Acest tip de antrenament a fost descoperit de doctorul Izumi Tabata si echipa lui de cercetatori de la National Institute of Fitness and Sports in Tokyo. Dr Tabata a descoperit ca, acest gen de interval training arde cu mult mai mult din tesutul adipos decat antrenamentul de tip aerobic, este mult mai intens dar de scurta durata – dureaza doar cateva minute…dar aceste cateva minute au efecte remarcabile asupra fizicului.
Slabeste si fii in forma in doar cateva minute
Dr.Tabata, sustine ca in 4 minute, cu acest timp de antrenament, se pot obtinere rezultate similar cu ale unui antrenament cardio cu o durata de 45 de minute.
“On top of this four minutes of Tabata workout builds as much muscular endurance as forty five minutes of normal cardio training. In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness. Something to keep in mind was that the the subjects were as fit as race horses before they started the trial, so the improvements were remarkable.
This makes it an very versatile program, you can use tabata for weight loss as well most improving performance in most aerobic and anaerobic sport.
Tabata intervals follow this structure:
- Push hard for 20 seconds
- Rest for 10 seconds.
- Repeat this eight times.
·The secret to making this effective is in your sprint interval. You have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go hell for leather for another 20 seconds.
· I would suggest getting some sort of tabata timer like a watch where you can see exactly where you are in the workout, you don’t want to have to think too much, all of your concentration will be on the exercise.
· Choosing Exercises
· You can do Tabata exercise with sprints, but it is far more adaptable than other forms of interval training. You can use exercises such as the front squat or push press if you are in the gym. Kettle bells work exceptionally well. Basically anything that you can put a large load on your biggest muscle groups. Be sure to use your large muscle groups otherwise you will get very little of the benefit.
· (Note – make sure you are doing a front squat and not a standard squat, you will want to put the bar down!)
· This is not a daily workout, if you can do this every day you are doing it wrong. Some people try it once a week but most end up doing tabata once or twice a month. None the less, it produces remarkable results for those brave enough to use it.”
With only 8 minutes (give or take) every 3 days, you can turn your body into a fat-burning super-engine.
When you create an Oxygen Debt (read: heavy panting) your body has burned off all of the blood sugar (glycogen) it has and needs to replace all of that energy. It does this by burning fat. You don’t want to try and burn fat WHILE you are exercising. You want to burn off CARBS as fuel when you are exercising.
Your body has 2 fuel systems, so to speak. There is Aerobic and Anaerobic.
Now, the Aerobic system uses oxygen to burn fuel, and the Anaerobic system doesn’t. But one does not replace the other! What happens is you start out by burning fuel with your Aerobic energy system, and once you go past the point where there is enough oxygen in your system to provide Aerobic energy to your muscles, your Anaerobic system kicks in. Think of this as your SUPRA-AEROBIC zone.
To get there, you need to get your heart rate up past what is typically referred to as the ‘Target Heart Rate Zone’ using common aerobics lingo. You should use a Heart Rate Monitor to measure yourself while doing this program.
You will need to build up your endurance gradually. Therefore, you will not start out doing the Tabata Protocol the way it is typically described.
The original Tabata Protocol requires the following:
· 5 minutes of warm-up
· 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
· 2 minutes cool-down
If you research the Tabata Protocol online, the original study conducted at the National Institute of Fitness and Sports in Tokyo, Japan used highly-trained endurance athletes in peak physical condition.
They would do 8 (or more) intervals, keeping the RPMs on the bike over 85 RPMs until they couldn’t maintain that level of intensity. Don’t try this!
You REALLY need to ease into this workout slowly, and perform it only on cardio equipment, not with weights.
You will find people doing a Tabata Workout with weights or kettle-balls or other types of resistance. Don’t do this.
Your Maximum Heart Rate is normally calculated as 220 Minus Your Age (e.g. if you are 30 yrs. old, your Max. HR would be 190 BPM – Beats Per Minute). If you do the Tabata Protocol like they did it in the above study, you may see your heart rate shoot up over 200 BPM!
You need gradually build your heart and lung capacity over time.”