Going to gyms is hard when you are a mom, but some workouts can be done home. I love the tabata workout, perfect for moms!
Tabata workout – only for the strong
This is high intensity and it lasts a few minutes. But is worth it. it is good for those with little spare time.
Note: if you have health issues, avoid this tabata workout or at least talk to a doctor first.
Is tabata good for mothers?
You are busy, right? It takes time to make healthy foods daily, also clean, have beauty regimes for yourself or take care for the whole family. Wellness is a full time of course!
Fitness is another aspect and has to be followed.
So Tabata is amazing and done just in a few minutes.
Here is the thing; sprint for 20 seconds, rest 10, repeat total 4 min and do 8 rounds. Sounds simple but is intense and burns calories.
This was made by Dr. Izumi Tabata of Japan and is superior to other workouts. Back in 1996 a study was made by National institute of health and nutrition, Tokyo and Tabata with his colleagues studied 2 groups of people: one with medium intensity for longer time and other high intensity for shorter time.
The team observed the people for 6 weeks and was said that the first group had better aerobic strength by 9.55 and the anaerobic capacity was 05. The second group had aerobic capacity of 14% and anaerobic was 28%.
The second group had better lung capacity and oxygen use so the first had just minimal results here. Meaning, short and high intensity is better.
How is trained for tabata? Slowly…
This regime was made for elite athletes to improve their endurance and performance. If you are a mom, you will sweat a bit more for the sprints.
Do simple trainings:
- Start with longer, less intense sprint and longer pause in between
- Instead 20, try 60-90 seconds mild intensity run and pause 60 seconds, not 10
- Every few days have higher intensity and shorter workouts with breaks
- Start with a few minutes and slowly reach 4 min, couple times per week
5 ways to benefit from tabata
1. Burning fat
Intense cardio melts fat. Also, this affects the glucose and this makes the belly fat. A study said that a lot of high intensity workouts is better overall for the glucose regulation. This melts sugars better
2. More muscle
Workout makes endorphins and they make you happy.
No need for equipment and special things here
5. Short & sweet
A short time needed, perfect for moms.
Tabata variations not just for runners!
Tabata principles can be applied anywhere and in any workout. Cycling is also part of this.
Other ways to make use of this:
- Jump rope
- Push ups
- Pull ups
- Kettlebell workout
- Any workout whatsoever…
How is tabata done – steps
Are you ready? Keep in mind, start slowly and once you are done, go higher!
Muscles have to be warmed up to avoid pulled muscles injuries. Do the tabata in warm rooms instead cold outdoors.
See a clock timer nearby for the seconds.
Run with all force for 20 seconds
Rest for 10 sec.
Run for 20 seconds, pause 10 seconds, repeat 6-8 times and total is 4 minutes. Even athletes cannot go over 6 times. If it hurts, it is working. Tabata has to be hard to do.
6. Cool down
Stretch, breathe and sip some water. Rest.
This is all. It takes less than half an hour.
How often to do tabata?
Since this is high intensity, 2-3 times per week is enough. Also try weights and yoga in the rest of days. Also long term benefit of tabata may wane and this is why athletes do tabata in workouts season, not all year round.
Health experts advise:
For most of people, longevity and health can be achieved with 20 min, 3 times per week and costs nothing! Also no gym visits!
It is good to know that the best benefits are from no-fuss and moderate movements.
As mothers, taking care for the family is a priority. I forget about myself when I take care of the family, but I also have to take care of myself. If I am healthy, everyone else will be.
By using this tabata regime, you can be a healthy and fit mama!
Article and image source: besthealthpage.com