If you can’t find time to visit the gym on a daily basis, exercising at home will provide the same results. Tabata is one of the most effective exercise programs, which lasts few minutes and it is high-intensity workout. It is great for busy mothers as it lasts for four minutes and provides you with great effects.
It includes sprint for twenty seconds, a pause of ten seconds and this should be repeated for four minutes.
This program is developed by Dr. I. Tabata from Japan, which helps you burn a lot of calories even it looks simple. He and his team analyzed 2 groups of athletes for six weeks. One of them did medium-intensity workout for longer period of time and the other group did high-intensity workout for shorter period of time. They discovered that those from the first group increased the aerobic capacity by 9.5 percent and the anaerobic capacity by zero percent. The other group increased the aerobic capacity by 14percent and the anaerobic capacity by 28percent.
The goal of this exercise is to enhance the athletic performance. Start by doing less intense but longer sprints with long pauses in between. Then, do 60 to 90 seconds of medium intensity running with one minutes pause. After that, gradually increase the intensity and shorten the break times and exercises. At first you should exercise of few minutes and then increase up to four minutes.
This amazing program builds muscle, burns fat, affect the way the body is processing glucose, needs no special equipment, lasts for several minutes and raises the endorphin levels. It can be incorporated in other exercises like pull-ups, kettlebell training, jumping rope, push-ups, squats and cycling. To start doing Tabata you should at first stretch the muscles in order to avoid injuries and set a timer. Run as hard as possible for twenty seconds and then, make a pause of ten seconds.
You should repeat this in six to eight sets for four minutes. Stretch again and sip room-temperature water. You should exercise only two to three times per week.