Become slimmer in a month, losing only excess fat deposits. Strengthen the muscular corset and get the dream press cubes. Seems hard or even impossible? Well, we do not think so. Let us present you the Tabata system. For the strong in spirit. It is a very useful and effective interval training.
It is estimated while using the Tabata method in training. A person burns an average of 13.5 calories per minute of exercise. Moreover, during exercise according to this method, the metabolic speed increases twice. Thanks to such indicators, Tabata works well in training. Aimed at achieving a variety of results. It works equally well for burning fat. For improving muscle tone. And for strengthening general health.
Benefits of Tabata training
1. Excellently burns fat
The Exercise Intensity and Energy Study of Wisconsin University in La Crosse were held. It showed that Tabata causes men and women to spend about 15 kcal per minute. It is a great indicator for those who want to lose weight. For comparison. 1 minute of quiet running (8 km/h) burns 9 kcal.
In addition, when you give all your best. Then the metabolism accelerates. The body begins to spend energy faster to maintain basic functions. This means that you burn more calories even when you do nothing.
So, scientists from the University of Auburn found out the fact. That after 4 minutes of Tabata from squats with jumping. The metabolic rate doubles for at least 30 minutes.
2. Increases aerobic and anaerobic endurance
Izumi Tabata and his team investigated the Effects of moderate-intensity and inter-activity training. On how the training intensity affects athletes. For six weeks, one group of athletes was engaged with medium intensity. And the second – with high intensity. The first group trained five days a week for an hour. And the fourth group – four days a week for four minutes.
As a result, the aerobic system improved in the first group. The amount of oxygen consumed increased by 5 ml/kg/min. But the anaerobic criteria did not change much. In the second group, the aerobic system also improved. Increased by 7 ml /kg/min. And anaerobic endurance increased by 28%.
The aerobic system works during light loads with low intensity. Such as jogging, walking, quiet cycling. Anaerobic system is activated during short-term heavy loads. For example, sprint, lifting weights with a small number of repetitions. Or prolonged intensive loads. High-intensity interval training, medium-distance running.
The development of different types of endurance will benefit a lot. It will improve your play in any sport. And will be useful in everyday life. It will be easier for you to climb stairs. To carry heavy things. And perform similar household duties.
3. Spends a minimum of time
Even the busiest person will be able to find some warm-up time. And time for 4-minute Tabata. You can do the exercising just 4 minutes a day. And get the same or even more benefits than from an hour of cardio training. Isn’t is a perfect time-saving workout?
The main rules while Tabata training
In order to workout was effective, you need to follow these rules:
- Warm up. Before the Tabata training. Perform several cardio exercises with medium intensity. Such as jumping jacks, running in place, jumping rope. Do articular workouts. Such as rotation of the limbs, bends, turns. This will help increase your pulse and warm up your muscles a little.
- Do your best. Every 20 seconds of Tabata training. You do exercises due to the limit of your abilities. And no matter what interval is now – the first or the last. If you slowly squat or push your legs in a measured manner, saving your strength. Then this is just an interval training and not Tabata.
- Observe the intervals time. It is boring to always set the timer on the phone. As you constantly have to start it again. Use free sports timers.
The structure of Tabata training
Tabata training has the following structure. 20 seconds maximum load. 10 seconds rest. Repeat this cycle 8 times. This is one Tabata round. It lasts only 4 minutes. But believe that it will be really crazy 4 minutes! You should do your best at 100%. If you want to get results from a short training. The load must be short and explosive. In fact, Tabata is a special case of high-intensity interval training (HIIT).
So, once again about the structure of the Tabata round for 4 minutes.
- 20 seconds intense load
- 10 seconds rest
- Repeat 8 cycles
There can be several 4-minute Tabata rounds. Depending on the total duration of your workout. Between the Tabata rounds, you are supposed to rest in 1-2 minutes. If you engage at the maximum. Then usually 3-4 Tabata rounds are enough for a full load. In this case, the total duration of the training will be about 15-20 minutes.
Tabata for weight loss. How does it work?
So how does the Tabata training affect the process of losing weight? It’s all about breathing. For example, an athlete is lifting weights. During a jerk, he holds his breath. And the source of energy in this period is sugar contained in the blood. With Tabata complex, such a trick will not work.
Holding your breath during the Tabata exercise. You simply will not have enough breath to complete it. And so, you begin to breathe frequently. Trying to fill the air lack. This leads to the filling the body with oxygen. In its turn, this affects the fat oxidation. It is energy that burns fat. And becomes the driving force of your muscles. They are actively involved in the work. Moreover, it speeds up the metabolism by about 15 times.
