#impACTforLife ACTion Challenge: TABATA

I apologize, in advance. 

TABA-WHATA?

For the Week 3 Friday #impACTforLife ACTion Challenge, I suggested a blog to reference for new exercise plans. The term, Tabata, is used. I was unfamiliar with this term. So, I started Googling, which is commonly becoming the new word used for researching. 

In case you're wondering what is the definition of "Tabata," well, it's a WHAT and a WHO. 

Professor Izumi Tabata developed a fitness training method where an exercise (low, medium or high intensity) is repeated as many times as possible within 20 seconds, rest for 10 seconds and, again, exercise for another 20 seconds for a total of 8 20-second intervals. Thus, combining muscle training with aerobics. It breaks down like this...

• 20 seconds: as many of one exercise (reps) as you can fit into 20 seconds
• 10 seconds: rest
• 20 seconds: exercise
• 10 seconds: rest
• 20 seconds: exercise
• 10 seconds: rest
• 20 seconds: exercise
• 10 seconds: rest
• 20 seconds: exercise
• 10 seconds: rest
• 20 seconds: exercise
• 10 seconds: rest
• 20 seconds: exercise
• 10 seconds: rest
• 20 seconds: exercise
• 10 seconds: rest

This torture lasts for 4 minutes. Add it up! But, it's guaranteed to be the most intense 4 minutes of your day leaving you with 23 hours and 56 minutes to recover!

This method is named the "Tabata Protocol" or simply "Tabata." It is rumored that even trained athletes will puke their toenails when attempting a Tabata. However, the good professor suggests beginners start with a low-impact exercise to avoid injury. And, if you're up for more intensity, add a couple of 2-5 lb. hand weights. 

Tabata Timer app

The idea is to use as many muscles in your one rep during the 20 seconds, as possible, as many times, as you can. If my rep is a squat, then, for 20 seconds, I'll do as many squats as I can. Much of my reading has revealed that targeting one spot to trim and tone on your body isn't a great plan. A better plan is to turn the entire body in a calorie-bustin', fat-burnin' cardio machine...that will continue to burn calories even when you're not working out! CRAZY TALK! 

Now, I'm just getting started in this new fitness journey. Walking, jogging, hiking and, more recently, ZUMBA, have been about the extent of my conditioning. This is where knowing the names of exercises would come in handy. If you can find a handy video or website listing and diagraming some exercises, I sure would be thankful. Until then, I'm going with squats, jumping jacks, lunges, and other moves I don't know the names for like that one where you are on all 4's and you bring your knees, alternately, up toward your elbows. It is reported the BURPEE is the optimum for a Tabata. 

After your 4-minute Tabata, you may understand why I apologized, in advance. :/ For a limited time, you can download the Tabata Timer app for phone for FREE or for computer for a fee.