What is a Tabata circuit?

In my last post, I mentioned the Tabata circuit. What exactly is the Tabata circuit? Its about the worst 4 minutes of your life!

Think of the Tabata circuit (aka Tabata's) as an interval workout on crack. Here's how it works: pick an exercise and do as many reps as you can for 20 seconds, then rest for 10 seconds. Here's the kicker: perform that cycle 7 more times for a total of 8 cycles (or 4 mintues). That's it...that's the entire workout. Now don't expect to do much else afterwards. If you choose bodyweight squats, don't expect to walk...at least not straight. For quite a while.

Here's why it works: our bodies have multiple energy systems, two of which most people are familiar with. Those are aerobic and anaerobic. We're all familar with aerobic: its when our bodies are getting enough oxygen for our muscles to use (like reading this blog) and therefore burns fat. The anaerobic system kicks in when the muscles cannot get enough oxygen and begins to burn CARBS. This is when we begin to feel the burning sensation, which is lactic acid. Even the most conditioned athletes cannot continue in this mode for more than 15 seconds.

So not only are you building muscle, but b/c your heart is going NON-STOP for 4 minutes, you are getting a better cardio workout than running on the treadmill for 40 minutes. However, this workout does come with a warning: BE VERY CAREFUL!! 4 minutes does not sound like a long time but after the first 3 cycles, you will wonder what you've gotten yourself into.

If you're trying this at home and have access to the internet, this site not only has a timer but also some additional information on Tabata's. If you want an actual time, check out Amazon. If you're feeling up to it, here's the actual study.

Here are a few tips to keep in mind before getting yourself started:

*DO NOT attempt this if you have any pre-existing condition (cardiovascular, orthopedic or otherwise) without express written consent from your doctor.

*There is no established circuit. Any exercise will do. However, I do recommend to start out with bodyweight exercises, i.e. squats, push ups, pull ups, sit ups. The treadmill or ellipitcal will also work.

*Start out with 2 minutes (4 cycles). This will give you a good indication as to how quickly you can progress to the full 4 minutes.

*As with any workout, please make sure to warm-up for at least 5 minutes. Whether its on the treadmill, bike or even just jogging in place, this is an integral part to making sure you don't hurt yourself.

*Allow yourself at least 1-2 days rest before trying this workout again. You will reap the benefits even if you adopt this method once a week.

*Last, but not least, if you feel ANY pain whatsoever, STOP! Now, you will feel some discomfort (tiredness, lactic acid build-up and the burning feeling). However, these are normal feelings. The pain I'm talking about is any chest pains, pulled muscles, dizziness (seeing stars), etc. If any of these occur, stop, sit down, drink some water and rest. And if the feelings persist after a few hours, go see your doctor or go straight to the emergency room.