The Quickest Way to Get Fit
This is the most efficient way to get fit! Nothing worthwhile really happens quickly. However there is efficiency! Have you ever heard the word Tabata? Well that is what I am speaking about. Izumi Tabata, an exercise physiologist, came up with this training method. It’s been heavily studied and deemed well worth your while.
What has been interpreted by many is a two to one ratio as it pertains to time. If you’re exerting for 20 seconds you will rest for ten. If you’re exerting for 30 seconds you will rest for 15 seconds. The traditional method, and studied method is 20 seconds on 10 seconds rest eight times. It ends up lasting four minutes.
Why is this effective? You get to the brink of meeting Jesus and then just like that it’s time to rest. You’re going all out because you can for 20 seconds. Giving 100 percent effort is a no go typically, who wants to do that? Going your absolute hardest seems feasible for 20 seconds, and it is! You put your body through so much in such a little amount of time. That is why it is so productive.
What’s great about this is you can make it your own by choosing how you execute this method. Some common or straight forward uses are the spin bike (this is what the tabata originated on) or jump rope. You can really apply anything to this methodology. You can use weights as well, I have done this with pushups and that wasn’t great. You can mix and match an upper and a lower body movement. It’s really a good one to play around with. The best part is you feel accomplished and it’s just been four minutes. You can do three tabatas and that’s just 12 minutes. Just remember going outside the traditional method will reduce some of the effectiveness and the original intention of this method will get a bit lost.
I personally complete two tabata workouts a week on the spin bike because I don’t feel like taking a lot of time for cardio, and I like that it’s low impact. Today I did a 15 min peloton ride where the instructor had us doing 30 seconds on and 15 seconds off. That little jump had me mixed up and fatigued. It’s a totally different feeling, and I can’t go as hard because it’s too long for me with the specific resistance. That extra 10 seconds changes things to hitting a bit more endurance, although it’s probably still a sprint. This increase in time is also going to make me pace myself to be able to complete the full 30 seconds, negating the effectiveness of this method. Do with that what you will. I am not a fan to say the least. It has however shown me some gaps in my overall leg strength.
I really like the traditional tabata as we can do just about anything for 20 seconds, and we so rarely push ourselves in this manner. Therefore this is the quickest way to get fit!