Just 4 Minutes Training
If you were given the chance to swap your usually time-consuming, strenuous workout out for one that only takes less than five minutes, would you take the risk and try your luck? Of course you would. The four-minute, highly intense interval drill is the allure of Tabata training. Becoming more and more popular nowadays, Tabata training has been found to deliver big results not only in improving aerobic and anaerobic endurance, but in muscular stamina, and fat burning as well. No wonder, Tabata training has grown into one of the latest workout trends that sweep gyms in all places today.
Understanding the Basics
Just 4 Minute training originated from an exercise research made by a Japanese scientist, Dr. Izumi Tabata. A particular method of interval training was utilized for his research in 1996 which was published in the journal of Medicine and Science in Sports and Exercise. The results of the study showed this new training was more effective than traditional training.
At its simplest, Just 4 Minute training refers to a four-minute workout fitness program, excluding the warm up and cool down sessions, that belongs to the High Intensity Interval Training category. The program provides the same health advantages to that of cardio-vascular workouts, only that Just 4 Minute training has a little more spice. Just 4 Minute training includes twenty seconds of exercise drill followed by a ten-second rest. This cycle is repeated eight times; totaling to a four-minute short yet very powerful exercise. But how does Just 4 Minutes differ from other interval workouts such as Cross Fit training? The distinction can be drawn through our sticking to the original research done with the Olympic athletes. In Just 4 minute training, the rest intervals are rather shorter than the work sets itself which gives room for the intensity to build as oxygen debt upsurges. This in turn leaves the person tired – but energized – right after the four-minute drill has elapsed.
Pros and Cons
Just 4 Minute training is great for a number of good reasons: it’s short, it helps improve performance, it’s challenging, and it’s effective. However, like any other fitness program, it also has its drawbacks. Like all forms of exercise, it takes some time before you start seeing results. The original research showed it took about two weeks to start noticing the benefits on your body. And – because Just 4 Minutes asks you to give it your all, if you’re just starting exercise, you may not be able to do all four minutes at the beginning. That’s okay. Give it time and you’ll be over-joyed with your results.
Although primarily designed for athletes, Just 4 Minute training has eventually hit the mainstream, providing the average exerciser a whole new exciting way to keep fit and stay in shape. The workouts on our DVDs now include a variety of exercises.