And that’s not all. There is a bonus. That after a few days your muscles continue to work, actively recovering. That prolongs the accelerated metabolism. That is, after a workout, you will still continue to burn fat and lose weight. The most important condition is a full return to the process. After training Tabata for weight loss. You must be completely tired. As they say, “like a squeezed lemon.” The more active your training will be. The more fat deposits will be burned.
Tabata exercises are also good for losing weight by performing them on a regular basis. The body gets used to the constantly increased metabolism. Thereby raising its base level. And the speed of the basic metabolism. It is responsible for the energy amount that the body can burn at rest. Thus, raising the level of the main metabolism. You increase the amount of fat burned. Even when you do not load your body with workouts. That is, even in the intervals between workouts. You actively continue to lose weight.
The Tabata training provides exercises for weight loss of the abs, thighs, buttocks, arms. And other problematic female areas. Actually, the whole exercises complex is contained in a four-minute workout.
How often to do the Tabata training?
If you want to lose weight. Then do Tabata training 3-4 times a week for 15-30 minutes. Or 2-3 times a week for 40-45 minutes. It is not advised to practice intensive Tabata training every day. As this greatly harms the central nervous system. And can lead to overtraining.
If you keep fit or want to add Tabata training to a strength workout. It’s enough to do Tabata 2 times a week for 15-30 minutes. You can fully perform the HIIT program instead of the classic cardio. Tabata exercises are best performed after a power load if you do them in one day. By the way, it is very useful to carry out intensive loadings according to the Tabata method. If you have a stagnation in the growth of muscle mass during the period of strength training. With the Tabata exercises, you do not build muscle mass. But such programs are very good for getting out of this in the growth of power signs.
For fat burning does not matter what time to train on Tabata. In the morning or in the evening. Focus on your biorhythms and own abilities. However, it is not advised to engage in intense workouts on an empty stomach. And before bedtime. Tabata workouts are very difficult and exhausting. So be prepared for the fact that you will feel tired after training. Especially the first time. When the body only adapts to the loads.
The exercises to perform
According to the Tabata training, you can perform many different exercises. Here are the classic choices:
- Rowing on the simulator.
- Jumping rope.
- Athletics sledging.
- Boxing jumps.
- Lifting weights.
- Squats with dumbbells.
- Exercise “Climber”.
- Body lifts on the press.
Choose exercises that involve a lot of muscle. Leave for other workouts such exercises. Isolated (one muscle group works). And isometric exercises (you do not move, muscles tense to maintain position).
Tabata exercises for beginners at home
Tabata training can consist of many different exercises. That can be the squats, pushups, turns, jumps, swinging and much more. However, if you are a beginner. And for the first time decided to try the Tabata training. You need to choose simple exercises with a fairly easy technique. And which do not require very well-developed coordination. Because the exercise will have to be done with high intensity.
Training Tabata for beginners at home. It should be carried out only after a good warm-up. Which uses the maximum amount of muscle. In no case do not abruptly break off such an intense workout. At the end of the workout, special training should follow. In the form of simple stretching exercises for working out muscle groups.
We advise you on how Tabata exercises for women, including beginners, must be performed. It is in accordance with the Tabata protocol. Namely, each exercise is performed very fast. In other words, at an explosive pace. By doing as many repetitions as possible for 20 seconds. After which 10-second break to restore breathing. Each exercise is repeated 7-8 sets or rounds. Between approaches, you need to do 1 minute of rest. But in the beginning, it is hard to master such a number of approaches. So you can start with 4-5 approaches. You can also do the exercises one by one. With breaks of 10 seconds. And, after doing all the exercises. Start a new repetition from the beginning. That is, to make repetitions not separately. But a set of exercises.
For the first stages of your Tabata training. Choose 3-4 exercises. As your body becomes stronger. And then, increase their number to 8 exercises.
Exercising complex for beginners
- Wide leg form squats
Put your legs shoulder-width apart. Slightly spread the toes to your sides. Pulling the pelvis back. And slightly leaning the body forward. Make a squat until the pelvis is parallel with the floor. Knees should not go beyond the level of toes. It is very important. Returning to the original position. Do not unbend to the end of the knees. The leg muscles for 20 seconds should be in tension. During the squat, you can stretch your arms in front of you. To maintain balance. Squats can be complicated by jumping to the top. With a fast pace, jumps will be done with a deep squat.
When performing this exercise, questions should not arise. However, if at the first stages it is difficult to do correct push-ups. And even at a fast pace. Do push-ups with emphasis, not on toes. But on your knees. Also, push-ups can be done with an emphasis on elevation. Such as a sofa or fitball.
- Bending the legs on the press
To perform the exercise, sit on the floor. Stretch your legs in front of you. Then lean the body slightly back. And put a little emphasis on your hands only to maintain balance. Then pull the legs off the floor. Shifting the centre of gravity to the tailbone. Now, from this position. Leaving your feet all the time on weight. Pull your knees as close as possible to your chest. And return to the starting position. Try to keep your back level. Without bending the lower back. And keeping the body pulled back slightly. Do not put your feet on the floor.
