout for Tabata. Want more  more workout ideas, join the Vision Club to get monthly workouts, playlists and cardio routines. 

 To sample a Tabata training session or join a group class contact me today!“You know, sometimes all you need is 20 seconds of insane courage, just literally 20 seconds of embarrassing bravery, and I promise you something great will come of it.” -Benjamin Mee