Do you often feel exhausted, stressed and dissatisfied and at the same time have the feeling that you are not giving your body enough attention and time?
Too little exercise in everyday life is not only noticeable on our hips, but from an Ayurvedic point of view it also leads to our energy being out of balance. We feel tired and drained of energy and become much more susceptible to illness.
An effective way to counteract this and revitalize body and mind is the Tabata workout. This high-intensity interval training (HIIT) offers you maximum effectiveness in the shortest possible time and brings noticeable positive effects for fitness and well-being.
What exactly is Tabata training?
Tabata is High Intensity Interval Training, or HIIT for short. Tabata training was originally developed by the Japanese sports scientist Dr. Izumi Tabata to prepare athletes for the high level of exertion at the Olympic Games. Today, the Tabata workout is a popular training method for anyone who wants to improve their endurance, burn fat and strengthen their cardiovascular system.
What is so special about the Tabata workout?
The secret of success lies in the combination of high intensity and short intervals of exertion. It consists of 20 seconds of exertion and 10 seconds of rest, which are repeated in several cycles. This optimal ratio ensures that you can complete a training session in the shortest possible time that targets both your aerobic and anaerobic metabolism. With the Tabata workout, you can therefore build muscle, get rid of fat deposits and support your cardiovascular system.
It can be done almost anywhere and without expensive equipment. At the Ayurveda Resort Mandira, we also rely on this effective training method and offer you Tabata and HIIT classes as part of our exercise and regeneration program, which will really make you sweat and additionally support detoxification during your cure.
How does Tabata work?
The Tabata principle is simple but effective. The aim is to perform the individual exercises with maximum intensity. In the short recovery phases that follow, it is best to concentrate on your breathing. A classic Tabata session lasts four minutes and consists of
- 20 seconds of exertion: you give it everything you’ve got. Whether it’s burpees, jumping jacks or sprints, this is where maximum effort counts.
- 10 seconds recovery: This short phase is for recovery before the next round begins. Use it consciously to breathe deeply and prepare yourself mentally for the next round.
- The whole cycle is repeated eight times, giving you a total of four minutes of training time.
The short duration of the workout makes Tabata training ideal for people with little time. Nevertheless, it is important to focus on the correct technique to avoid injury.
At the Ayurveda Resort Mandira, our exercise experts offer you professional support to ensure that you perform your high-intensity interval training in the best possible way.
Which exercises can you do at home?
A major advantage of Tabata training is its versatility. There are countless Tabata exercises that you can try out at home without equipment. All you need is your own body weight, cushioning shoes and a non-slip mat.
- Jumping Jacks: A simple exercise that activates the cardiovascular system and improves endurance. It is perfect as a warm-up exercise or as part of an intensive workout.
- Burpees: This combination of squats, press-ups and jumps challenges the whole body and is guaranteed to make you sweat.
- High knees: This exercise is ideal for strengthening the leg muscles and getting the heart rate up at the same time.
- Mountain Climbers: A dynamic exercise that trains your core and burns calories. Make sure your shoulders are above your wrists.
- Squats: With or without jumps, squats strengthen your leg muscles and buttocks and improve your stability.
With these exercises, you can create your own Tabata unit at home and integrate the Tabata principle directly into your everyday life.
How do you get the most out of your Tabata workout?
In order for the Tabata workout to fully develop its positive effects, it is important to pay attention to a few aspects.
- These include warming up before training. A five-minute warm-up with light running or dynamic stretching exercises helps you to prevent injuries and prepares your body optimally for the high intensity.
- Tabata training is all about pushing yourself to your absolute limits during the exertion phases. So really give it your all during the 20 seconds of exertion to get the full benefit. Training in a group can be a big plus here, motivating you to give your best.
- Supplement your high-intensity interval training with relaxing exercises such as yoga and pranayama to help you stay balanced and focused. The exercise and regeneration program at your Mandira resort offers an ideal opportunity for this and a healthy introduction to challenging training.
Just three to four sessions a week are enough to improve your stamina, boost your metabolism and support your cardiovascular system. With the Tabata workout, you can achieve amazing results in a short space of time.
However, to ensure that these results last for a long time, you should also pay attention to a healthy and revitalizing diet, as we offer you at the Ayurveda Resort Mandira.