- Lunges forward
Perform this exercise without alternating legs. In the beginning, work one foot in 7-8 sets. Then the other. Stand straight, legs together. From this position, step as far as possible forward. Bending the leg at the knee. Making a 90-degree angle. And bending the back leg at the knee. The knee should almost touch the floor. Bend to the right angle. Not focusing on the whole foot. And on the fingers. Keep your back straight. The body should be straight to the floor or slightly tilted in front. In the future, the exercise can be complicated. That is, changing legs in a jump.
- Exercise “Scissors”
Lie on the floor. Firmly press the waist to the floor. Lift the legs off the floor. And lift them at a 45-degree angle. Then perform quick crossing with the legs. To promote the exercise. The hands can be put under the buttocks. Make sure that the waist is tightly pressed to the floor. If it is very hard to keep an angle of 45 degrees. Lift your legs even higher, to a comfortable height. But this is only at the initial stage.
- Push-ups for triceps and buttocks
Sit on a sofa or chair. Place your palms on the edge of the seat. Straighten your legs in front of you. From this position, bending the arms in the elbows. And pulling them back. Lower the pelvis above the floor. Then turning the arms away from the seat. Lift the pelvis up. To activate and pump the buttocks. At the top of the exercise, press the gluteus. And push the pelvis as high as possible.
- Alternate knee rises to the elbows
Stand up straight. Bend your elbows. And lightly press your arms to your chest. Then alternately lift the right knee to the left elbow and vice versa. Mind that you need to perform the exercise at a fast pace. Thus changing the order of the arms and legs will result in jumping.
- The bridge on the shoulder blades
Lie on the floor. Bend your legs at the knees. And stretch your shoulders a bit narrower. Pull your feet as close as possible to the buttocks. Your knees should be parallel to each other during the exercise. Pull your arms along the body. Pressing the gluteus muscle. Place off the buttocks and lower back from the floor. And push as high as possible. We keep the shoulder blades and shoulders flat and pressed to the floor.
- A fast run on the spot
Stand up straight. Slightly bend your knees. Then bend your arms at your elbows. And press them against the body. The body itself is slightly bent in front. From this position, start to run. Without raising your knees high. That with your hands, help the body curl. Need to work at a very fast pace.
- Running in the strap on hands
Stand in the strap. With an emphasis on the palm of straight hands. Palms should be directly under the shoulder joints. And on the toes. Twist the pelvis on yourself. Fix the back and lower back. Your body should resemble a straight line. Do not bulge and do not lower the pelvis. This is an error. And it can lead to lumbar injury of the back. From this position. Bend your knees alternately. And pull them as close to your chest as possible. With a high pace. In fact, you will get a jogging with a high knee. Standing in the strap. This exercise can still be carried out in different ways. From the position of the strap at the same time. You will stretch and bring your legs together. And you will get, jumps with mixing and diluting the legs in the strap.
Tips to improve the effectiveness of Tabata training
The main advice for training on the Tabata system. Especially for beginners. It is to exercise to wear out. In order to get positive results. You need to stop feeling sorry for yourself. And always do your best. At the end of the workout. You should feel like a squeezed lemon. If you didn’t feel tired after the Tabata training at home. And you haven’t performed a single gram of sweat. Then you didn’t do everything right. The pace, pace and pace again. And of course, do not forget about the technique of the exercise itself.
As you master the Tabata training. You need to complicate them. As the body, and in particular, the muscles, get used to the loads. And stop to improve. Complicating training system can be done by choosing more complex exercises. Besides, creating sets of exercises to be performed in 20 seconds. As well as adding cycles (repetitions).
Use Tabata-timers. This will facilitate training. And make it more efficient. Because you will not need to keep track of time. You just have to hear beeps. There is a great variety of timers. It can be apps downloaded to a smartphone or online timer. In any case, you need to set the desired number of sets. In other words, approaches (7-8). Their time duration (20 seconds) in the interval timer. As well as another interval allowed for rest (10 seconds).
Tabata training should take place in a well-ventilated area. Because, as you remember, breathing is one of the main parts of the Tabata training. This means that the air must be fresh. Before training, do not forget to warm up. Because training takes place at a fast pace. And the impact on cold, non-elastic muscles. It can lead to the occurrence of injuries.
I want to quickly frustrate those who like free training. Where you can have a chat. The interval Tabata training is so intense. That you need to spend 10 seconds of a break just on rest. And also breathing. But not on talking. After a workout, make a slight hitch. In the form of stretch marks worked out during the workout muscles.
For whom Tabata training is suitable?
