Tabata: 4-minute workouts that burn fat better run

What is Tabata

This high-intensity interval training method invented by the Japanese doctor Izumi Tabata (Izumi Tabata).

The bottom line is to do the exercise for 20 seconds hard, then rest 10 seconds. In four minutes, stacked eight such rounds.

Exercise can include one or more exercises. Tabata often consists of eight different exercises.

What are the benefits of Tabata

1. Excellent burns fat

StudyExercise Intensity and Energy Expenditure of a Tabata Workout University of Wisconsin at La Crosse found that Tabata causes men and women spend about 15 calories per minute - an excellent indicator for those who want to lose weight. For comparison, 1 minute quiet running (8 km / h) burnsCalories Burned Calculator 9 kcal.

In addition, when you post the full, accelerates metabolism: the body begins to rapidly expend energy to maintain basic functions.

This means that you burn more calories, even when you do not do anything.

So, scientists from Auburn University foundTabata interval exercise: Energy expenditure and post-exercise responses

That after 4 minutes of Tabata squats with jumping out doubles the metabolic rate by at least 30 minutes.

2. Increases aerobic and anaerobic endurance

Izumi Tabata and his team investigatedEffects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2maxAs the intensity of training affects the preparation of athletes. For six weeks, one group of athletes engaged in an average intensity (SI), and the second - with high (VI). SI group trained five days a week for an hour, and the VI group - four days a week for four minutes.

As a result, in the group of SI improved aerobic systems work (VO2max - the amount of oxygen consumed - increased by 5 ml / kg / min), but hardly changed anaerobic indicators. The second group also indicators increased aerobic system (VO2max increased by 7 ml / kg / min), and anaerobic endurance increased by 28%.

The aerobic system works during light loads with low intensity (jogging, walking, relaxing cycling). Anaerobic system is activated during the short-term heavy loads (sprint, lifting heavy weight with a small amount repeats, explosive movements), or long-term intensive exercise (high intensity interval training, running on average distance).

The development of different types of endurance will improve your performance in any sport and it is useful in everyday life. It will be easier to climb stairs, carry heavy things and to perform such everyday tasks.

3. Spend a minimum of time

Even the busiest person can find a little time to warm up and a 4-minute Tabata.

You can engage in just four minutes a day, and receive as much or even more benefits than from an hour cardio.

How to make

In order to exercise to be effective, you need to follow a few rules:

1. Warm up. Before Tabata cardio follow a few medium intensity: jumping jacks, running in place, jumping rope, make the joint workout: End rotation, tilt, swivel. This will help increase the heart rate and warm up your muscles a bit.
2. Is laid out in full. Every 20 seconds of exercise you are doing exercises to the limit, and no matter what is now the interval - first or last. If you slowly squat or measured pressing, conserving power - it is simply interval training instead of Tabata.
3. Observe the time intervals. Put a timer on your phone is inconvenient, because constantly have to run it again. use free sports timers.

What exercises to perform

Tabata protocol can perform many different movements. Here are the classic options:

• sprint;
• rowing simulator;
• jumping rope;
• swimming;
• athletic skating sled;
• burpee;
• jumping on boxing;
• kettlebell swings;
• push ups;
• attacks;
• squat, Air or a dumbbell;
• an exercise "rock climber»;
• ups at the press corps.

Choose exercises that involve a lot of muscle. Isolated (all one group of muscles) and isometric exercises (you do not move, the muscles tense up, to keep the situation; good example - strap) Leave for other workouts.

How to track your progress

Consider the number of repetitions in each set and record their sum. If you forget to shoot down or at least remember the number of repetitions in the latter approach: on it you can judge your preparation.

Try to keep each workout was better than the last.

Where to get training

On the Internet, a lot of movies with workouts lasting 30-40 minutes, but complexes of exercises over four minutes can hardly be called Tabata. Because you have to give everything, eight slots will be a living hell, and well, if you can complete them without reducing the intensity. If at the end you slide up to 50-60% of maximum effort is reduced and the benefits of exercise.

As an option: you can take a break after completing a 4-minute Tabata and only then proceed to the next. In this case, the body time to recover, and you should be back to give everything to the fullest.

Layfhaker made two training collections in the style of Tabata: for beginners and advanced.

Exercise for beginners

Training for advanced athletes

see also

• How to lose weight in the past month: operating manual →
• How to practice at home: a training program for the week →
• Beautiful body without the gym - it's real →