How to Do Tabata Intervals

Fitness experts have long acknowledged that intervals are one of the best ways to maintain and increase fitness performance. However, it wasn't until American fitness experts found the studies of a Japanese researcher by the name of Tabata that they realized the full potential of intervals, if properly done. If you want to boost your fitness a few levels, follow these steps to do Tabata intervals.

Instructions

Difficulty: Challenging

1. Understand the Tabata interval. Dr. Tabata's now-famous research found that doing exercises in bursts of 20 seconds of full intensity with 10 second breaks provides a level of fitness conditioning that is significantly higher than that of other methods. Take the 20-10 split as the core of the Tabata technique to begin using the intervals in your fitness program.
2. Pick an exercise to begin with. You should begin using Tabata intervals with something you are already quite comfortable with. Nearly any exercise, from running to cycling to weight lifting, can be used with Tabatas. Choose your exercise not just on the basis of your experience but also flexibility, since the intervals put considerable strain on parts of the body.
3. Warm up and stretch. You often hear that you should warm up and stretch before exercise. In the case of Tabata intervals, though, it is absolutely critical. The intensity and speed of the intervals raise the injury potential of an exercise. Spend at least 15 minutes doing a light warm-up and stretching routine.
4. Get started. If you haven't trained Tabatas you might think that doing eight rounds of the intervals will be no problem, but this is not so. It takes months to work up to eight rounds (where each 20 second, 10 second pair is one round). Do the Tabata intervals at 100 percent intensity and with strict timing until you fail. Gradually, you will be able to increase the number of rounds you can complete, with corresponding fitness gains.