A short workout that gives you the desired effects of a beautiful figure? Yes, it is possible, thanks to a method invented in 1996 by a Japanese man working with athletes preparing for the Tokyo Olympics. The training developed by him is intended not only for athletes but also for amateurs who want to improve their condition.
What is Tabata training?
First of all, it significantly improves aerobic and anaerobic capacity compared to moderate-intensity exercise. According to fitness trainers, high-intensity training effectively burns fat and improves metabolism. Short but very vigorous exercise allows you to burn fat faster than usual aerobic exercise. This is possible because after the end of such training, our metabolism of fatty acids is significantly increased and its high level is maintained for a long time (even several hours). Then, although we no longer exercise, our adipose tissue is still burned. Therefore, we have a great opportunity to lose weight and improve fitness.
4 minutes to perfection?
Yes, Tabata training lasts only 4 minutes. We exercise for 20 seconds and rest for 10. We make 8 such series. During these 20 seconds, we repeat the exercise as intensively as possible. It is very important to choose an exercise that should engage as many muscles as possible. Training can be done at the gym as well as at home. Of course, before training, you should do a slight warm-up to avoid soreness – we recommend 5 minutes. warm-up and 5 minutes relaxation exercises.
What exercises to do?
The best will be push-ups, squats, jumping rope, riding a stationary bike, boxing run in place.
One hundred percent possible.
The main principle of Tabata training is to give 100 percent of yourself. Exercises must be done to the max. During these 20 seconds, we do not slow down, we cannot save ourselves, we do not extend our rest, we focus on exercise and its intensity. We must necessarily control the time, preferably with a timer. If you don’t feel tired after 8 rounds, you haven’t applied yourself properly. After 8 rounds, you are supposed to be tired and no longer feel like training – then Tabata will be done properly.
Please note that due to the intensity of the exercises, other training methods should not be used. Tabata for beginners should be performed 3 times a week. However, this training should not be used by people with cardiovascular problems, low efficiency, and people with too weak condition.
In general, Tabata training is really worth trying and seeing for yourself if this type of exercise suits you, because the effects will definitely be!