Let’s talk about how to elevate your Functional Fitness with Tabata Training.
Part 1 – Why Tabata Training? – The Most Bang For Your Buck
Hi Friends!
Coach Lee Here.
More and more, I see questions about how to fit fitness training into our busy lives. So many of us have work and family obligations that make finding the time to train challenging, to say the least.
As a family man, gym owner, coach, and businessman my time is spread thin just as much as the next. However, over the years I have been able to keep one basic tenant as I strive to stay fit and healthy.
The main tenant is to move every day… And ensuring that at least 3 to 4 days out of the week the movements are challenging.
Through years of education, as well as trial and error, I found that a full body HIIT style training in the form of Tabata gives me the challenge necessary to not only maintain… but to grow.
The BIGGEST benefit of Tabata training is the amount of work you get done in a relatively short amount of time.
After traveling for years and having to fit in workouts wherever and whenever I could… it became pretty apparent that a Tabata-style workout was going to give me the best results under the constraints I was facing.
Then, after entering the world of combat sports – I wanted and NEEDED to be more functional in my movements rather than just having good muscle definition and strength…
So the next layer of my Tabata Training was Functional Fitness.
I began studying the fundamentals of Calisthenics, Plyometrics, Gymnastics, Animal Movements, and Functional Fitness.
It was out of those years of testing that, MVMNT FX was born. A training program and system based on the Tabata principles.
MVMNT FX is a system that incorporates all of those training modalities into a High-Intensity Functional Training (HIFT) program. Where in 35 to 45 minutes you will get complete Aerobic and Anaerobic benefits… And Priming your body and mind to take on any of life’s challenges with ease.
Using Tabata Training Today
Although I am not coaching as much as I have in recent years…
I still use the system and the foundation of Tabata to keep me in prime shape at 44 years old.
Using this hybrid system has helped me keep my strength, endurance, and cardio on par with guys half my age.
The following is intended to give you a broad overview of how the Tabata system was developed, its benefits for athletes of all levels, and why it could be right for you.
I hope you enjoy the read and that it gives you more of an understanding of why Tabata Training, HIIT, and Functional Fitness style training are great tools to help improve your fitness and overall well-being.
HIIT and the Tabata Training System
The Tabata workout system is a version of the High-Intensity Interval Training program. It was developed by Professor Izumi Tabata as training for Olympic speed skaters in 1996.
The results of the studied training program confirm that even just a four-minute cardiovascular exercise routine improves a person’s level of fitness.
Through the professional athlete community, the Tabata workout soon became known as “The 4-Minute Miracle”. It opened a whole new world to how professional athletes exercised and kept in shape.
Now, the Tabata workout has become the “go-to” method for just about anyone who wants to save time with their workout routines, but still wants the same results – or better.
One of the main attractions of this turbocharged workout routine is that you can accomplish even MORE toward your fitness goals in less time…
In as little as 4 minutes (or one Tabata), you can increase your metabolic capacity, increase your cardio health, burn more fat and reach VO2 max.
Consider this – just four minutes of Tabata can increase your fitness level more than one FULL hour of running.
Why Choose Tabata Training?
One of the main reasons that people give up a regular fitness program is lack of time…
And Tabata takes that problem out of the equation.
By switching to this approach, you’ll be devoting much less time to your exercise regimen and getting better with every workout.
Tabata effectively uses aerobic and anaerobic methods during the exercise routine to lower the ratio of lean body mass as compared to fat without losing muscle mass.
Even more…
Tabata never gets boring because you’re using various types of exercises. From swimming to jogging to kettlebell swings or cycling. Almost any exercise can be added for variety to the workout mix.
Researchers found that professional athletes who kept to the Tabata routine five days per week for six weeks had a 14% improved aerobic capacity increase- which is HUGE…
But not as big as the improvement in anaerobic capacity – which Tabata increased a whopping 28%.
To put this in perspective – Another study followed athletes who participated in a running program for those same six weeks – where they jogged at 70% of their capacity…
The results were astounding.
The runners only improved their aerobic capacity by 9.5% – compared to the 14% of those who used Tabata…
Moreover, where Tabata increased participants’ anaerobic capacity by 28% – for the runners – there was NO effect on their anaerobic capacity.
How amazing is that?
In part two of this series, I’ll show you how Tabata works.
As well as, show you how you don’t need to be an elite athlete to start training this way.
Until next time…
Lee Probst, Team Nutrex
Lee Probst is a CPT, Co-Owner of Temple Martial Arts and Fitness, and Sport Supplement Industry Veteran
You can find the full studies cited above here.
References –
Tabata, I., Nishimura, K., Hirai, Y., Ogita, F., M, M., & Yamamoto, K. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2 max. Medicine in Science in Sports and Exercise, 1327-1330.
