Cardio, HIIT, and Tabata may sound similar at first, potentially confusing beginners. So, before starting your workouts, make sure you clearly understand these three forms of exercise.
1.Cardio
Cardio, short for Cardiovascular, refers to heart-strengthening exercises that raise your heart rate, typically above 120-130 beats per minute, and quicken your breathing. Cardio is excellent for increasing endurance, stamina, and particularly effective for burning fat. Basic cardio exercises include jogging, jumping rope, cycling, swimming, etc.
The advantage of traditional cardio exercises is their simplicity and minimal skill requirement, building foundational physical strength and determination for more challenging workouts. For running, you just need a pair of shoes; for jumping rope, a simple rope suffices.
However, a drawback of traditional cardio is that, apart from burning fat, it can also lead to muscle loss. Therefore, avoid doing cardio on an empty stomach, especially if you’re aiming to build muscle. Eat a light snack, like a banana, 30-45 minutes before your workout. After cardio, engage in strength training exercises like push-ups or weight lifting to stimulate muscle growth.
2. HIIT
HIIT stands for High Intensity Interval Training, a subset of cardio. It involves short bursts of high-intensity exercises followed by brief or no rest periods, repeated over a set duration.
Typically, a HIIT set might consist of 30 seconds of exercise followed by 10 seconds of rest, or 45 seconds of exercise with 15 seconds of rest. HIIT rapidly increases the heart rate in a very short period, enabling fat burning even after the workout has ended. HIIT overcomes the muscle-burning drawback of traditional cardio, as it both burns fat and builds muscle. However, HIIT is not recommended for beginners or those with little exercise experience. It requires a reasonable level of endurance and muscle strength, developed through traditional cardio and strength exercises focusing on the four main muscle groups (thighs, back, chest, abdomen) before progressing to HIIT.
In most HIIT workouts I’ve researched, burpees, a combination of push-ups and jump squats, are always included. This full-body exercise is challenging and can quickly tire you out if you don’t breathe correctly.
3. Tabata
Tabata, named after the Japanese scientist Izumi Tabata who invented this method, is a specific type of HIIT. It consists of 8 rounds, each lasting 20 seconds, with 10-second rest intervals, totaling 4 minutes per set. Tabata can be seen as a subset of HIIT.
These 4 minutes are often described as “4 minutes of hell.” Some trainers have modified traditional Tabata into longer workouts lasting 30, 45, or even 60 minutes by repeating sets and targeting different muscle groups across the body.
Tabata is also not suitable for beginners or those without a certain level of physical fitness. To prepare for Tabata and HIIT, start with traditional cardio and strength exercises. Begin by running at least 2km daily at a minimum speed of 8-9km/h (pace 7-7.5) without stopping. Once accustomed to this distance, you can start with HIIT.
Conclusion
Hopefully, you now have a clear understanding of Cardio, HIIT, and Tabata. Let’s start working out, especially during this current pandemic outbreak, as nothing beats a healthy body for better immunity. Wishing you good health and a great physique!
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