Your guide to Tabata training

You watch what you eat, you do your workout religiously and are always looking out for ways to improve your physical appearance. Whether its striving for toned arms, thighs, buttocks, triceps or getting washboard abs, you're always on the lookout for to try something new. One thing you could certainly opt for is Tabata training. We spoke to fitness experts to shed some light on this form of workout.

What is it?
Japanese scientist Dr Izumi Tabata and his team of researchers from the National Institute of Fitness and Sports in Tokyo, discovered the form of Tabata training in 1996, however the research has been on for around 17 years. Tabata and his research team studied two groups of athletes: one group which trained at a moderate intensity level, and second which trained at a high intensity level. The moderate intensity group worked out five days a week for a total of six weeks, with each workout lasting for an hour. Whereas, the high intensity group worked out four days a week for six weeks with each workout lasting four minutes and 20 seconds (with 10 seconds of rest in between each set). The scientists found that group one had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). On the other hand, group two showed much more increase in their aerobic system than group one, and increased their anaerobic system by an increase of 28 per cent.

The workout
Four minutes of each exercise? Sounds easy peasy right? Well, you're wrong! These intense four minutes will have you working off your bottom, literally. The structure of the program is like this: workout intensely for 20 seconds, then rest for 10 seconds, completing eight rounds. The Tabata workout can be done anywhere, not just at the gym but even at home because you're not dependant on any machines for it. Also, you can do a wide variety of exercises. Typically, a Tabata training session consists of exercises like push ups, squats, sit ups and rows.

Experts recommend it
So do fitness experts recommend Tabata training? Shalini Bhargava, fitness instructor at JG's Fitness Centre definitely does saying, "This form of training can make one lose anywhere between 800 to 1000 calories and even more, depending on the duration of the workout. It's a high intensity workout that will leave you out out of breath. If you aren't pushing yourself to the maximum, then you're not doing it right."

Celebrity fitness trainer Baqar Nasser too recommends this form of training. "People workout either in the morning before heading to work or in the evening, after work. During this time it's peak hours at the gym. So people don't get time or the chance to workout to their maximum. Also, everyone settles for the nearest gym in their locality. In Tabata training, you don't need to go the gym, you can do it in your very house. Anybody rich or poor can do it. Due to the high intensity interval pace it provides cardio, strengthen your core, tones up the body and strengthens the back and glutes too," he says.

Who can opt for it?
Since Tabata training is a high intensity training, it's ideally meant for individuals who have already achieved a certain level of fitness. "I would not recommend Tabata to obese people or beginners because one has to suddenly jump and do all sorts of exercises. Also, beginners do not have sufficient muscles developed for this kind of training. If a beginner attempts Tabata, he/she might feel giddy and puke. One needs a certain amount of fitness required for this type of workout," he says. As for obese people, he advises them to first get used to brisk walking later running, and then slowly graduate to a high intensity training.

Bhargava too agrees saying that one needs to be at moderately fit levels to to Tabata. "Ideally, the basic form of this training is a minimum of 20 minutes duration, but in my classes, we do it for a much longer duration and we give modifications. I also do a much more advanced variation called Yoga Tabata. Here, you hold a yoga pose during in between the workout breaks instead of just resting," she says. She advises one to undertake group sessions, because the motivation levels are much greater in a group.

Can you do it on your own?
If you're new to Tabata, Bhargava recommends hiring a trainer because when you workout, your form needs to be correct, else it can lead to injuries also. Also, keeping a track of the time in the beginning, becomes a little tedious. And so, a trainer can keep a track of the time, while you can fully concentrate on your workout. If you can't afford to hire a trainer, you can opt for Tabata CDs which will help you workout, however having a trainer in the beginning for one to years is always better, till you get the proper hang of it.

Do's & don'ts
Nasser recommends the following things to keep in mind:
Warm-up: Don't even think of attempting a high intensity workout like Tabata without doing a thorough warm-up of 10 to 15 minutes. You have to get the body warmed up. Do skipping and stretching. Stretching the muscles helps elasticity and spring suspension to absorb shocks while training.

Hydration: Keeping yourself hydrated is a key element. Keeping sipping electrolyte drinks while doing Tabata to avoid getting cramps. Keep sipping every 10-15 minutes, throughout the workout. Remember, not to let yourself get thirsty because once you are, it's a sign that you're already dehydrated.