6 Tips make Tabata Japanese interval training workout Senior Friendly
Hey! By the way… GreatSeniorHealth is reader-supported. When you buy through links on our site, we may earn an affiliate commission at no additional cost to you. Thanks in advance for your support!
What the heck are Tabata Japanese interval training workouts?
Tabata, a Japanese interval training style is based on the research of Izumi Tabata and is usually high intensity.
The classic Tabata format includes a warm-up, followed by cycles of high-intensity exercise and moderate to low intensity recovery periods.
For example, you could do an exercise like rowing with 30 to 35 strokes per minute (high intensity) and then slow down to around 20 strokes per minute (resting pace).
The original Tabata method involved eight cycles of 20 seconds of high-intensity effort followed by 10 seconds of rest.
Making the Tabata Training Senior-Friendly
-
Choose Your Exercise:
You can apply Tabata to almost any exercise, from walking to swimming.
The idea is to alternate between a period of more intense activity and one of lighter activity
-
Understand Intensity Levels:
Knowing what high and moderate intensity feels like is crucial.
For us, high intensity doesn't mean going all out, but rather doing a bit more than our usual pace.
Moderate intensity could be like a brisk walk where you can still talk but maybe not sing
-
Heart Rate Monitors:
These gadgets can be quite handy. They help you understand your effort level.A moderate effort is usually about 60-80% of your maximum heart rate, while high intensity might be 80-90%.
But remember, these are just guidelines. Always listen to your body first.
-
Short and Sweet:
The beauty of Tabata is that it's brief but effective.
You don't need to spend hours; just a few minutes of alternating intensity can make a big difference.
-
Safety First:
As always, safety is paramount. If you're new to exercise or have any health concerns, talk to your doctor first.
And start slowly. There's no rush. The goal is to build stamina and enjoy the process.
- Have Fun With It: Exercise should be enjoyable! Pick activities you love, and use the Tabata method to add a little variety and challenge to your routine.
So, there you have it– Tabata, a fantastic way to enhance our senior fitness in a fun and efficient manner.
Remember, we're not trying to compete with the youngsters; we're simply doing our best to stay happy, healthy, and strong.
Let's embrace these wonderful years with energy and joy!
Resource:
https://www.insider.com/guides/health/fitness/tabata-workout
