Tabata training has become one of the most popular methods in recent years for busy people who want to improve their physical condition. This method, based on HIIT (High-Intensity Interval Training), allows you to combine cardio and muscle-strengthening exercises in one workout.
In fact, Tabata is a circuit training-type exercise that consists of successive periods of maximum effort followed by short recovery periods, which makes it possible to improve aerobic and anaerobic capacity.
This training format also allows you to burn maximum calories in the minimum possible time. That's why I like to do a little Tabata to end the session.
What is the Tabata method?
The Tabata Method is a high-intensity interval training (HIIT) protocol developed by Izumi Tabata, a Japanese physiology researcher. This method consists of an intense 20-second effort followed by a 10-second rest, repeated 8 times for a total of 4 minutes.
The concept of this method is to increase the afterburning effect of training, in other words the amount of calories burned after training. Studies conducted by Dr. Tabata have shown that this method burns more calories and builds fitness more effectively than traditional cardio training.
This method is especially popular with athletes and people looking to improve their overall fitness.
However, it is important to note that this method requires a good level of physical fitness so that it can be practiced safely. Therefore, it is recommended to consult your doctor before trying it.
What are the benefits of the Tabata method?
The Tabata method is known for its benefits in terms of fat loss and improved fitness and physical performance. Its specific advantages include:
- Increase aerobic and anaerobic capacity.
- Improve muscle resistance.
- Increased fat loss.
- Improve cardiovascular capacity.
- Improve insulin sensitivity.
- Increase lung capacity.
- Improve bone density.
- Increased endorphin production.
What exercises are suitable for the Tabata method?
The Tabata method is suitable for almost any type of exercise, as long as it can be done at a high intensity for 20 seconds. However, some exercises are more popular than others because they are easier to do. Let us mention, for example:
Although this method can be performed at any age, it is important to realize that these exercises should be tailored to your fitness level and physical abilities to avoid injury. It is also recommended to diversify exercises to avoid monotony and provide the body with different stimuli.
What to remember
Although the benefits are real, they are still minimal. It is, of course, an illusion to believe that just 4 minutes of training is enough to quickly lose a lot of weight and get into the physical condition of a high-level athlete. However, this form of training can be an interesting and fun way to challenge yourself in addition to a classic weight training session, cardio session, or completing a CrossFit WOD.
If need be, here's a little Tabata timer! Good training!
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Tabata method for intense training in 4 minutes
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