Training Tabata - what is it in fitness?

"Interval training" is widely practiced around the world. Another name is Tabata's method. What it is? What is its feature? The trainer of the Japanese skating team Izumi Tabata wanted to achieve a complex effect. Watching the wards, he made a revolutionary discovery: I understood, at what training the greatest effect is achieved.

As a result of such activities, fat is not only burned, but blood circulation improves, muscles strengthen, and the athlete's endurance increases. This discovery pleased everyone who needs a visible effect. What is the essence of this wonderful training?

A bit of history

Method Tabata - what is it in fitness? The basis of the method was published in 1996 in the journal Medicine and Science in Sports & Exercise. Dr. Tabata and a group of scientists from the Institute of Fitness and Sports in Tokyo gave evidence of the benefits of interval training. Training his athletes using this method, Tabata noted that their aerobic capacity increased by 28%. At the same time, the ability to consume oxygen increased by 14%.

Good results were noted in trained athletes, and not in newcomers. Observations and studies concluded that the four-minute training of Tabata improves aerobic and anaerobic power more than endurance training for one hour. With regard to fat burning, observations showed that athletes training in tobacco-intervals lost 9 times more fat than the group on prolonged cardio.

In fact, a lot of experiments have shown that the aerobic load itself does not burn too much fat. The way out is interval training, as in Tabata. What is it in fitness? Interval training is the alternation of aerobic and power loads. A little rest - and re-start the exercises. Another name for interval training is circular. The result is a minimum of 1 kg of weight per week.

The essence of the Tabata 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 as an energy source the body uses both glycolysis and fat oxidation. At the maximum power in aerobic mode, the muscles can work for exactly 20 seconds, and 10 seconds are enough for them to recover.

How the training of Tabata is built

Tabata system: 20 seconds of work and 10 seconds of rest is one set, repeating 8 times, that is 4 minutes. Between sets is a one-minute break:

1. 20 seconds to perform the exercise with the intensity that you are capable of.
2. 10 seconds - rest. Restore fully breathing and continue exercising. There should be 8 such approaches (20 seconds of work + 10 seconds of rest). But at the initial stage, enough 4-5 approaches.
3. Rest - 1 minute. This is the completion of one cycle lasting 4 minutes.

Do not hold your breath while doing the exercises. Breathe intensively to get more oxygen to the muscles, this is the essence of the Tabata system. What is it in fitness? The more oxygen is supplied, the more fatty tissues are oxidized and, accordingly, more energy is released.

Training begins with a warm-up - 10 minutes, at the end of the lessons a hitch is required - 3-5 minutes. Obligatory stretching and simple walking. The first few exercises to perform no more than 3 exercises. The main thing is to stand for 4 minutes. Over time, add 4-minute cycles. The training time can be brought to 30 minutes. The most effective training 3 times a week.

Features of the method

• Slight training time.
• No special equipment required. Exercises are performed with their own weight.
• The Tabata protocol is suitable for training "lagging" muscles, that is, if any muscles respond poorly to training, this method will work.
• Any exercises that involve at least 50% of the muscles during training, develop their energy abilities well. In addition, it is a good load on the respiratory and cardiovascular systems.
• A high-intensity load at intervals causes the body to expend energy as much as possible.

Contraindications

Training due to the method of Tabat in view of the high intensity has limitations. The method is contraindicated for those who:

• Heart and vascular disease;
• Problems with the musculoskeletal system;
• Poor physical development.

Before you start training on the method of Tabata, make sure that you do not have excess weight and health problems. The system is effective, but very load-bearing. Consult your doctor.

Exercises for training

What exercises are suitable? It can be squats and push-ups, a bicycle and an exercise bike, pull-ups and jumps up, skiing, bers and skipping rope. Exercises can be any, you must adhere to several rules:

• They must involve at least 50% of the muscles;
• Should be simple, since the load is very high;
• The complexity of the exercises should be such that in 20 seconds, no more than 8-10 repetitions are performed. If the athlete does not get tired or there is no burning sensation in the muscles - the exercise is not chosen correctly.

For exercise Tabata do not fit exercises with a lot of weight - deadlift, push, jerk. Ideal with CrossFit. Tabata corresponds to the principles of this system. Ideally, during the exercises, from 1 to 4 exercises. The most difficult training Tabata consists of one exercise.

Advantages of the Tabata method

What is it in fitness, the advantages of such a system are what? What difference does it make how to train? Of course, the basic principles of fitness are a combination of cardio loads and strength exercises, and rational nutrition for getting rid of excess fat. In addition, fitness improves endurance and strength, improves metabolic processes and overall well-being.

This is the prevention of heart disease and blood vessels. Fitness classes improve the work of all organs. These are indisputable facts. The advantages of fitness are that there is an opportunity to study at home, practically without additional equipment. But the Tabata method introduces here additional and very tangible advantages:

• Accelerated fat burning;
• Minimum time for training (making 1 round of Tabata in 4 minutes is much easier than setting yourself up for an hour's training or jogging);
• The method speeds up metabolism, which activates all metabolic processes of the body. The effect lasts after training 48 hours.

We practiced 4 minutes and are engaged in ordinary affairs, and the process of losing weight continues to "work." And, of course, in just 4 minutes of training you become hardier, faster, better coordination of movements, strengthens the respiratory system and heart.

In training, remember that the optimal heart rate is from 144 to 180 beats per minute. For beginners and elderly people it is desirable to adhere to 120 bpm and not exceed this threshold. The Tabata method is a find for those who need a visible result.