The exceptionally short period the Tabata method takes to complete, implies that it can be quickly integrated into a session as the complete method only lasts four minutes or so. However, it is four minutes of the class that everybody will remember!
In addition to both aerobic and anaerobic fitness gains, this high intensity training burns a lot of fat calories over the hours following training because the metabolic rate is raised. In addition, the on-off strength of the method is representative of both competition and self-defense battling. Overall, this technique of martial arts fitness training is perfect for ALL martial arts, both conventional and battle oriented.
The Tabata method involves eight rounds of 20 seconds spurts and 10 seconds rest, which can seem easier than it actually is. The workout itself can consist of nearly any element of your martial arts training. The adaptability of the method allows both conditioning exercises and certain skills to be trained together or separately depending upon the focus of a specific workout. Mixing it up a bit adds variety and makes it more pleasurable.
Depending on what exercise you choose to do with the Tabata protocol you should do what you can to protect yourself from injury as well. Doing exercises at a fast rate and also very intense can be a recipe for an injury. You may want to look into some preventative gear like some of the best wrist wraps you can find and perhaps even some knee sleeves as well.
Adjusting The Method
While the Tabata method is very taxing in itself, it is possible to decrease the intensity for beginners or to enhance it for experts. The following approaches work in either case depending upon the objective.
Changing The Amount of Rounds
Decreasing the number of rounds for novices will provide them a starting line to develop from, while increasing the number will make a workout more difficult for the more knowledgeable.
Changing The Timing
Modifying the work to rest ratio will make the workout easier or more difficult. Beginners could start with 10 or 20 seconds effort and 20 seconds rest while the more experienced can extend the effort while decreasing the rest for a more extreme session.
Changing The Intensity of The Exercises
Beginners would carry out routine press ups and squats while the experienced might do clap press ups, jumping squats, or something similar.
Potentially experienced martial artists and novices might do the exact same exercise with adaptations based upon the preceding info. An alternative would be to have each group perform the workout separately. The short duration of Tabata exercises makes this a possibility in an official class setting.
Selecting The Workout
Some thought into the workout selection is needed. First of all, conditioning workouts and/or skills need to tax the aerobic system; you do not desire purely stamina based weight lifting exercises, for example. Obviously, progressive workouts can be picked so that novices can train your Tabata technique workouts with the more seasoned.
Getting Better Results
For those that are looking to maximize the effects of the Tabata method then supplements are something that can give you that edge. If you’re a man then you could look to boost your testosterone naturally by finding some of the best testosterone boosters on the market which can help you do that. The basics should be covered as well with things like a good multivitamin and perhaps even a pre workout that can help give you some energy for those intense workouts that the Tabata method requires.