Benefits of tabata exercise for body fitness and sports performance

Tabata sport is a type of physical activity that was introduced by dr. Izumi Tabata, a Japanese scientist from the National Institute of Fitness and Sport in Kagoshima. Tabata is an improvised version of High Intensity Interval Training (HIIT) to improve fitness and exercise performance, which usually combines multiple cardio, strength training, and so on at one time. What are the benefits of exercising tabata?

Various benefits of tabata sports

Here are the various benefits of tabata sports that are a shame to miss:

1. Save time

If most exercise can generally take up to 30-60 minutes, Tabata sports only need 4 minutes alone out of the total 24 hours you have in a day. Save time, right? Especially for those of you who are super busy or super cool to go to the gym.

However, doing tabata has its rules. Tabata is generally divided into 8 sets for 4 minutes. One set lasts 30 seconds, consisting of 20 seconds of high-intensity exercise and 10 seconds of rest. After finishing resting, immediately continue exercising for 20 seconds like the first set and close again with a second rest for 10 seconds.

Keep repeating the pattern until eight sets are complete. Some of the movements you can do while in tabata are sit-ups or push ups, jump squats, jump rope, or go up and down stairs.

2. More effective fat burn

Tabata exercise is a type of HIIT which is designed to increase the body's metabolism while burning fat. Even through its high intensity, tabata is able to burn more fat than ordinary aerobic exercise that lasts 60 minutes.

Tabata increases the work of the heart and lungs to their maximum capacity. When the heart and lung muscles are strong, the blood vessels can circulate more and faster blood so that more oxygen can flow to the muscle cells. This allows the body to burn more fat during exercise and even at rest.

That is why, tabata exercise is the most effective option for losing weight instantly.

3. Strengthens and increases muscle mass

Tabata strengthens and increases muscle mass by creating physical stress in the form of small tears in the muscle fibers and connective tissue.

This triggers the body to repair the damage and replace the damaged muscle cells with new ones. The body's ability to rebuild muscles helps increase muscle size, strength, and mass capacity.

4. Increase stamina

By exercising your body fitness through tabata, your lung strength and endurance when you are on the move will increase.

Izumi Tabata's research found that high-intensity tabata with shorter rest durations increased aerobic capacity by more than 14 percent, and increased body anerobic capacity by 28 percent.

Anaerobic capacity is the maximum amount of energy that the body can produce without using oxygen. Meanwhile, aerobic capacity is the body's ability to absorb oxygen optimally. You can also do your daily activities smoothly and don't get tired easily.

That must be considered before exercising tabata

Although the benefits of tabata exercise are quite tempting, this sport is not suitable for everyone. Tabata sports involve a high-intensity type of physical activity. This means that you have to give all your abilities and strength to the maximum.

That's why tabata tends to be aimed at people who are already in good shape because they are used to exercising. So, for those of you who are not or are not used to exercising, you are not recommended to do it.

On the other hand, there is always a greater risk of injury when you do high-intensity sports. So, make sure you have warmed up for about 10 minutes before training. To be safer, you should first consult with your doctor. Especially if you have certain health conditions or are in your 50s.

So that the results are optimal, don't forget to do sports with a balanced healthy diet.