![]() ![]() Trust us, you’ll want to know when the 4 minutes are done! Below are some sample workouts to get you started. Having a horn or beep at the end of each on and off phase is very helpful. You will need a watch or timer that can alternate between 20 seconds of work and 10 seconds of rest ( there are apps available to help you do this). ![]() You should feel like a 9 to 10 on a scale of 1 of 10-1 being a walk and 10 being an all-out effort. Complete the sets while you monitor your intensity as you go. How to do these workouts: Start with a 5- to 10-minute warmup. For advanced athletes, you can extend the efforts by performing the whole set 2 to 3 times for 8- or 16-minute workouts if applicable to your ability. Keep in mind that, while this can be a short 4-minute workout, you should always warm up and cool down properly with some light movement and dynamic stretches. ![]() That means twice the benefits in half the time. In it, the Tabata protocol, a 4-minute workout consisting of 7 to 8 sets of 20-second, high-intensity efforts followed by 10 seconds of rest, improved both anaerobic and aerobic energy systems significantly at the same time. In 1996, Tabata and fellow researchers performed a study published in the peer-reviewed medical journal, Medicine & Science in Sports & Exercise. Try This 30-Minute At-Home HIIT Workoutĭeveloped by Japanese exercise scientist Izumi Tabata, Tabata training is a form of high-intensity interval training that forces your body to use more muscle, as well as increases the intensity you can sustain over a longer period of time. ![]()
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