The speed of achieving the desired result in modern sports has long been a priority. Therefore, a professor from Tokyo University Izumi Tabata developed a new training method, which consists in alternating periods of high-intensity exercise (20 seconds) and rest (10 seconds). In total, it is proposed to complete eight rounds, which in time will take only 4 minutes, but will burn the number of calories, usually lost in 20 minutes of a brisk walk.
Acceleration of metabolism by 15 times is the main advantage that the Tabata system for weight loss provides. With regular training, the body adapts to new conditions of activity. The metabolic rate increases even at rest, and the body burns excess fat.
The Tabata system for weight loss is more effective than diets that lead to a decrease in muscle mass due to a lack of calories and nutrients. Interval training, on the contrary, gives a signal about the increase in muscles and their percentage of fat. Therefore, a person quickly becomes harmonious, acquires a relief body.
The body has two characteristics:
- aerobic capabilities (the ability of cells to absorb oxygen to generate energy);
- anaerobic threshold (the maximum amount of energy produced during oxygen starvation).
The desire of these two indicators up helps to become sturdier, burn fat faster, get rid of heart disease. The Tabata system for weight loss is very effective, since in just 2 months of training it increases these indicators by 14 and 28%, respectively. Consider its features.
The Tabata system for beginners may seem like a difficult kind of physical test. In just 4-8 minutes of training, the body will feel like after a kilometer race. Therefore, you need to know the rules for building classes:
- Use exercises in which several muscles are involved: a climber (running in place while lying down), squats, gluteal bridge, any kind of push-ups.
- Do not include a new exercise in Tabata training. First you need to learn and bring to perfection the technique of execution, and only then increase the speed.
- Add medium-weight dumbbell exercises so that you can complete 7-8 reps.
- Do not abuse high-intensity interval training. It is enough for a beginner to give them 2-3 times a week, and devote the rest 2-3 days a week to the gym, running or swimming.
Even the simplest exercise in interval training mode becomes harder and much more effective. Therefore, for beginners, yoga will be a comfortable launching pad. The Tabata system allows you to use almost any asana for training, but the most effective are the Hindu push-ups or the “dive bomber”. When performed slowly, they load the back, the entire front of the body, arms and shoulders, and also improve flexibility and posture. However, the Tabata system provides effective fat burning . The following asanas are ideal for weight loss: chair pose, warrior poses 1 and 2, all varieties of planks. Of course, before each workout it is necessary to stretch - to run and jump in place for about three minutes to warm up the muscles.