In pursuit of perfect physical form, the modern inhabitant of urban neighborhoods is looking for the most convenient way to revitalize his sluggish muscles from prolonged inactivity, breathe new strength into the lungs clogged with urban smog, and saturate the blood with oxygen.
New in the well-known old: Tabata recommends
How tired of fighting overweight jogging and tough food restrictions! Hundreds of thousands of exhausted by barren privations can cry out in despair. But now a new proposal was voiced - Tabata, reviews about it filled physical education portals. However, the new actually turned out to be a variation of the long-known training technique that professionals use to quickly restore shape - interval.
The essence of interval training is to do one exercise at a fast pace, and almost immediately, after taking just a few breaths, exhale, go to the next. One interval - one movement at a good pace and a short rest. Then the following, and so on until the end of the workout. The whole lesson consists of a combination of exercises for different muscles of the body.
A similar workout is Tabata. Reviews eloquently demonstrate its growing popularity. Invented in the 90s by the Japanese trainer and doctor Izumi Tabata, this system quickly gained the recognition of professionals and found fans among amateurs.
How to burn fat reserves and maintain muscle
It turns out that in 4 minutes - and this is how much time the entire Tabata system training takes - you can start such a metabolic rate that requires at least 45 minutes of regular intensive aerobics. Fats in an intensive aerobic mode burn like wood in a stove, and such a “fire” is maintained in the body for many hours and even days after class. At the same time, muscle mass is strengthened and grows due to power, anaerobic load, namely, muscles are the main consumer of calories. That’s why Tabata’s fat depots are burned so efficiently: reviews of those who lose weight tell about victory after many years of fruitless efforts.
If the diet is bored: Tabata will help to cope with weight
The struggle for beauty and health requires not only will, but also time. It is not enough for the townspeople rushing about in the hustle of the streets. Meanwhile, extra pounds are growing, and the diet not only does not help, but also harms: it leads to stress and further obesity. It is not surprising that overweight fighters liked the Tabata system for weight loss: reviews of numerous fans and fans, those who anxiously follow the arrow of the scales or jealously measure their waist and hips, are encouraging beginners.
Practitioners claim and prove with their own example that you can lose weight quickly and irrevocably, if you strictly follow the simple rules of exercise. Another attracts followers of the recommendations of the Japanese doctor: it is very short-lived, this Tabata system. The feedback from those who especially value time is a confirmation of this. Even a very busy person can find 4 minutes in his schedule, whether it be a young mother loaded with troubles or an office clerk who is lost at work.
What is Tabata Protocol?
Interval training, which lasts only 4 minutes, is it not a dream of a layman busy with endless chores: just a few minutes a day is enough to always be in shape. Those who do not believe that it is possible to achieve results for such an unusually short time cost should carefully read the opinions of practitioners - followers of the Tabat system: feedback and results are quite eloquent. They tell and show how people begin to practice according to the Japanese method and what their achievements are. If at first such statements raise doubts, then later, with close acquaintance with the methodology, they completely disappear.
A team of specialists led by a Japanese professor made careful calculations and developed detailed recommendations for students. The main thing is to follow them strictly, but without frills. Interval training of the Tabata protocol is an alternation of movements of maximum intensity with a very short respite. The Japanese doctor and trainer insists on strict adherence to the phases of work and relaxation by the stopwatch: not a second more or less!
Approximate training mode
Classes about the Tabat protocol take only 4 minutes every other day, 3-4 times a week: is it a lot or a little - everyone feels individually. It feels, because the movements are made at maximum voltage. To a beginner, after just a minute of training, it seems that the forces are all exhausted and impossible to continue. At the end of the series, burning, sometimes unbearable, is felt in the muscles. But do not be afraid of this, since high intensity is required when performing exercises and is designed to use all the reserves of the body.
4 minutes are divided into 8 intervals of 30 seconds, during which one exercise is done - this is what the Tabata system requires. Feedback from practitioners strongly recommend that you strictly adhere to the time interval: 20 seconds action, 10 - rest. No more and no less! During these 20 seconds, you need to perform the maximum number of movements at the maximum possible repetition rate, and in the next 10 you need to take a breath and rebuild for the next movement.
What exercises are included in the Tabata complex
In fact, the Japanese doctor does not offer anything fundamentally new. Exercises in the complex of 4-minute interval training include any that are familiar from other aerobic and anaerobic training systems. If a person has been friends with physical education for a long time, then he only needs to change the methodology of classes, and you can choose the exercises at your discretion. Another thing is a newbie. It is better for a person who is just starting physical exercises to begin with the simplest movements. The Tabat complexes offer examples of this, reviews of which are left by beginners, including those who want to lose weight quickly and permanently.
