The Tabata protocol training is based on an intensive load of 4 minutes involving all muscle groups. This method is not inferior in effectiveness to strength training in the gym and helps to quickly lose extra pounds at home.
Strictly observing the specified intervals (20 seconds for exercises and 10 seconds for subsequent rest), even a beginner will master the Tabata protocol . The reviews of experts indicate high efficiency, training is shown to both professional athletes and beginners in the field of fitness.
Japanese doctor Izumi Tabata, who developed the protocol, as a result of clinical trials proved that a 4-minute interval training brings tangible results after the second or third session.
Tabata Protocol Benefits
- Efficiency: extra kilograms leave after 2-3 lessons.
- Availability: no special simulators are required for training.
- Save time: workouts last only 4 minutes, 3 times a week.
- Anti-cellulite effect: during training, the body becomes toned, skin tone increases.
- Improving metabolism.
Contraindications for classes
Training under the Tabat protocol is simple, but there are limitations too. Since the load is intense, and the effect is achieved by accelerating all metabolic processes, including blood circulation, there are contraindications for classes. In the following diseases or conditions, training is not recommended:
- Heart failure.
- Atherosclerosis.
- Violation of the vestibular apparatus.
- High blood pressure.
- Diseases of the spine.
- Pregnancy.
None of the contraindications is final, after consultation and permission of the doctor, you can begin to implement the Tabat protocol. Feedback from experts in the field of physical education and fitness suggests that Tabata is intended only for professional athletes who are well physically prepared. However, beginners can also engage in this protocol, adjusting the load for health.
Tabata Protocol: Exercises for Beginners and Their Principles
Being an interval training in essence, the Tabat protocol consists of 8 approaches, each of which lasts 30 seconds. 20 seconds - sprint (exercise), 10 seconds - rest.
Despite the fact that the essence of training is extremely simple, there are unspoken principles, without which the effectiveness can critically decrease. The principles of Tabat:
- Do not eat 1.5 hours before training.
- Before class, carry out a warm-up consisting of simple exercises.
- All exercises should be extremely simple so that they can be performed quickly and several times in the allotted 20 seconds.
- Classes should be held 3 times a week, but not more often.
- Inhale through the nose, exhale through the mouth.
- Correctly implement the Tabata protocol. The timer will help to correctly calculate the time.
- For quick weight loss, count calories consumed. The daily norm for losing weight does not exceed 2,000 kilocalories.
Tabata Protocol: Warm Up
Exercises for warming up will prepare the body for the load and minimize undesirable consequences for the novice athlete. The duration of the warm-up is at least 5 minutes. The list of exercises is quite wide, it is important to make a choice in accordance with physical fitness and well-being. Basic exercises for warming up:
- Lunges. We put one leg forward, lean on it, spring several times, then change the leg.
- Squats The heels do not come off the floor, the knees look forward, when doing the arms, we stretch forward, when lifting to the initial position, we raise our arms up.
- Tilts to the sides, forward, backward. Perform at least 20 times.
Choosing exercises for the main training according to the Tabata protocol
There are no strict restrictions on the choice of exercises when training according to the Tabat protocol, all individually. To understand that the choice is made correctly, the following principle will help: if you managed to complete the exercise 8 times in the allotted 20 seconds, then the complex is selected correctly. At a more advanced level of training, you can increase the pace of exercise or increase the number of approaches. Complex exercises can be changed, grouped, replaced with more complex ones.
The main indicator of the effectiveness of the training - at the end you should feel tired. However, at the initial stage one should not be zealous. If during a training session you feel unwell, you should stop and rest, otherwise there is a risk of overloading the body and causing health problems.
Beginner Exercises
The Tabata training procedure (Tabata protocol) exercises for beginners offers the following:
- Push ups. At the initial stage, execution on the knees is permissible, later it should be performed on straight legs.
- Squats To have time to do several repetitions, squats should be performed quickly. For this, the legs are at the level of the pelvis, the knees when squatting form a right angle, the arms are extended forward.
- Press. When performing, only the shoulder blades are torn off the floor, while the legs are bent at the knees and raised.
- Lunges. The angle at the knees is 90 degrees, alternately we focus on one of the legs.
- Triceps. In addition, you need to take a chair and, standing with his back to him, lean on his hands. We bend the elbows, while they should bend parallel to each other.
- Buttocks. The body is pressed to the floor, hands along the body. The legs are bent at the knees and form an angle of 90 degrees. Buttocks raise and lower to the floor.
- Back. In the supine position, we tear off the arms and legs from the floor so that only the stomach remains pressed to the floor.
After the workout, it is imperative to hold a hitch, you can not abruptly stop the session. Within two minutes you need to walk fast, slowing down. Thus, you restore the heart rate, the pulse drops to a normal level.
Time control
Since training is interval and requires strict adherence to the time frame, a timer will be absolutely necessary for classes (Tabata protocol). It can be bought as a separate device in a sports store or ordered in an online store online.
You can also download the timer online and install it on a computer or laptop. For mobile devices, the timer is available on Google play and the Apple Store.
Tabata Protocol for beginners consists of 8 approaches for 20 seconds of sprint and 10 seconds of rest. As a rule, in all timers it is enough to adjust the time of two intervals (sprint and rest) and the number of approaches (rounds). Now just click on “Start” and begin training.
To maintain a positive mood during training and create additional motivation, many timers are equipped with a built-in audio player with a saved playlist.