Interval training – make the most of your free time with Tabata

Written by on December 11, 2013 in Body & Mind, Wellbeing - Comments Off on Interval training – make the most of your free time with Tabata

tabata-training-for-weight-loss2-360x240In the summer, I enjoy waking up early and running along the canal to my gym for a morning workout. However, in the winter the notion of peeling myself out of my warm bed, and running to my gym, with the cold breeze pinching my cheeks, definitely does not appeal. Now, I don’t want my workout to take up my evening or to be a person who says “Sorry I can’t, I’m going the gym tonight”. So, what can I do?

Interval training is fast and effective. Research has proven it to be one of the most effective ways to burn calories. So, for busy workers, who don’t want to miss out on Christmas fun, and need to make up for mince pie munching,  it is perfect.

Less time in the gym doesn’t mean you have to sacrifice fitness.  Interval training is when you alternate periods of high-intensity exercise with low-intensity recovery periods. It increases fitness and burns more calories over a short period of time than steady-state cardio.

What’s better than fitting in half an hour of interval training into your lunch time? Brilliant forms of interval training are Tabata, Spin and Circuits. Most well known gym brands provide half an hour classes for exactly that! A quick blast before work, on your lunch hour or before you head out to your next Christmas do.

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. Instead of hours upon hours or exercise, Tabata can be completed in 4 minutes.

Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training. The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.

What if you’re saving pennies this winter? Or perhaps Tabata is a little too intense for you? Then you can easily do interval training of your own accord.

One training example you can do on your outdoor run is:

  • 30 seconds sprint/30 seconds recover
  • 1 minute sprint/1 minute recover
  • 2 minutes sprint/2 minutes recover
  • 4 minutes sprint/4 minutes recover
  • 2 minutes sprint/2 minutes recover
  • 1 minute sprint/1 minute recover
  • 30 seconds sprint/30 seconds recover
  • •Finish with a 10-minute cooldown.

Be healthy but don’t sacrifice your social life for exercise!

About the Author

Christina Latham

Christina is one of our original writers who helped with the launch of allmygoodness. She has a love for finding vintage treasures and organic products in unexpected, undiscovered places. She has previously worked as a journalist for CD News at the Institute for Cultural Diplomacy and Bader TV News in Berlin. She also writes freelance articles for Fitzrovia News and BetaTwentyOne. Follow her on Twitter @ChristinaLatha