Thinking about Tabata? If yes you must know the safety precautions for Tabata before moving to try it.
High-intensity interval training (HIIT) involves short bursts of intense exercise cycles followed by shorter resting periods. Tabata is a form of HIIT workout that yields maximum health benefits. It involves performing eight rounds of strenuous workout cycles, each lasting for 20 seconds. Each cycle is followed by ten seconds of rest.
Owing to its rigorous nature, short span of engagement, and effectiveness, many people love Tabata. The workout is known to rebuild muscles, boost metabolism and aerobic and non-aerobic fitness levels, and enhance lean muscles.
However, this intensive workout comes with its own set of risks. Tabata and HIIT record for more injuries than any other form of exercise. For instance, shoulder and back injuries along with muscle strains are common in Tabata due to the tiredness caused towards the end of the workout. Hence, being mindful of the safety measures associated with Tabata exercises is crucial.
If you are planning to incorporate Tabata as a part of your workout schedule, we have enlisted some safety precautions that will protect you from injuries.
- Warm-Up Adequately
Warming up is the first step to any form of exercise including Tabata. Warm-up exercises boost performance and reduce the risk of muscle or tendon injuries. Owing to their nature, HIIT workouts like Tabata even put the heart under stress. Hence, a thorough warm-up is essential, especially for individuals with heart conditions.
Further, if you are leading a sedentary life, jumping right into an intense workout without an adequate warm-up can prove to be dangerous. HIIT exercises contrast ‘chair postures,’ hence, they activate several muscle groups. Avoid diving right into such workouts or you’ll be up for serious injuries.
If you are a beginner, make sure you prepare their bodies for such intensive exercises. Try to reach a baseline level of both cardio and strength training before taking up Tabata sessions to minimize the risk of muscle cramps or sprains. A combination of 20 to 40 minutes of cardiovascular exercises and an attention to all the major muscle groups would be ideal.
Tabata is a hit among business professionals as they are forever crunched on time. The exercise regimen takes up very little time compared to other workout forms. Hence, it’s a great choice provided you warm up adequately.
- Emphasize on Form and Postures
If you want the most from Tabata workouts without injuring yourself, correct form and posture are critical. Beginners in fitness and training, often miss out on proper form and technique. Hence, the risk of injuries in Tabata is huge.
Tabata exercises focus on speed and the number of reps per cycle. So, if you are new to Tabata, it’s easy to zone out from maintaining proper postures while exercising. You may be tempted to squeeze in more reps while compromising on form.
If you continue with the same load or exercise without focusing on the form, your body will be fatigued, eventually causing injuries. Hence, it is wise to concentrate on alternative movements that are physically less demanding and maintain a proper posture while exercising.
- Take Enough Rest
Rest and recovery are equally critical in Tabata training. Experts recommend two to three Tabata classes every week as they ensure 48 to 72 hours of rest between two sessions. This allows every muscle group enough time to recover until the next session.
The highlight of Tabata is the speed at which your body is primed for the next fitness level. So, if you begin with squats you will soon find yourself practicing jumps or burpees.
However, the risk of overtraining in Tabata is huge. To get benefits from these training sessions, indulge in restorative activities. Practicing yoga and foam rolling along with a focus on nutrition and sleep can help in muscle recovery.
Tabata exercises can ramp up your heart rate and respiration rate. Hence, it’s crucial to focus on your body while working out. Even an HIIT pro can get exhausted or overheated owing to unfavorable conditions. In such a situation, take a longer break between reps. This will help regain stamina and boost endurance to complete your reps without compromising on postures and intensity.
- Create an Ideal Workout Environment
The best part about Tabata exercises is that they can be practiced anywhere – the gym, a park, and even at home. The workout is less demanding as it requires minimal gear and a simple workout environment. As long as you make the necessary arrangements to create a safe workout environment, you are good to go.
To begin with, keep the area clutter-free. A cluttered space greatly increases the risk of accidents and injuries. Make sure you organize your fitness corner well.
Also, look at factors such as the room ventilation and flooring. You’ll need a natural airflow in the workout room. Secondly, a durable and high-performance flooring is essential to improve your workout efficiency and reduce the chances of injuries. We recommend installing epoxy flooring for Tabata workout spaces. These surfaces are durable and can withstand intensive activities.
Finally, though tabata demands minimum exercise gear, you may need weights, skipping ropes, exercise bands, and yoga mat as a part of your workout regimen.
Tabata training is an ideal form of workout for people who are crunched on time. However, this form of exercise is intensive and can lead to workout injuries. The tips shared in this post will help your stay safe while getting maximum benefits from tabata.