The world of fitness is wide and diverse. Here, every athlete can find what he likes. Want to keep your body toned and improve its flexibility? Do aerobics. Do you dream of gaining muscle mass? Exercise with iron. Want to learn how to perform beautiful and spectacular elements on the horizontal bar and bars? Get involved in Street Workout. Want to lose weight, improve heart function and increase stamina? Go for a walk.
As you can see, the list goes on for a very long time. There are many ways to train your body - and each of them is interesting and unique in its own way. But what about those people who really want to do fitness, but don’t have enough time or money to do this? Do they really have to forget about training and playing sports? No, no, no, and no again! If you are one of these people, we suggest that you familiarize yourself with the tabat method, which our article is devoted to. Perhaps this is exactly what suits you!
History of creation
The tabat method has appeared relatively recently. He was named after Izumi Tabat, a doctor at the Tokyo Institute of Fitness and Sports, who is the creator of this training system. Today, the Izumi Tabata training method is actively used to get rid of excess body fat, although initially the scientist's studies were aimed at studying aerobic and anaerobic metabolism.
The essence of the tabata protocol
Tabata algorithm is based on the principle of high-intensity interval training sessions. The essence of the original experiment conducted by Izumi Tabat was reduced to a high-intensity training on a bicycle ergometer. This experiment was not attended by beginners, but by experienced athletes with a high level of physical fitness. The basis was taken cyclical, which is characteristic of interval training. However, in the working phase, which in the classical tabata scheme is 20 seconds, the subject should give all the best. At the end of this time, he rested for 10 seconds, and then everything was repeated again for 8 laps. In total, such a training took 4 minutes.
To work at maximum, the body had to use all its energy reserves, including glycogen and ATP, during the implementation of the approach. As the research results showed, after six weeks, the key indicators of the subjects improved significantly.
Advantages of the Tabata Protocol
The Japanese method of losing weight boasts the following advantages:
- All exercises are performed with their own weight, which means that you do not need to buy additional equipment to carry out the training.
- Tabata training is available to absolutely everyone, they can be carried out without problems at home.
- The training session takes a small amount of time, which allows you to maintain the body in good shape, without spending hours on it in the gym.
- Classes on this method give a quick and high-quality result (provided that you eat properly).
- Practically everything can be practiced in tabata style - the exception is people with heart problems or those who have too much subcutaneous fat (this topic is described in more detail in the next section).
Contraindications
You should not practice the Tabat method for weight loss if you have:
- thrombosis;
- hypertension;
- atherosclerosis;
- heart disease;
- Heart arythmy;
- myocardial infarction;
- coronary artery disease;
- high blood pressure.
As well as heart failure.
How often should you practice in a tabata style?
For people who have not previously practiced the Tabata method, 2-3 workouts per week will be enough to get a visible result after 6 weeks. If you have a fairly high level of physical fitness, then you can do 4-5 times a week, doing 2-3 laps in one training session (in total, it should turn out 8-12 minutes).
Tabata Method: Exercise
Let's look at the most popular movements in the Tabata system. Choose one of the following Tabata exercises, set a timer for 4 minutes (20 seconds for work, 10 seconds for rest), and then start your high-intensity workout.
- Running with your knees high in place. When performing this movement, the body, head and shoulders should be fixed and in a relaxed state. Engage in the work of the abdominal muscles. Land gently on the surface.
- Pushups. Take emphasis lying. Put your hands shoulder width or slightly wider, keep your back straight. The body should form a straight line. Do not forget that the legs should not bend or touch the floor, and the butt should not sag or bulge up. Being in the initial position, take a breath down. While exhaling, lift the body up to its original position.
- Jumping with arms raised above the head. Take the starting position: put your feet together, lower your hands on the sides. While jumping, spread your legs slightly wider than shoulder width, while at the same time raise your arms through the sides above your head. Making the second jump, return to the starting position. It was one repetition.
