The Tabata Protocol, or Tabata Method, is a cycle of exercises designed to maximize the benefits and effectiveness of interval training. The classic version is short-term workouts with work and rest intervals of 20 and 10 seconds, respectively. The entire workout consists of eight such intervals, after which you can move on to another exercise.
It is estimated that 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 protocol, the metabolic rate doubles. Thanks to such indicators, Tabata shows itself well in training aimed at achieving a variety of results. It shows itself equally well for burning fat, and for increasing muscle tone, and for strengthening overall health. Read more about fitness training here https://just-gym.ru.
Tabata is a short but intense workout. The training lasts only 4 minutes. During this period of time, 8 exercises are done, for each of them they spend 20 seconds, performing it with all their might, and then rest for 10 seconds.
Tabata is an interval training session with a rest of 10-20 seconds. Their effectiveness is much higher than usual training, because the heart works in different modes and, as a result, more calories are burned.
Tabata is a high intensity short interval training system developed by Japanese professor Dr. Izumi Tabata to train Olympic speed skaters.
The basic formula of Tabata training is 20 seconds of work. , 10 seconds rest, the cycle is repeated 6 to 8 times (the whole exercise takes 3-4 minutes). It's very simple: the 20/10 ratio has been shown to be effective both as an aerobic and anaerobic exercise, allowing you to accelerate metabolism more efficiently than traditional long-term training.
In such short periods of time, the body resumes work without having time really recover from the previous load. To get the most out of this technique, you need to take those 20 seconds of physical activity seriously, and the key to success lies in doing as many sets as possible.
Tabata is not a strict set of exercises, it is a formula by which your workout should build. That is, you can choose any exercise and perform it according to the Tabata scheme.
Want to do push-ups? You are welcome! Pres, burpees, squats, kettlebell swings? Not a problem. Multiple exercises can be selected. You can rest for a few minutes between 4-minute exercises, and then return to exercise with renewed vigor. 1-2 exercises will be enough for beginners.
Do not overuse tabata, it should not be the only scheme in your workouts, 2-3 tabatas per week will be optimal.
To track your own progress and measure the time, download the Tabata timer application to your smartphone.
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