Tabata – where movement meets convenience!

Important: Always consult your medical and gym professionals before undertaking any form of HIT training, including Tabata.

A healthy level of fitness is important, no matter your age, but as we grow older, movement plays an ever more crucial role in maintaining a positive lifestyle. Life, however, is busy, and for seniors especially, completing everything that needs to be done in a day, can take longer. Which is why exercise can sometimes be put on the back burner. What if there was a way to fulfil your exercise goals in a shorter period of time (say ‘minutes’ instead of the hour it would take you to complete your usual walk)? Those who are already fit, and who are looking for ways to get fitter faster, sometimes seek out appropriate forms of HIT (High Intensity Interval Training). One form of HIT is called ‘Tabata,’ and (if their GP approves), seniors, in conjunction with a professional, can adapt it to their own needs.

Tabata is named after the Japanese scientist and researcher, Dr Izumi Tabata. Although Dr Tabata didn’t design HIT exercise, he did show how it could be used to improve both aerobic and anaerobic fitness. He and his colleagues asked subjects to repeat-perform exercise in very short bursts, followed by short rest periods. Results showed this kind of ‘intermittent’ exercise improved both aerobic and anaerobic fitness, and in a shorter time than moderate intensity forms of exercise (such as brisk walking or swimming).

One of the strengths of Tabata exercise is it can be adapted to suit the needs of individuals. For example, although Tabata in its original form involves high impact exercise (such as star and squat jumps) these can be replaced by a chair exercise such as repeat standing and sitting. Or stepping up and down from a low, stable step (with hand support if required). As well as contributing to aerobic and anaerobic fitness, these sorts of exercises can also help improve balance and build muscle mass – both of which help reduce the likelihood of falls and injury. Best of all, there are Tabata exercises to target muscles in all areas of the body including back and arms as well as legs.

Tabata can be enjoyed with a friend (who might be carrying out a totally different form of exercise to you), or in a class. It can be carried out as a form of water exercise, on a stationary bicycle, or on the spot. For those who enjoy music, there are YouTube videos and Spotify sessions that will count you in and out of your exercise routine – but always choose music which suits your level of fitness and confidence. The important thing is you take Tabata at your own pace, with professional advice, and slowly build up your strength and fitness so you don’t incur injury.

Tips for seniors starting Tabata

•      Always consult your GP to see if Tabata is right for you.

•      Head to a gym that can provide professional advice on Tabata for seniors.

•      Join a class to learn the ins and outs of Tabata for seniors before you get the all-clear from a professional to begin Tabata exercise at home.

•      Choose low-impact movements, and exercise with support so you reduce your chance of injury.

•      Remember to hydrate (Tabata can raise a sweat in a short time).

•      Once you are proficient in carrying out Tabata exercise, you may like to look for ‘Tabata-for-Seniors’ YouTube videos to suit your level of confidence and fitness.

HIT training can, at first, sound daunting and feel as though it is something suited only to younger, fitter people. But by modifying it to suit your needs, and seeking professional advice, seniors can also reap the health and convenience benefits Tabata has to offer.

Have you had an exercising ‘win’ lately?

We know that staying active looks different for everyone — and sometimes the best motivation comes from hearing what’s worked for others. Whether you’ve given Tabata a go, found another exercise routine that fits your lifestyle, or are just thinking about getting started, we’d love to hear from you.

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