- Squats Place your feet shoulder width or slightly wider. Sit on a breath, bending your knees. The knees should not protrude beyond the joints, the hips must be held parallel to the floor, and the back should be level all the time. As you exhale, return to starting position.
- Bike. Since this exercise is done on the floor, it is advisable to use a special mat for sports to complete it. Lie on the floor, keep your hands behind your head. Alternately pull the knees to the chest, while at the same time performing a turn of the body to touch the knee with the opposite elbow. Do not forget to ensure that the upper body and legs are on weight, that is, they must constantly be in tension.
- Burpy. The exercise is designed for more experienced athletes. Stand straight, keep your feet shoulder width apart. Take a deep squat and then place your palms on the floor. While in this position, jump back with your feet in such a way that your body assumes a lying position, as with classical push-ups. Perform the jump again, but already returning to the squat position. After that, jump up as high as possible. This is one repetition.
- Russian twisting. Sit on the floor, keep your back straight, legs should be in front. Tear your feet off the floor and bend your legs slightly at the knee joint. During the movement, try not to slouch. Stretch your arms in front of you, make turns to the right and left. If you feel that this exercise is too easy for you, we recommend that you use additional weights (for example, a small dumbbell or a bottle of water).
- Climber. Accept the emphasis lying, as when performing classic push-ups from the floor. As in the case of push-ups, the legs and back should be flat and make up one straight line. The center of gravity must be shifted to the hands. With an explosive movement, pull your left leg as close to your arms as possible. After that, straighten the left leg, and then sharply pull the right leg to the chest. Change your legs as quickly as possible, but try not to break the correct technique. Keep an eye on your posture all the time - your back should not be bent.
If one exercise is not enough for you, you can make up a complex of several movements. For instance:
- Squats
- Climber.
- Strap.
- Jumping with arms raised above the head.
From the fifth round, all exercises must be repeated first. That is, you need to do squats again, and then finish everything by jumping with arms raised above your head.
Important!
We already talked about this earlier, but we will say it again: consult your doctor before starting training. This is especially true for people who are overweight and have heart problems. It is important to understand that the development of Dr. Izumi is intended for people who already have some experience in sports. Beginners who have never been involved in sports have a low level of endurance, and therefore, for beginners, the Tabata method can be extremely dangerous. Consult with a specialist, and only then, when he gives you permission for such training, start playing sports.
Proper nutrition
There are many ways to lose weight: gymnastics, Tabata method, Nordic walking, iron training, etc. But, unfortunately, many novice athletes are not aware that without a well-designed diet, all these methods are absolutely useless. No matter how you would like, but you can’t get rid of extra pounds if you eat buns, fast food and sweets. That is why it is important that your diet is balanced and contains a large amount of healthy food. Remember: when losing weight, training and proper nutrition should go hand in hand!
The importance of warming up
Warm up before each workout. Unfortunately, many beginners often neglect the workout, arguing that it takes away the strength and energy that can be spent on the lesson itself. Often this attitude leads to undesirable injuries, due to which these very newcomers have to forget about their training for several weeks. So that this does not happen to you, do not forget to warm up! Warming up gives your body a boost of energy, and also prepares your muscles, joints and tendons for subsequent loads.
The right technique
Perform all exercises with high quality. If the Tabata method exercises are improperly performed, the training efficiency is significantly reduced and its injury hazard is significantly increased. If you are a beginner, then at the beginning of your training path, try to do all repetitions in a quality manner, and only then, when the technique of movements has been perfectly mastered by you, you can start working at speed.
Video lessons
To consolidate the knowledge gained and understand how the Tabata-style training looks from the side, we recommend that you familiarize yourself with the videos attached below.
An example of Tabata training for girls is presented in this video.
An example of a Tabata workout for men.
Well, we can put an end to this. Your attention was provided with a full description of the training tabata. We hope that the information provided in the article helped you find answers to questions that interest you. Remember the main rules of this training system, stick to our recommendations. And then you will definitely achieve good results!