Tabata workouts are suitable for anyone who has training experience. At least an average level of training. And has no contraindications for health. It is especially useful to regularly perform exercises in Tabata method for such people.
- Who wants to lose weight quickly and keep fit.
- Avoid stagnation in training. Including speeding up muscle growth.
- Get new feelings from training.
- Develop their endurance and improve physical shape.
But if you are just starting to train. Do not immediately rush to the Tabata training. It is advised to start them only after 2-3 months of regular cardio and strength training.
For whom Tabata training is NOT suitable?
Once again we emphasize that Tabata training is not for everyone. If you decide to start classes on the Tabata system. Make sure that you have no contraindications to health. Tabata workouts are not suitable for such people.
- Physically unprepared people with no training experience.
- Those who have diseases of the cardio system.
- Having the problems with the joints.
- Those who follow a low-carb diet or mono diet.
- Having low endurance.
A bit of Tabata training history
In 1996, the Japanese physiologist and PhD Izumi Tabata led the research. In search of an effective way to increase athletes’ endurance. Izumi Tabata and a team of scientists from the National Institute of Fitness and Sports in Tokyo. They chose two groups of trainees and conducted a six-week experiment. The group of medium power worked five days a week for an hour. The high-intensity group worked four days a week for 4 minutes.
After 6 weeks, scientists compared the results and were amazed. The first group improved its aerobic performance (cardio system). But the anaerobic performance (muscles) remained unchanged. While the second group showed much more serious changes. In both the aerobic and anaerobic systems. The experiment clearly showed that intensive interval training using this method has a strong effect. On both the aerobic and anaerobic systems of the body.
The Tabata protocol was tested in a precise scientific environment. And this was one of the most serious evidence of the training effectiveness. Dr Izumi Tabata is the author and co-author of more than 100 scientific articles. In the most popular sports publications in the world. His name has become very popular. Thanks to the invention of this method of training. Which is popular all over the world.
Effectiveness of the Tabata training
Constant practice of the Tabata can increase the anaerobic and aerobic endurance of the body. That is, increase the maximum amount of oxygen consumed during exercise or any physical activity. Maximum anaerobic capacity means the maximum amount of energy. That can be obtained by the body in the absence of oxygen. This anaerobic energy is produced by burning carbs. When there is insufficient oxygen in the blood.
The research of Dr Tabat showed the following results. If you train according to his method five days a week for six weeks. Then you can increase the body’s aerobic endurance by 14 percent. And increase its anaerobic capacity by 28 percent. Both provide a notable increase in overall endurance.
Exercises from the Tabata protocol. They can be performed using cardio equipment, barbells, resistance exercises, and fit balls. There are large balls for gymnastic exercises. And you can train without using additional equipment. Any form of exercise that allows you to train at intervals regulated by the Tabata system will do.
Remember that the Tabata protocol is not for beginners. You need to do it under the guidance. And after consulting a doctor or fitness instructor. In order to perform the exercises of the Tabata system. You need to have a certain level of physical fitness and endurance. Without enough exercise experience. You can overload your heart and body. In its turn, this will have serious results. Even experienced athletes begin their training on the Tabata protocol slowly, once a week. Until their body gets used to the moves at a fast pace at high intensity.
Reviews on the Tabata training
For the first time, I visited Tabata in a group workout in a fitness room. Wow, how hard it was for the first time! By that time, I considered myself prepared. As I had been running for six months and doing strength training. So I went to a difficult level. I thought will cope with it easily. After half an hour of training, I was absolutely tired. But I am very pleased. I have been doing it for a month and a half. Already 2 times a week. My endurance has increased. And my body has improved. Now I’m doing burpee quite calmly. And even learned how to do push-ups.
Among all interval training, I like Tabata the most. Most often I study at home with a timer. And I repeat all 8 cycles with one exercise. I do 5-6 exercises in total, which is usually enough. I try to constantly get more complicated. For example, at first, I did only squats. Then I added squats with jumping. Or at first, there was a usual strap. And now it was already a strap with a raised leg.
I am engaged in Tabata at home. Mainly I use video training. I really like various programs on youtube. It is useful to work with them. And they offer very diverse exercises. They have a lot of workouts on the Tabata training of different levels of complexity. And not only. But there are also strength exercises, Pilates, and regular cardio. But I like Tabata best of all because of the format of 20/10. I like to work intermittently.
I started Tabata training during the decree. I was looking for something to do outside while walking with my child. So that it would be quick and efficient. I saw in Instagram a girl who does Tabata at the bench. She makes various jumps, pushups, squats for a while. I started looking for information, read it. I liked it and I also started to study Tabata. I trained all summer 4-5 times a week for 20 minutes. I studied intensively, tried not to feel sorry for myself. The result is minus 9 kg and the actual weight is returned.