Some people have said that aerobic exercise is not good for fitness because the body only starts burning fat after twelve minutes of aerobic exercise. In contrast, anaerobic exercise produces lactic acid, which is more beneficial for fitness.

In fact, these statements are all one-sided and contain many misconceptions. In two minutes of exhaustive exercise, the anaerobic energy supply mechanism must operate at full capacity to achieve the maximum oxygen deficit (muscle lactate concentration reaches its maximum, and phosphocreatine is exhausted); conversely, in thirty seconds of exhaustive exercise, more than 30% of the energy still comes from the aerobic energy supply mechanism (even in exercise that exhausts you in just ten seconds, 10% of the energy still comes from the aerobic energy supply mechanism).

Therefore, there is no such thing as purely aerobic or anaerobic exercise . All exercise and physical activity are powered by both aerobic and anaerobic exercise, so exercise should not be limited to aerobic or anaerobic exercise; both should be performed simultaneously.

The TABATA training method combines aerobic and anaerobic exercise, allowing you to train both aerobic and anaerobic functions simultaneously and significantly improve your aerobic and anaerobic skills in a short period of time.

Like aerobic exercise, Tabata training increases VO2 max by 12-13% after six weeks of training. In contrast, anaerobic exercise fails to increase VO2 max, while Tabata increases it by 35%. Furthermore, with Tabata training, just four minutes a day is "remembered" by the body for 24 hours.

Previously, people believed that low-to-moderate intensity aerobic exercise was beneficial to health because low-to-moderate intensity, long-duration aerobic exercise could increase the concentration of GLUT4 protein (a transport protein located in muscle tissue that helps transport glucose from outside muscle cells to inside muscle cells). This type of exercise was more suitable for people with weak constitutions.

However, research has found that the TABATA training method, a short-duration, high-intensity interval training, can also increase GLUT4 protein, and it takes less time than long aerobic exercises.

Below are three exercises suitable for full-body workouts, which we hope will help you achieve better and healthier fitness.

1. Squats and front kicks

This exercise is very helpful for the lower body and torso. Incorporating a squat during the front kick and leg retraction significantly increases the intensity. For even greater intensity, you can jump while performing the front kick. Simultaneously, try to lift your kicking leg as high as possible, but be careful not to fall.

Exercise methods:

1. Squat down with your feet together and raise your hands to your chest.

2. Squat down and stand up, kicking your right leg forward while keeping your body straight.

3. Squat down again with your legs together.

4. Next, switch to kicking the other leg. Repeat steps 1 to 4 for 20 seconds.

II. Mountain Climbing Style

This exercise is suitable for beginners. It's important to keep your body straight, avoiding hunching or twisting. Also, maintain a steady rhythm when switching legs to achieve the required load for the Tabata training method; try to maintain the rhythm and increase the speed as much as possible.

Exercise methods:

1. Place your hands on the ground and assume a push-up position.

2. Bring one leg forward, keeping the knee below the arm's length, while extending the other leg straight.

3. Kick your foot slightly to make your body slightly suspended in the air, then switch feet in mid-air.

4. Maintain rhythm when switching feet! Continue for 20 seconds.

3. Kick upwards

Kicking your legs upwards engages large muscle groups, effectively increasing your heart rate. While Tabata exercises typically place a higher strain on the lower body, this exercise actually puts more strain on the upper body. If your upper body muscles don't have sufficient strength, it will be difficult to complete this movement. Additionally, people with weak abdominal muscles or limited shoulder joint mobility may find this exercise challenging, so please don't force it.

Exercise methods:

1. Place your hands on the floor, slightly wider than your shoulders, lift your hips off the ground, and straighten and raise your right leg.

2. Kick forcefully with your left foot, keeping your hips off the ground, and switch your feet to the left and right in the air.

3. Land on your right foot and straighten your left leg, then switch legs and repeat steps 2 and 3.

4. Switch feet at the right rhythm and repeat for 20 seconds.