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Stay-at-Home Fitness with Tabata Training

 Being quarantined at home doesn’t mean skipping your workout. Tabata training is a fun, efficient way to stay in shape. You can do it alone, with family members, or even meet up online with those far away to help you stay connected.

What is Tabata Training?

 Developed in 1996 by Izumi Tabata, Ph.D., at the National Institute of Fitness and Sports in Tokyo, Tabata training is a workout system that uses alternating, timed exercises of high intensity exercises followed by stages of rest. The result is an effective workout done in four minutes.

The routines are done in a 2:1 work-to-rest ratio. This means 20 seconds of intensity then 10 seconds of rest.

Benefits of Tabata

  • Burns fat. Your Basal Metabolic Rate (BMR) rises and continues to rise even during rests.
  • Increases endurance and fitness.  Your body is forced to perform without full rest which increases strength and cardiovascular fitness.
  • Time saver. These are short intense routines, so not having enough time is no longer an excuse not to exercise.
  • No need for a gym. Use your own equipment or just your own bodyweight.
  • Customizable and flexible. It allows you to start where you are and work up to greater intensity over time. And, it can accommodate individuals of varying ages and abilities.
  • Raises metabolism and heart rate. These both go into high gear.

How to Make a Tabata Workout

  1. Decide what your intense exercise will be. Lifting, squats, jumping rope, push-ups, sprints, rowing, bench etc.
  2. Do a 5-10 minute warm up to get the blood flowing and muscles loosened up, like stretching or using a stationary bike.
  3. Do your first set of exercises for 20 seconds as intensely as you can.
  4. Rest for 10 seconds.
  5. Repeat steps 3 and 4 for four minutes.
  6. You’re done!

 Don’t overdo Tabata training. Twice weekly is plenty. Be sure you know how to properly perform the exercises and can withstand high-intensity workouts.

 It’s also important to maintain a healthy diet so you can stay fit, energized and active. Consider these daily supplements to ensure you’re getting all the nutrition you need.

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