Tabata Training part 2

Many of you were interested in learning more about Tabata training. Tricia, an RMT from Alberta asks "Have you had good results with this method if your client has disc and vertebral issues"? The answer is below - no, I would only use this method with healthy individuals. Should You Try Tabata Training? Tabata training promises big results in little time, but true Tabata training requires participants to push themselves to the max—and that level of intensity is definitely not for everyone. Working out at such a high intensity is only appropriate for healthy, intermediate to advanced exercisers who have experience and knowledge in the type of exercise(s) they're doing. Tabata training takes your body to the extreme, so it's best if you've been working out regularly and are very comfortable with the exercises you'll be doing (more on that later). This ensures that you have better awareness of how hard to push your body (or when to back off) and that you have the know-how to maintain form (or modify your weight or exercise) when your body tires as you go through the intervals. With that said, beginners can try Tabata-inspired intervals at a lower intensity that's more appropriate for their fitness level. However, anything less than maximum effort won't get the true Tabata training results. As always, if you're trying Tabata—or any new exercise—for the first time, it's a good idea to get it approved by your doctor and work with a fitness professional until you feel comfortable doing it on your own. How Can I Incorporate Tabata Training into My Workouts? Adding Tabata training into your workouts is easy! Swap one to two of your usual cardio workouts a week for quick Tabata training. Remember, you're doing precisely 20 seconds of maximum effort followed by just 10 seconds of rest for a total of seven to eight intervals. This can be done with almost any form of cardio exercise, including running, swimming, cycling, plyometrics, jumping rope and more. Can I Just Do Tabata Training for All of My Workouts? Tabata training may help you get some great results, but it certainly shouldn't take the place of all of your workouts. Because it's at such a high intensity, you should only do it a few times a week so that your body has enough time to fully recover (we pretty much guarantee you'll be sore from it!). And consider this: While there is a lot of research on Tabata and its ability to boost a person's fitness level, there's much, much more research that confirms how moderate exercise can improve your fitness and your health—with far fewer risks than high-intensity exercise. So it's still a good idea to continue including traditional (think longer, less-intense) cardio workouts as well as strength-training sessions and flexibility training for a well-rounded fitness plan. In my next blog I will present some strength training Tabata intervals for you to try. Happy Training!

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257