Interval training is widely practiced throughout the world. Its other name is the Tabat method. What it is? What is its feature? The coach of the Japanese speed skating team Izumi Tabata wanted to achieve a comprehensive effect. Watching the wards, he made a revolutionary discovery: he realized at what training the greatest effect is achieved.
As a result of such exercises, not only fat is burned, but blood circulation improves, muscles strengthen, and the endurance of the athlete increases. This discovery has pleased everyone who needs a visible effect. What is the essence of this wonderful workout?
A bit of history
Tabata method - what is it in fitness? The basics of the method were published in 1996 in the journal Medicine and Science in Sports & Exercise. Dr. Tabata and a team of scientists from the Tokyo Institute of Fitness and Sports provided evidence of the benefits of interval training. Coaching his athletes by this method, Tabata noted that their aerobic power increased by 28%. At the same time, the ability to consume oxygen increased by 14%.
Good results were observed among trained athletes, and not among beginners. During observations and studies, it was concluded that a four-minute Tabata workout increases aerobic and anaerobic power more than an endurance workout for one hour. Regarding fat burning, observations showed that athletes training in tabata intervals lost 9 times more fat than a group on long-term cardio workouts.
In fact, many experiments have shown that the aerobic load itself does not burn too much fat. There is a way out - this is interval training, as in Tabata. What is fitness in it? Interval training is an alternation of aerobic and power loads. Take a break - and start the exercises again. Another name for interval training is circular. Result - at least 1 kg of weight per week is lost.
The essence of the Tabat method
Studies have shown that Tabata Protocol 20-10 loads the body's energy supply system like no other. This means that the training takes place at this pace: 20 seconds work, 10 seconds rest. During training, the body uses both glycolysis and fat oxidation as an energy source. At maximum power in aerobic mode, the muscles can work for exactly 20 seconds, and 10 seconds is enough for them to recover.
How is Tabata training built
Tabata system: 20 seconds of work and 10 seconds of rest - this is one set, repeating 8 times, that is, 4 minutes. Between the sets a one-minute break is made:
- 20 seconds to do the exercise with the intensity that you are capable of.
- 10 seconds - rest. Restore full breathing and continue exercise. There should be 8 such approaches (20 seconds of work + 10 seconds of rest). But at the initial stage, 4–5 approaches are enough.
- Rest - 1 minute. This is the completion of one cycle lasting 4 minutes.
Do not hold your breath when doing exercises. Breathe intensively, so that more oxygen enters the muscles, this is the essence of the Tabata system. What is fitness in it? The more oxygen enters, the more fatty tissue is oxidized and, accordingly, more energy is released.
Start the workout with a warm-up - 10 minutes, at the end of classes a hitch is required - 3-5 minutes. Stretching and easy walking are required. The first few workouts do no more than 3 exercises. The main thing is to withstand 4 minutes. Over time, add 4-minute cycles. Training time can be brought up to 30 minutes. The most effective training 3 times a week.
Method Features
- Slight training time.
- No special equipment required. Exercises are performed with your own weight.
- Tabata protocol is suitable for training “lagging” muscles, that is, if any muscles respond poorly to training, they will begin to work according to this method.
- Any exercises that involve at least 50% of the muscles during training, well develop their energy abilities. In addition, it is a good load on the respiratory and cardiovascular systems.
- High-intensity loading at intervals causes the body to spend energy as much as possible.
Contraindications
Tabata training has limitations due to its high intensity. The method is contraindicated for those who:
- heart and vascular diseases;
- problems with the musculoskeletal system;
- poor physical development.
Before you start training using the Tabat method, make sure that you do not have excess weight and health problems. The system is efficient, but very stressful. Consult your healthcare provider.
Training exercises
What exercises are suitable? It can be squats and push-ups, a bicycle and an exercise bike, pull-ups and jumping up, skiing, burpi and a jump rope. Exercises can be any, you must adhere to several rules:
- they must use at least 50% of the muscles;
- should be simple, since the load is very high;
- the complexity of the exercises should be such that no more than 8-10 repetitions are performed in 20 seconds. If the athlete does not get tired or there is no burning sensation in the muscles, the exercise was chosen incorrectly.
Exercises with a large weight are not suitable for Tabata training - deadlift, push, jerk. Ideal with CrossFit workouts. Tabata complies with the principles of this system. Ideally, 1 to 4 exercises are performed during classes. The most difficult Tabata workout consists of one exercise.
Advantages of the Tabata Method
What is it in fitness, what are the advantages of such a system? What is the difference how to train? Of course, the basic principles of fitness are a combination of cardio loads and strength exercises, and a balanced diet to get rid of excess fat. In addition, fitness increases endurance and strength, improves metabolic processes and overall well-being.
This is the prevention of heart and vascular diseases. Fitness classes improve the work of all organs. These are undeniable facts. The advantages of fitness is that it is possible to do at home, with virtually no additional equipment. But the Tabat method brings here additional and very tangible advantages:
- accelerated fat burning;
- minimum time for training (making 1 round of Tabat in 4 minutes is much easier than setting yourself up for an hour of training or jogging);
- the method accelerates metabolism, which activates all metabolic processes of the body. The effect lasts after training for 48 hours.
Worked out 4 minutes and do the usual things, and the process of losing weight continues to "work". And, of course, in just 4 minutes of training, you become more resilient, faster, coordination of movements improves , the respiratory system and heart strengthen.
In training, remember that the optimal heart rate is from 144 to 180 bpm. For beginners and the elderly, it is advisable to adhere to 120 bpm and not exceed this threshold. Tabat method is a find for those who need a visible result.