Practitioners recommend possible exercises for the individual Tabata complex:
- Squats: with a jump, a leg kick, a knee lift, a back leg lap, a plie with a simultaneous dumbbell lift;
- twisting the body from the position of support on the hands and toes of the legs, from the supine position;
- running in place, jumping;
- push-ups - full or from the knees;
- exercise bike;
- swinging the press and other all kinds of movements from traditional gymnastics.
The main thing is to do them very quickly and to the limit.
How many exercises does the Tabata complex include
Within 4 minutes, a set of 8 exercises is performed. What should these exercises be? There are various options for building the complex. You can take only one movement and repeat it all 8 intervals. This mode is suitable for beginners, those who have not yet reached their physical form to maintain high intensity.
Where to start the fight with extra pounds in the Tabata system? Weight loss exercises (reviews confirm this) are suitable for those who have not been involved in for a long time. It is difficult for people with sedentary, and even more overweight, to adapt to different movements. They conduct one training session for one muscle group, and work out the next one for the next. So gradually all muscles are switched on, day after day.
The difference between the method and other types of training
For those who have adopted the Tabat method, reviews suggest that you do not need to be engaged every day, preferably in a day or two. It all depends on the well-being and preparation of the person. But the exercises can vary.
More trained, but still not strong enough users can do two types of exercises, each in its own 20 seconds, repeating them in the following intervals. So, four times in two, in 4 minutes two muscle groups are already worked out.
The most advanced can put together a set of 8 different exercises. This is a much more complex and difficult type of exercise to perform: in 4 minutes you have to use all the large muscles.
Strengthen the load by introducing movements with weights, for example, dumbbells, elastic tape. Such classes are only suitable for well-trained athletes. In general, in one short-term training, the body experiences intense aerobic and anaerobic loads at the same time, which requires titanic efforts and a high level of endurance.
Possible exercises for an individual complex
For those who are just starting to master the Tabat methodology, reviews and results, photo and video materials will become methodological help. It is worthwhile to carefully familiarize yourself with the practical tips of experienced trainers or amateurs with experience, watch videos of classes in order to master a simple system.
For example, in the first week of the exercise, you can distribute this:
- the first 20 seconds - running in place with arms raised, 10 seconds rest, the next 20 - half-squats and pushing the legs forward when straightening. Relaxation. Repeat the sequence 4 more times.
- After a day, do the other two exercises in the same mode: crouch, touch the floor with your hands, straighten up with a jump, raise your hands up; lean on your hands and toes, legs parallel to the floor, alternately tear off your legs from the floor, bending at the knee, reach for the shoulder.
- Third day of the week: squats with knee lift, back push-ups: squat, resting his hands on the back support.
If you follow the Tabat methodological requirements, the reviews and results will be the most encouraging: the fat will begin to melt, and the figure will take on new forms.
Who can do Tabata
Those who first heard about the method are interested in whether it is possible to engage in the system without preparation if all sorts of skills are already lost. You can, of course, find allegations that any person, even untrained, can immediately start training, but well-versed Tabat method reviews give cautious forecasts and suggest not to drive horses.
In fact, contraindications exist. After all, people are all very different both in age, and in health, and in character and temperament. What suits one is contraindicated in others. Those who practice Tabata for weight loss, reviews are very different. There are opinions that it is necessary to start gradually, and not chase immediately for the results, otherwise you can overdo it and get injured or, even worse, a heart attack.
First rule - do no harm
Do not forget that the Tabata protocol is designed for healthy people with a certain physical fitness. Sick people are expressly prohibited from practicing without medical permission and control. Hypertension, osteoporosis, heart problems - these and some other diseases require other types of physical activity, Tabata is not for them.
For 20 seconds of each movement, a person should give all the best, at the limit of possibilities, which means that the heart per unit of time works with a very large load, like a sprinter. If the body is not ready for a sharp increase in strength, it may not withstand. Instructors who show Tabata exercises, user reviews are examined very carefully to answer all doubts and clarify the benefits and possible harm of high-intensity classes.
How to prepare for intensive Tabata training
You should not be tempted by the quick effect of training, which does not take much time. If a person is detrained, but in principle healthy, he is nevertheless recommended to go through the preparatory period, to train the body to move, and the heart to work with increased load, and also to strengthen muscles. Any exercises of low and medium intensity are suitable for this: morning exercises, walking with a gradual increase in pace, squats, push-ups in strength. And only after a month or three you can begin to engage in the Tabata system.