Bored with long strenuous sessions on the treadmill? Try Tabata.
Tabata training is based on a 1996 study performed by Izumi Tabata where participants performed 20 second bouts of intense cardio, followed by 10 seconds of rest. This showed to be more effective at gaining anaerobic capacity than a steady cardio (the energy system used in strength training) and improved participants Vo2 max (fat metabolization potential or endurance). Today this is practiced in group fitness rooms and gyms across the country because IT WORKS. It is also a fun and effective alternative to monotonous treadmill sessions. Here are a couple variations to try and enjoy!
This can be done on a rower, recumbent bike, or treadmill. Try the following sequences based on your fitness level. Use a timer and be strict on the work and rest periods. The “work” period should be challenging and hard to maintain, while the “rest” period should be considered “active recovery” or something easy to maintain.
Beginner One minute of “work” 2 minutes “rest”
Intermediate 30 seconds of intense “work” 30 seconds of “rest”
Advanced 45 seconds of “work” 20 seconds of “rest”
Kyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.