Training on the Tabata system is an interval high-intensity training, the purpose of which is to perform the maximum number of movements in a minimum amount of time. If you want to lose weight efficiently and quickly, then such regular classes will be a great way to achieve your goal. We offer you a complete guide to these workouts with a description of their benefits and features, and a ready-made selection of exercises.
A bit of history
Izumi Tabata, a Japanese doctor of sciences and physiologist, conducted research in 1996, looking for an effective way to increase the endurance of athletes. He selected 2 groups of trainees, after which he conducted a 6-week experiment. At the same time, the medium-intensity group was engaged for an hour 5 days a week, the high-intensity group - 4 minutes 4 days a week.
After 6 weeks, scientists compared the results. Tabat's system simply hit them. So, the first group improved its aerobic indices (cardiovascular system), while anaerobic indices (muscles) remained completely unchanged. The second group showed more serious improvements in both indicators. The experiment clearly demonstrated that intensive interval training using this method has a huge impact on the anaerobic and aerobic systems of the human body.
The Tabata protocol was tested in a strict scientific environment, which became one of the most serious evidence of the effectiveness of this training.
It is worth noting that Izumi Tabata is a co-author and author of more than one hundred scientific articles in popular sports publications in the world. Today, his name is a household name due to the invention of this training method, which is very popular all over the planet.
What is the essence of training?
This fat burning workout has the following structure: 20 seconds maximum load, then 10 seconds rest, this cycle is repeated 8 times. This is only 1 round of Tabat, which lasts only 4 minutes, though it will be just crazy 4 minutes. At this time, you will give all your best to 100% if you want to get the result from a short training. The load must be explosive and sharp. In fact, this is a special case of interval high-intensity training.
So, let's repeat the structure of the Tabat round for 4 minutes:
- intensive load of 20 seconds;
- rest 10 seconds;
- repeat 8 cycles.
Moreover, there can be many such rounds, depending on the duration of the entire training. Between rounds it is supposed to take a rest, which is 1-2 minutes. If you engage in the limit, then, basically, 3-4 rounds are enough for maximum load. In this case, the duration of the entire training will be about 15-20 minutes.
The difference between Tabata and cardio training
It must be understood that during cardio training, oxygen will be a sufficient and only source of energy. This type of load is called aerobic. With the Tabata system, oxygen is not enough, after which the body switches to anaerobic oxygen-free mode. In the anaerobic zone, you won’t be able to train for a long time.
But it is short anaerobic fat burning exercises that are very effective during and after training. They are also suitable for the development of endurance, growth and muscle strengthening. This is a real test of strength and stress, but as a result, it is they who make you stronger and more enduring.
Who needs training?
This fat burning training is suitable for all people who have training experience (at least the average level of training), and also has no contraindications. It is especially useful to regularly perform such exercises for those who want to:
- get rid of the plateau and shift the weight;
- get fit and lose weight fast;
- from training to get new sensations;
- in training to avoid stagnation, as well as accelerate muscle growth;
- improve physical fitness and develop your stamina.
If you are just starting to train, then do not rush to Tabata right away. Go to them only after a couple of months of regular strength training and cardio training.
Who doesn’t fit Tabata training?
We repeat that training on the Tabata system is not suitable for everyone. If you still plan to start them, make sure that you have no contraindications.
Tabata is not suitable for people:
- with heart disease;
- physically unprepared, without training experience;
- adhering to a mono-diet or low-carb diet;
- having problems with joints and musculoskeletal system;
- having low stamina.
Tabata Exercises
For Tabata training, plyometric exercises are mainly used, as well as strength exercises with low weight and body weight. For example, bear, jumping, squats, push-ups, jumping, lunges, kicks and arms, sharp accelerations, sprints, etc. In principle, you can use all the exercises for training, the main condition is that you need to perform them at a fast pace at maximum.
Let's take a look at sample Tabata roundabouts for beginners:
- 2 exercises alternate with each other;
- all 4 minutes you need to repeat one exercise in eight approaches (the most common option);
- 4 approaches to do one exercise, then 4 approaches to do the second exercise;
- 2 exercises alternate in pairs;
- 4 exercises alternate in pairs;
- 4 exercises alternate with each other;
- 8 approaches need to do different exercises.
If you do not like to repeat the same exercises, you can take a workout in which several exercises alternate. And vice versa - if you do not like to change exercises all the time during a lesson, then give preference to the option with one or 2 exercises.
Training duration
In the Tabata system, one round lasts 4 minutes, then a minute of rest follows and the round begins again. Moreover, how much you can withstand rounds - depends only on your stamina. Usually 3-5 rounds are enough for a full workout, which takes 15-25 minutes.
