Exercising has become a major part of our lives, these days. Almost everyone wants to workout, look fit and get physically better. To satisfy these needs, over the year new types of workouts are developing, each better than before.workout is really important and so we see everyone engaged in some sort of workout. Cycling! Who doesn’t like cycling? But did you know cycling is an amazing workout itself, helping us increase our stamina, core strength and leg muscles especially the thighs? But we can’t always go out on the road and start riding a bike, sometimes we might need it inside our house. That brings me to Tabata spin bike workout, which is a refined form of bike workout.
What is Tabata?
Tabata workouts are one of the branches of High-intensity interval training. Being derived from the Izumi Tabata, a Japanese scientist, this workout technique helps you increase your aerobic and anaerobic limits. As the name suggests, it is a really high-intensity workout, it will drain most of your energy and work slightly different from our ordinary exercises.
How does it work?
It basically works like this:
- Choose a workout
- Go hard for, say, 20 seconds
- Rest 10 seconds
- Repeat for 4 minutes
But this is only an example, you can set your own limits, intervals, and methods, but make sure you understand that the basic aim is to make you upgrade your standards and up size your boundaries. If it doesn’t fire you up after each session, you are not doing enough!
Remember, its hard but its worth it.
Spin bike workout, ordinary versus Tabata
Spin bikes are easily available in the market and are commonly seen in the gyms. In an ordinary Spin bike workout you will simply get on the bike, keep riding at a slow or ordinary pace for until you exhaust or set up target distance and keep riding until the distance covers off. Simply hop onto the bike, lean forward and try putting all the pressure on your legs. Set the speed or distance as per the technology available and ask for trainers help as well.
This is more like a traditional practice, it’s better if you have been out of shape since a while and just began working out, or are new in this field. If you are too old, this is a wiser choice.
In case you want faster results, are young, energetic and willing to give it all you got and wish to meet higher results, you should go for the Tabata spin bike workout.
If you are a beginner, you should follow:
- 15 minutes of warm up
- 2 minutes on spin bike, medium-fast speed
- 30 seconds break
- Repeat for 10-15 minutes
If you are medium, you may do:
- 10 minutes warm up
- 3-4 minutes on spin bike, fast speed
- 15-20 second break
- Repeat for 20-30 minutes
If you think you are a pro, then try:
- 10 minutes warm up
- 5-7 minutes on spin bike, super fast speed
- 15 seconds or less break
- Repeat for 45 or more
Of course, you can change them as per your need, motivation, target and wish! Just make sure you follow the basic purpose of this Tabata workout, that is pushing you.
Important things and common mistakes
This part is really important.You must make sure that you warm up your body enough before you move to this high-intensity interval training.
Make sure your body is fit, your diet is enough and have no physical problems, like weak joints.
You know exactly, how you need to do the workout and you have someone keeping a watch over you or a trainer if you are a beginner.
People often keep doing it even if their muscles are hurting. Know the difference between pump and pain! It is not always wise to keep pushing and keep on doing it even if your muscle can’t take it anymore. Although, pushing yourself is the main theme, make sure you do not overdo it.
Furthermore, you should know accuracy and stamina will come with time and practice. It is important to keep on going and do the Tabata workout on the regular basis. Begin at a lower level and take a slow start, increasing your workout duration and decreasing your gap duration.