Each of us may face one serious problem – a catastrophic lack of time for lovely things. Sometimes there may not be enough time not only for meetings with friends or walks but also for sports. It’s no secret that a standard workout in the fitness room, whether power, circuit, or cardio, takes about an hour and a half, not counting the time to get to your club. You cannot afford to allocate such an amount of time for sports due to the pressure of work or urgent household chores. The question remains: what should you do if you want to be in good shape, but every minute counts?
The answer was found by a Japanese professor, Dr. Izumi Tabata, during the training of Japanese skaters in 1996. After numerous studies, he developed a system of high-intensity short-term training, which was later named in honor of the inventor – Tabata.
Even afterward, the technique discovered in Japan became quite popular and reached ordinary amateur athletes. Now, we call Tabatas workout a system of short interval training of very high intensity. Thanks to it, you can easily become slimmer and improve your strength, endurance, and speed many times. The key feature of such a workout is the time you spend on it.
It’s hard to believe, but a standard Tabata exercise for beginners consists of one round of 4 minutes. They include eight rounds of 20 seconds of intense exertion and 10 seconds of rest. However, if desired, everyone can adjust the distribution of load and rest times to suit themselves. The number of four-minute sets and, accordingly, the number of exercises can vary, all depending on your goals and level of fitness. It is recommended for beginners to start with 1-2 exercises per workout.
It is worth remembering that Tabata style training should always be performed at maximum speed and power. They should involve as many muscle groups as possible. It is also important to properly adjust the sets in terms of severity. On average, you should perform 8-10 reps in 20 seconds and feel a burning sensation in your muscles and fatigue. If you perform too many reps or do not get tired at all – probably the exercise is chosen incorrectly.
The most popular and most effective exercise is the burpee because it involves the muscles of the whole body. Also, quite often, Tabata includes exercises on:
Since Tabata style workout is directly related to interval training, having a timer handy is a must-have. But it’s even better to find a convenient Tabata timer that will show your work and rest times, as well as count your rounds and cycles of exercise you’ve done.
In addition to online timers, you can now easily find the perfect smartphone app for you. For example, the app “Tabata. Interval Timer” will not only help you properly control your time, but also pick up exercises for the right muscle group for you if you want. And “Crossfit Timer” will allow you to set an exercise mode that is convenient for you: a universal Tabata protocol or just rounds with the ability to adjust their duration and sound scheme.
When the timer is set, how do you track your progress? It’s very simple! It is possible to measure the success of your training by the Tabata score – the number of all repetitions performed in 8 rounds (4 minutes). But the most important thing to pay attention to is the number of repetitions in the last round since it is essentially the hardest. If your total Tabata score increases every week – congratulations, you’re on the right track! But if each time the number of reps in the last round increases as well, then you can consider that progress is indeed there.
By practicing the Tabata exercise routine, you will ensure that you improve not only your endurance, strength, aerobic speed, and cardiovascular, but also your anaerobic (muscle). Therefore, such a workout can both save time and be doubly useful if done correctly. Nevertheless, the main thing is health, so it is not recommended to train if you have serious problems with the cardiovascular system and blood pressure.
Since the workout is intense, there is a risk of injury. It is suitable for people with good physical training. The frequency of exercise is 2-3 workouts per week. The interval between sessions should be two days if the exercises in your Tabata are mainly strength exercises. If you prefer lighter cardio, then it is quite possible to perform Tabata daily. The main thing is that your body has time to recover.
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