Tabata interval training (Tabata Protocol) + Timer for iPhone / iPad / Android / WM

Layfhaker long ago wrote about the so-called "prison training", which is to read square meters turned trainee for a short time in an athlete. After a while it became clear that this training is called Tabata (Eng. Tabata Protocol).

Its main advantages: free, heart training, the accelerated burning of fat. The essence of the method is that you need to repeat the exercise in 8 intervals of 20 seconds with 10 second breaks in between. Only 4 minutes of interval training a day.

recommended perform such exercises:

1. bodyweight squats
2. Pull straight grip
3. Pushups
4. Reverse grip pull-ups
5. Twisting, lying on his back, legs bent at the knees and keep on weight.
6. Without lowering the legs to the floor, to strike with both feet on the unseen enemy.

Examples of training courses can be found on YouTube by keyword "Tabata".

Also, in the method of Tabata has a methodology for monitoring your progress. If you press and bounce as in the video above, and are doing, for example, 14-13-11-10-9-8-7-7, the amount of reps - that's 79 points for training and the so-called Tabata account - this is the last figure 7. It Tabata account and is a key indicator of progress in this methodology in these exercises.

By the way, all the videos people use timers. I did not have this. However, this was found to iPhone (works on iPad) with excellent functionality - Tabata Pro ($2.99).

for Android.

For Windows Mobile.

online timer.

History Tabata from crossfit.ru:

The authorship of this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a group of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their pioneering study in 1996, published in the journal "Medicine and Science in Sports and Exercise» (Medicine and Science in Sports & Exercise) provides evidence of significant advantages for high-intensity interval training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his players, along with an increase of 14% of their capacity for oxygen consumption (V02Max). Moreover, these results were not certified by beginners and trained athletes. In the study, it was concluded that only 4 minute workout by Tabata protocol can do more to improve aerobic and anaerobic capacities than hour endurance training.
As for burning fat - although calculation says that long cardio burned twice as many calories than Tabata, but the measurement of subcutaneous fat showed that the control group, train at a high intensity short Tabata-intervals, lost significantly (9 times) more fat.

P.S. After writing this article, I decided to try for yourself this complex. As a result, the fifth repetition, I lost count, but by the end of the training heart was beating like mad, I was unable to test the frequency of beats from inexperience. Share in the comments your observations%)