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Try Tabata on Tuesdays at AFAC Gym

Tabata class with several participants inside AFAC gym

If you’re looking for a new exercise class that will help you crush your fitness goals, you may want to give Tabata a try! At AFAC gym, classes are held at the following time:

Tabata

Taught by Dave Mura

Every Tuesday

4:15 pm to 5:00 pm

All fitness levels are welcome!

You can sign up for our Tabata class by going to our class schedule page or you can register through MINDBODY. Non-members can even join for a $10 per-class fee. If you have any questions about Tabata or any other classes at our gym in Thornton, feel free to speak to a member of our team for assistance.

Tabata is a form of high-intensity interval training (HIIT) that you won’t find at many other gyms near you. It’s a great way to get a quick, effective workout that will burn fat, increase your cardiovascular fitness, and build strength.

Read on to learn more about what Tabata is and the benefits it provides to those who are hooked on this lightning-fast type of training.

What happens during Tabata at AFAC gym?

Tabata at AFAC gym is a form of HIIT that can be adjusted to all fitness levels.

During the typical Tabata program, each exercise lasts for only 4 minutes, but it might be the longest 4 minutes you’ve ever experienced. The structure of each 4-minute round is as follows:

  • Work out as hard as you can for 20 seconds
  • Rest for 10 seconds
  • Repeat until you complete 8 rounds

That’s right — you push yourself to your limits for 20 seconds and rest 10 seconds to complete one set. Complete 8 sets for each exercise.

Tabata works best when you exercise at maximum 100% intensity. That means you’re giving it all you’ve got during each 4-minute session. By the end of the 4 minutes or 8 rounds, you should feel completely exhausted.

You can repeat the same exercise for several 4-minute rounds, or you can use different exercises for each set.

At AFAC, sometimes we do longer workout times with longer rest periods, such as 30 seconds of exercise followed by 15 seconds of rest.

What kind of exercises can I do during Tabata at the gym?

The exercises that you perform during Tabata can be cardio or strength training, with or without equipment. Some examples of Tabata exercises include:

The key to Tabata is following the timing pattern — 20 seconds of intense exertion followed by 10 seconds of rest (or a similar timing pattern that your instructor gives you). What exercise you do, and what equipment you use, is up to you and your instructor.

What are the benefits of Tabata at AFAC gym?

Tabata is the perfect exercise for today’s busy world. Even when it feels like fitting a workout into your double-booked schedule is impossible, Tabata helps you nail your fitness goals because it gives you:

  • Maximum results in minimum time—One of the main benefits of Tabata is that it provides a great return on your exercise investment. In a short amount of time, you can get the fitness results you’re looking for.
  • Cardiovascular and strength training—Studies suggest that devoting just a few minutes per day to Tabata increases cardiovascular endurance and strength more than devoting hours to moderate-intensity workouts.
  • Weight loss—Tabata is an impressive fat-burning workout, too. Since you perform Tabata at such high intensity, your heart rate, metabolism, and calorie burn increase right away. Studies suggest that you can burn as many calories during a 15-minue Tabata workout as you would with an hour of jogging. And, since Tabata supports muscle maintenance and growth, it’s an optimal way to lose fat and gain muscle at the same time.
  • Flexibility—You can do Tabata pretty much anywhere. Even when you’re traveling and can’t get to the gym, you can do Tabata in your hotel room because no equipment is required.
  • Efficiency—Since Tabata is a high-intensity workout, you must stay focused and attentive. This trains your mind and body to be more efficient in other areas of life.

What is the history of Tabata?

Tabata was invented in the 1990s by Dr. Izumi Tabata, an exercise science expert who worked with Japan’s Olympic speed skating team. His goal was to design a workout routine that built muscle strength and cardiovascular capacity in his skaters.

To test his theories, Dr. Tabata split his team into two groups. The first group used stationary bikes at moderate intensity five days per week for one hour. The second group rode stationary bikes at high-intensity, 4-minute intervals four days per week.

After six weeks, the second “Tabata training” group experienced a 28% increase in anaerobic capacity and a 14% increase in V02 max (the amount of oxygen you can use during exercise). The higher your V02 max, the more oxygen you have access to when you work out.

While his study was conducted on stationary bikes, the Tabata method can be used in many other forms of training. For example, runners can do 20 seconds of sprinting, followed by 10 seconds of rest to improve cardiovascular fitness. You can use the Tabata method when you’re weightlifting, too.

Triumph Over Your Fitness Goals With Tabata at AFAC Gym

Since you’re a member of AFAC, you have access to a gym near you where you can learn all about Tabata from an experienced instructor who is here to help you achieve all of your fitness goals. Tabata is one of the many group classes we offer at AFAC gym, and we welcome you to join us!

To learn more about Tabata and all the other reasons why AFAC gym is the best gym in Thornton, Colorado, please stop by or call to speak with a member of our staff. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.

To read more articles from Adventure Fitness Athletic Club, check out our Adventure Corner blogs by clicking here.

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