This week due to the rain (and Covid) I’ve had to bring my classes indoors (reduce the group to 4 and socially distance) and each group only had 30 minutes to exercise.
Any people would think that insufficient time, BUT let me tell you, oh my!!!
It’s not about the time spent training it’s about the intensity of the training.
Let me introduce you to TABATA TRAINING.
Tabata is a high-intensity interval training that consists of eight sets of fast-paced exercises each performed for 20 seconds interspersed with a brief rest of 10 seconds.
Now this can be done across any exercise regime but works especially well with body weight exercises, limited space and limited time. No more excuses!
My personal favorite exercises are-
- Push ups
- * Sprints (advanced option)
Now that makes the total workout just 16 minutes but I can tell you, it’s not a pleasant 16 mins. If you work hard enough, you should be finished at the end of 16 minutes!
Tabata improves athletic performance and glucose metabolism and acts as an excellent catalyst for fat burning.
The excess post-exercise oxygen consumption (EPOC) effect for Tabata occurs immediately after the workout, so you keep burning calories.
In total, the ACE-funded study found that people can burn anywhere between 240 and 360 calories during a 20-minute Tabata workout, but for a more personalized estimate, use a fitness tracker.
HIIT – or high-intensity interval training – is favoured for its convenience and ability to torch calories and build muscle in a short amount of time.
HIIT workouts are beneficial for all age groups and all levels. But they’re actually especially advantageous for adults aged 50 and older. But like any exercise regime, seek medical advice from your GP and seek advice from a trainer to check your technique etc.
For seniors and elderly adults who already have a moderate level of fitness, and who have been guided to exert themselves with minimal chance of injury, Tabata can be a great addition to an active lifestyle.
If you combine strength training ( twice a week) with tabata (twice a week) and eat healthily, then you will definitely see a body shape change, fat loss, lower cholesterol and of course you will feel much better.
For any advice about this article or exercise in general, please contact me:
Good luck, and remember – train wiser not longer.
Jojo Ruby France
Strength and conditioning coach