Moreover, if you are a fan of lengthy programs, then you can do these exercises for 50 minutes. In this case, construct the lesson so that 1 very intense round alternates more calm. For example, for 4 minutes you can do explosive burpies, then 4 minutes for power push-ups or a quiet bar. In the process of such exercises, you can restore breathing in order to give all the best in the next round.
Regularity of classes
Here you need to understand that if you want to lose weight, then work out on the Tabata system 4-5 times a week. You should not engage in intense training every day, as this significantly depletes the nervous system and easily leads to overtraining.
In case you support the existing form or just want to add Tabata to your strength training, you can do it twice a week. You can do HIIT programs instead of traditional cardio. Exercises from the Tabata system are best done immediately after a workout if you do them in 1 day. By the way, according to the Tabat protocol, it is useful to perform intensive loads if you have stagnation in muscle growth during strength training. With these exercises, you will increase it, while such programs are also very suitable for improving strength indicators.
Exercise variations
Try to change the set of exercises, one program, without repeating more than 3 times in a row. You need to understand that your body quickly gets used to the loads, therefore, the effectiveness of the same workouts is gradually reduced. At the same time, change the order of exercises. For example:
- 1st week: horizontal run, burpee, jumping 180 ° C, squats;
- 2nd week: running with knees up, sumo-squats jumping in lunges, push-ups;
- 3rd week: squats, horizontal run, burpee, running with a lash;
- 4th week: jumping 180 ° C, running with the rise of the knees, spider bar, jumping in lunges.
At the same time, you can return to the old schemes, but try to change their order, as well as add new exercises. Below we will consider some ready-made plans.
What you need to know
You need to understand that if the training is performed as 20 seconds of work for 10 seconds of rest, this does not mean at all that this is actually Tabata. For her, you need to perform exercises at the maximum of their capabilities in order for the training to be anaerobic. The goal is the maximum number of repetitions in a small amount of time.
The load should be very intense and explosive, therefore, training can not be long. Basically enough on average 20 minutes, but only if you train with full dedication. You can do it at intervals at an average pace according to the Tabat timer, but for perfect results, the session should be very intense, quick and short. If you prefer long workouts, you should alternate between low and high intensities.
Exercises
Below we offer you a training plan for beginners with an emphasis on the lower and upper body area, stomach. We will consider 4 exercises for the 1st workout: 1 exercise for each round. Accordingly, the lesson itself will last about 20 minutes without a hitch or a warm-up.
You can reduce or increase the duration of your workout, and replace the exercises with those that are more suitable for you. You can also change the execution scheme, in other words, do not repeat a single exercise for 4 minutes, but alternate 2 or 4 exercises in a round. At the same time, it does not matter at all how exactly you build the training, the main thing here is that you perform each approach at your maximum.
Tabata training
Option 1:
- spider bar;
- running with knees up;
- burpee;
- jump into the squat.
Option 2:
- push ups;
- plyometric jump;
- in the bar leg lift;
- 180 ° jumps.
Dumbbell training:
- dumbbell squats
- burp with traction;
- traction in the bar;
- bench press for chest muscles.
Tabata with emphasis on the buttocks and hips:
- jumping in lunges;
- jumping sumo squats;
- lateral plyometric lunge;
- bounce squats
Work on the press on the Tabata system:
- hand touch foot;
- horizontal run;
- jump in the bar to the stomach;
- crab.
Training with arms, chest and shoulders:
- strap with a touch to the shoulders;
- burpi with further dilution of the legs;
- push-ups left-right;
- push ups for triceps.
Slimming Effectiveness
These are very intense workouts that sharply increase the pulse, and also maintain it at a consistently high level throughout the session. Therefore, even in such a short session you can burn a large number of calories. So, the Tabata system for losing weight fits perfectly. Basically, more experienced calorie burners burn less than just beginners. In 10 minutes of training, you can burn an average of 150 calories.
But the main advantage of Tabata training is not a large calorie expenditure, but a “burn out”. In other words, your body will actively burn fat for another 48 hours, and this is also an excellent indicator of the Tabata system for weight loss. For example, simple cardio training does not give such an effect, therefore, to engage in this method for the result is much more productive.
Tabata is anaerobic stress, therefore, they do not have a negative effect on muscle tissue, unlike cardio training. At the same time, they increase stamina and train the heart muscle. In addition, such high-intensity interval exercises increase the sensitivity of the tissue to insulin, which simplifies the process of fat burning.
Tabata reviews
Of course, unequivocal reviews about the system cannot be found. Someone with confidence declares that it is impossible to engage in this system in principle, since it affects the work of the heart too negatively and brings only harm instead of benefit. Others with the same confidence say that this is almost the only way to quickly and painlessly bring the body back to normal. Still others would like to engage, but there are not enough forces.
Find a middle ground and be healthy.