What is tabata training and what effects it gives
Nowadays, people are divided into those who are crazy about taking care of their bodies, those who remember to exercise when going to Croatian beaches and those who, colloquially speaking, do not want to exercise … No matter which group of the above-mentioned you belong to . Tabata training is a great choice for you. In this post, you will learn what tabata is and what you can count on by taking it regularly. Well let’s go!
What is tabata?
Probably more than once you have skipped training due to lack of time. What if you could only spend 4 minutes a day exercising? If you haven’t heard about tabata training before, you are probably smiling under your breath now, thinking: 4 minutes of training should give significant results? Nonsense! I will surprise you … The described training lasts just that long and can successfully replace a few hours of torment at the gym. But I’ll start at the beginning.
Glory to the Japanese!
Tabata training in 1996 (so relatively recently) was developed by Izumi Tabata (well, you already know where its name came from). Izumi’s trainer first tested the training on himself, and after noticing its measurable effects, he decided to test it on his students. Mr. Tabata divided the students into two groups – one of them performed exercises according to his guidelines 5 times a week for a period of one and a half months. The second one was doing standard cardio training during this time. After the test period, it turned out that the first group improved by 28% their anaerobic capacity and 14% aerobic capacity, while the second group improved their aerobic capacity by 10%, while the anaerobic group – attention – remained unchanged! Our psorek decided to describe the results your observations, and the world quickly fell in love with an amazing form of activity, lasting as long as dressing up for training 😉
Tabata training – how to exercise?
So what did Izumi Tabata come up with? It is worth knowing that it is a form of HIIT (High Intensity Interval Training), with a very high intensity. And although it lasts only 4 minutes, it is very heavy and puts a lot of strain on the body. We do not use any tools during the exercises. With tabata, you only work with the weight of your own body. An added bonus is that you don’t need a lot of space to exercise. You can easily embrace the topic at home and in another convenient place.
Murderous 20 seconds, or tabata – training rules
If you take tabata lightly, you can let it go right away. All exercises must be performed at 100% of your abilities. Only the highest intensity will give the expected results, so make sure you do this training 💪
Interval training called tabata consists of 8 series of exercises of 20 seconds each , which should be performed with maximum effort and alternated with rest periods of 10 seconds. In order to optimally use the time devoted to exercise and moments of rest, you should exercise with the help of, for example, an application available on the Internet, which accurately counts down the seconds and loud signals inform you about the start and resumption of exercise.
During intense exercise, your heart rate should reach approx. 85% .
Tabata – how many times a week?
When starting to train tabata, do not overdo it with the frequency of exercises. At the beginning, one workout a week is enough for you. Over time, increase the number of tabata sessions up to a maximum of 3 times a week. Even though some publications allow up to 4 trainings, however, taking into account the intense effort accompanying tabata, 3 times a week is the optimal amount.
Tabata training – exercises
Ok, you already know that tabata is interval and aerobic exercise at maximum intensity. But what exercises should you choose for this short but mega-intense workout?
In fact, the range of activities that can be performed is very extensive. It is worth focusing on old, proven and not complicated exercises, which allows little and intermediate “tabacians” to focus more on their proper performance and maintain their maximum intensity.