Visiting the gym can be impractical, especially if you are a mom, but luckily, there are many workouts that can be done at home. For this reason, in this article, we will present you a workout called Tabata. This workout is high-intensity workout. It lasts for few minutes but it is really hard. People with any conditions that forbids strenuous exercise shouldn’t so this workout without consulting a doctor.
It take time to research how to best take care of the family, follow a natural beauty routine, make healthy cleaning products or prepare healthy food. Standing fit is also important. This workout is good for busy moms as it takes only 4 minutes. This is the gist: you should sprint hard for twenty seconds and rest for ten seconds. Repeat it for 4 minutes and that’s it. Even it sounds simple it can be hard but most importantly it burn calories.
It was developed in Japan by Dr. I. Tabata. In 1996, Dr. I. Tabata and some colleagues observed 2 groups of athletes. The 1st group did medium-intensity exercises for longer time and the 2nd did high-intensity exercise for short time. They observed them for 6 weeks and it was found that the 1st group increased the aerobic capacity by 9.5 percent and he anaerobic capacity for 0 percent. The 2nd group increased the aerobic capacity by 14 percent and the anaerobic by 28 percent. The 2nd group showed improvement in oxygen utilization and lung capacity. This regimen was created for elite athletes. You can begin with doing some simple training:
Start with long less-intense sprints and longer time for pause in between. Instead of twenty seconds try 60 to 90 seconds at medium-intensity running with 1 minute pause. Increase the intensity every day and shorten the break times.
These are some advantages of this amazing workout:
Intense cardio melts away the fat and burns calories. It affects how the body processes glucose. It was found in study that exercising in moderate intensity was effective in improving oral glucose tolerance.
This great exercise allows the muscles an intense workout.
Endorphins make us happy and this exercise provides that.
No special place or fancy equipment needed for this workout.
*Sweet and short*
Get the exercise out of the way fast as it is bonus for busy women. You can apply this exercise principle to any workout for example cycling is the best way to utilize the technique. Another ways to use this principle is with kettle-bell training, pull ups, push-ups, squats, jumping rope or be creative and have fun with other exercises.
Start up with gentle interval training and gradually intensify the workout.
1st step: Begin with stretching. You want the muscles warm as the levels at which you will push them can develop to pulled muscles. It is better if it does the workout warmer place beside the cold day.
2nd step: Get a timer handy or a clock with second hand.
3rd step: Run as hard as possible for twenty seconds.
4th step: Take a break for ten seconds.
5th step: Repeat the procedure. Repeat it six to eight times for four minutes total. If you are not struggling, it is considered that you are probably not working hard enough because this workout is supposed to be difficult.
6th step: Cool down and stretch again, take a rest and consume some room temperature water and that is it.
Because these sprints ate intense, only 2 to 3 times per week are enough. You can practice yoga or do weight lifting the other days of the week. Improving general health and longevity can be done by brisk walking for twenty minutes, 3 times a week. It is great as it does not involve spending money joining a gym. The best health benefits come from moderate, no-fuss and consistent exercise and varied routine.
As moms, the wellness should be always a priority. It is easy to let the needs wayside when taking care of everyone, but there’re some things that should be prioritized. If a person is healthy, everyone can be kept healthy.
By exercising Tabata sprints you can check off one more thing from the ‘keeping mom healthy’ list. Also click here to see ways to make your booty pop.