Tabata has recently been quite popular with the public. One of the reasons is because this exercise only takes a short time, which is 4 minutes, but it has tremendous benefits for the health of the body.
Tabata is a type of exercise in the form of interval training high intensity interval training (HIIT) or high-intensity interval training. Until now, there have been many studies that say that Tabata is considered very effective in burning calories and fat in the body.
Not only that, Tabata is also known to have various other benefits, ranging from improving body fitness, metabolism, and muscle mass, to healthy heart.
Know the Basic Rules of Tabata Sports
Tabata should not be done carelessly, there are some basic rules of this sport that need to be followed so that the benefits can be felt optimally. Some of these basic rules include:
- Start by warming up and stretching for at least 10 minutes.
- Do 20 seconds of high-intensity exercise, for example with squat jump or run in place at high speed.
- Rest for 10 seconds to complete 1 set of Tabata exercises (30 seconds).
- Continue to repeat the above movements until you reach 8 sets or 1 session.
If you follow the rules above, the total time it will take to complete Tabata in one session is 4 minutes. The time is indeed quite short, but don't take it lightly because this sport is very draining.
How to Do Tabata Exercise
Tabata can be done with more than one movement in 1 session. You can also do more than 1 session at a time. The following are some examples of Tabata exercises that you can do at home:
Tabata session 1
In Tabata session 1, there are two moves you can try, namely:
Burpees
A few steps to do burpes among others:
- Start from a standing position.
- Lower your body into a half squat with both hands on the floor.
- Jump your legs back so that the body is in a position push-ups.
- Return to a half-squat position then jump with a straight body position and both hands raised.
Mountain climbers
A few steps to do mountain climbers among others:
- Position your body like you want to start push ups.
- Hold your body while moving your knees alternately toward your chest, as if you were walking uphill.
- Make sure your hips are in line with your body and move your knees as high as you can.
Do each move burpees and mountain climber for 20 seconds and 10 seconds rest. Repeat the movement alternately for 4 sets for a total of 4 minutes, then rest for 1 minute.
Tabata session 2
After resting 1 minute, you can continue Tabata to session 2. In Tabata session 2, there are two movements that you can try, namely:
Long jumps
A few steps to do long jumps among others:
- Start with your feet together with your knees slightly bent.
- Jump forward as far as you can, then turn around and repeat alternately jumping in the opposite direction.
- Swing your arms to power your movement.
Plyo Jacks
A few steps to do plyo jacks among others:
- Start from a standing position with your feet together.
- Jump while spreading your legs, until your position changes to a half squat (squats).
- Jump again and bring your legs back to the starting position.
- Keep repeating this movement while swinging your arms up for added intensity.
Do each move long jumps and plyo jacks for 20 seconds with a 10 second rest. Repeat the movement alternately for 4 sets for a total of 4 minutes, then rest for 1 minute.
Tabata session 3
If you are still able, you can continue Tabata up to session 3. In Tabata session 3, there are two moves you can do, namely:
Squat jumps
A few steps to do squat jumps among others:
- Start from a standing position with your feet wide apart.
- Place your hands behind your head and elbows facing out.
- Lower your body into a squat position and make sure your knees are bent in line with your toes.
- Lift yourself up and jump as high as you can.
- Land slowly with a squat position and do it repeatedly.
High knees
A few steps to do high knees among others:
- Perform this movement as if you were walking in place, but at a high speed.
- Raise your knees to hip height or as high as you can.
- Swing your arms following the movement of your legs.
Do each move squat jumps and high knees for 20 seconds and 10 seconds rest. Repeat the movement alternately for 4 sets for a total of 4 minutes, then rest for 1 minute.
Actually there are many other Tabata moves that you can try, such as jump kicks, side jumping lunges, squat upper-cuts, and speedbag squats. You can try these various movements at a later time by attending training with an instructor or through learning videos.
Tabata should be done 1-2 times a week. For those of you who are still beginners, it is recommended to do only 1 session a day. When you get used to it, you can try to continue to sessions 2 to 3 sessions in a day.
While Tabata has a number of health benefits, the most important thing to remember is not to push yourself if you don't feel strong. This is important so that you don't get injured or fatigued, which can have a negative impact on your body.
In addition, it would be better if you do Tabata with a professional instructor, so that the benefits of this sport can be felt maximally with a smaller risk of injury.
Because it has a high intensity and movements that can place great stress on the joints, not everyone can do Tabata. If you have certain health conditions, such as arthritis or obesity, you should first consult with your doctor before doing this exercise.