Tabata Spinning is a Challenging Form of Indoor Cycling
Indoor cycling which includes interval elements is such a great way to get fit. When you choose this form of spinning, which is known as Tabata spinning, you’ll get a superior workout which tones your whole body and burns plenty of calories. Today, we want to give you the inside scoop on this innovative type of indoor cycling. It’ll help you to push past fitness plateaus and look and feel fantastic!
Are You Up to the Challenge?
I’m a spinning pro and I love teaching indoor cycling to my students. My favorite form of spinning is Tabata. Now, this is the opposite of the spectrum from exerpeutic cycling. It has interval elements which force my students to go for the burn and better their bodies. If you’re not afraid to sweat and push yourself, you’ll find that choosing this type of fitness class is the key to moving past boundaries.
This fitness class won’t be right for those who have injuries or heart problems. However, those who don’t have these health issues will find that it gives them the power to achieve their fitness goals, such as boosting cardiovascular health, getting slim and sleek and feeling more energized.
Each workout includes a twenty second sprint, followed by ten seconds of complete rest. While you’ll need to be determined and work hard, you’ll find that embracing the power and potential of interval spinning (Tabata) is a perfect way to raise your body’s resting metabolic rate. In fact, this workout will turbo-charge your metabolism for the entire day. The benefits will last long after your spinning class is complete!
What is Tabata, Anyway?
This spinning protocol was developed by a speed skating coach named Dr. Izumi Tabata. He realized that shorter intervals of extremely intense physical exertion offered similar benefits to longer hours of training at a moderate level.
There is a Guardian article titled, “The Tabata Workout Programme: Harder, Faster, Fitter, Quicker”, which details the advantages of Tabata spinning.
According to the Guardian article, a test group which did the Tabata workouts for 6 weeks (total workout time was only eighty-eight minutes!) boosted their anaerobic fitness by a whopping twenty-eight percent and increased their “V02” max, which measures cardio fitness, by fifteen percent. As well, they improved their maximal aerobic power by fifteen percent.
Also, the study included a control group. This group exercised for five hours weekly. They also saw improvements to V02 max levels. However, the benefits were five percent less.
The beauty of Tabata is that the advantages last when workouts are over. The body keeps burning energy (calories) at a quicker rate, post-workout!
Clearly, the fitness benefits of just eighty-eight minutes of Tabata spinning per week are huge. Post-workout calorie burn is a great benefit and this type of workout is also great for cardiovascular health and toning. According to another study which is going to be published in the near future. Tabata gives participants the ability to burn an extra one hundred and fifty calories in the twelve hours following their workouts, even when they are just lazing around. This happens because of oxygen consumption levels after exercise.
Everyone wants to burn more calories. Most people work out because they want to be slim and sexy. So, Tabata definitely delivers for modern workout fans!
Tabata is a Three-step System
This workout has three steps. The initial stage is very important and it offers two key benefits. First, the student warms up properly by performing short stands, as well as quick leg drills and a “seated hill” which established an intensity of eight out of ten. Eight out of ten is the perfect intensity level for the main Tabata drill. The time that the student spends doing seated hill work includes instruction which shows the student how to brake correctly, by shutting down the flywheel.
Stopping while spinning is unusual but it’s beneficial. It boosts overall difficulty. The student will have to start up his or her flywheel with more resistance.
In phase one, four Tabata drills are performed in order to establish the ideal level of resistance. If a student tires and can’t complete anything after these first four drills, he or she is considered to have “high 8/10” resistance. If a student feels tired but can do two or three more drills, then they have the optimal level of resistance. At this point, a trio of Tabatas are performed as the song playing in the fitness studio comes to a close. It’s all about helping students to achieve 8/10 resistance which gives them the power to access the most benefits from Tabata spinning.
Phase 2 is the “active recovery” stage.
During this second step, it’s all about doing sufficient work to get the heart rate to the right level, which is the “endurance to tempo” level. This stage is finalized with 5 Tabata repetitions which are performed while a new song plays.
During the last step, there are a couple of tunes. This is a recovery phase. We give students the chance to recover a little bit during the first song and then get their heart rates up to endurance levels for complete recovery during the second tune. During the second song, we have them perform eight Tabata drills in a row. This pushes our students past fitness plateaus. If you want real fitness improvement, pushing through fitness plateaus is priority one!
Now that you understand the three-step system and the science of Tabata, why not take your spinning to the next level by trying Tabata today?
Intervals should always be completed while the body is in recovered state. For example, if you’ve just finished a rest day or had two easier workouts on your bike over the prior couple of days, it’s the right time for Tabata. We have some guidelines that we give to students which help them to maximize their fitness benefits. The first is that they should identify their functional threshold power, or FTP.
If there isn’t a power-meter, these efforts with be of the “full gas” variety. It’s about going flat out. Heart rate will be a bit slower. It won’t really demonstrate the effort that you are making.
You’ll need to determine what value is one hundred and seventy percent of your functional threshold power.
We also recommend that students come to Tabata class in a fresh and rested state. They should be hydrated and fired up for their workouts.
To do Tabata outside, look for a flatter section of roadway which is quiet and doesn’t have stop signs, cross traffic and stop lights. Do the intervals during the drops in order to boost effort and leverage. Go for it by working as hard as you can. Avoid checking your power-meter until the intervals are complete. If you’re working hard enough, you should be at the perfect power level.
The anaerobic capacity effort is the mainstay of accessing superb power during races (in particular, at the end of these competitions). When you add Tabata intervals, you’ll find that your body responds beautifully, by taking on extra anaerobic capacity.
If you want more results in way less time, these intervals, which are tough to do but so beneficial, will be your best bet. Why work out for hours when you can utilize intervals in order to get the same, or better, results? By embracing this scientific approach to boosting performance and fitness, you’ll be doing what’s best for your body. As well, you’ll need to work hard, but work hard for less time than you’re probably used to.
This type of indoor spinning may be adapted to outdoor workouts and it’s an effective way to get better results in races.