If you are one of those busy people who have trouble finding time to work out, then this is for you. Many people think that the only way you can get a good workout is by joining a gym and using those fancy machines to burn fat but that is not true at all. It is possible to workout in the comfort of your home with practically no equipment if you know how to work those muscles correctly.
According to Healthy Food House:
One of the most effective exercise programs is Tabata, which is a high-intensity workout which lasts for a few minutes. Tabata is perfect for busy moms, and all those who know the importance of workout, as it lasts for 4 minutes, and provides amazing effects!
- Sprint hard for 20 seconds
- Rest for 10 seconds
- Repeat for a total of four minutes
It was developed by Dr. Izumi Tabata in Japan, and even though it looks simple, it will help you burn tons of calories.
At the National Institute of Health and Nutrition in Tokyo in 1996, Dr. Tabata and his team analyzed two groups of athletes for 6 weeks: one group did medium-intensity exercise for long periods of time, and the other did high-intensity exercise for short periods of time.
Eventually, they found that participants from the first group increased their aerobic capacity by 9.5% and their anaerobic capacity by 0%.
On the other hand, the ones from the second group increased their aerobic capacity by 14% and their anaerobic capacity by 28%. The latter also improved their lung capacity and oxygen utilization.
The goal of the Tabata workout is to enhance the athletic performance.
You should start by doing longer, less intense sprints, with longer breaks in between. Moreover, you should do 60-90 seconds of mid-intensity running, and make a minute break.
Then, you should gradually increase the intensity, and shorten the exercise and break times. You should exercise for a few minutes at first, and then work your way up to 4 minutes.
So next time you feel the need to join the gym, consider this workout instead. It will save you time and money and will ultimately help you achieve those goals. Share this with anyone who needs a good workout.
Source: Healthy Food House