Tai-bo: non-contact fitness for weight loss and endurance
Sport And Fitness Educational Program / / December 29, 2020
What is tai-bo?
Tai-bo is a group fitness programThe effect of 10 ‑ week tae ‑ bo intervention program on physical fitness and health related risk factors in overweight / obese females.which combines kicks from taekwondo, karate and boxing with elements of aerobics and hip-hop.
The creator of the technique - seven-time world champion in karate and black belt in taekwondo Billy Blanks - named the program based on the first syllables of two martial arts: taekwondo ("tae" - tae kwon do) and boxing ("bo" - boxing).
Tai-bo classes are held in the format of an intensive cardio session for 30-60 minutes. These include easy-to-learn combinations of steps, punches and power movements. All this - under the incendiary music and instructor comments.
Should you fight in tai-bo classes?
Tai-bo is a non-contact form of fitness. There is no sparring or punching and bagging. All movements from single combats act as elements of choreography, and not fighting techniques.
You can freely splash negativity in training, without the risk of leaving the class with bruises or injury.
On the other hand, if you are hoping that tai-bo will help you learn techniques for self defense, look for something else.
Can you lose weight with tai bo?
Classes involve movement without interruptions and almost constant work at a pulse rate of 150-160 beats per minute. For an hour of such training, the body spendsExercise intensity during Zumba fitness and Tae-bo aerobics about 400 kilocalories.
In one studyThe effect of 10 ‑ week tae ‑ bo intervention program on physical fitness and health related risk factors in overweight / obese females 2.5 months of training three times a week helped the participants lose 4 kilograms and reduce the waist circumference by 6 centimeters without any diets. However, obese women were observed in this experiment. If your weight is within the normal range, it may take longer to lose fat.
In any case, intense training will increase the waste of energy, so if you do not gorge on after exercise, excess weight will begin to go away. And if you supplement exercise with proper nutrition without excess calories, extra pounds will leave you even faster.
Can you build muscle with tai-bo?
This is unlikely. To build muscle, you need power trainingand tai-bo is a cardio load.
Squats and lunges without weight, punches and kicks, steps and jumps are all light movements that will not provide the muscles with sufficient stimulus to grow.
In tai-bo there are also more difficult workouts - with the use of resistance bands for fitness. In such exercises, elastic bands are worn on the arms or legs and create additional resistance during work. Muscle fatigue will be greater than after similar movements without equipment, but this is not enough for the appearance of a noticeable relief.
This is not to say that tai-bo will not affect the muscles at all. Classes will strengthen them and slightly increase in volume, especially if you have not been engaged in physical activity for a long time.
But for further growth and noticeable relief, you will have to add strength training: with a barbell and dumbbells, on simulators or with own weight.
How often should you practice tai-bo?
In researchThe effect of 10 ‑ week tae ‑ bo intervention program on physical fitness and health related risk factors in overweight / obese females., INFLUENCE OF TAE BO EXERCISE ON BONE MARKERS AND FRAX SCOREdedicated to the benefits of tai-bo, the participants trained three times a week. This is enough to meet the WHO standardPhysical activity physical activity to maintain health.
If you haven't played sports for a long time, start with short sessions of 20-30 minutes. When the muscles stop hurting from the unusual load, and you can move without stopping or severe shortness of breath, increase the training time to 45-60 minutes.
If you are looking to spend more calories, you can practice more often - five times a week for 60 minutes. Since tai-bo is not a strength sport, muscles do not need long rest, and 300 minutes of medium-intensity cardio per week will only improveAn Overview of Current Physical Activity Recommendations in Primary Care your health and shape.
Who is not allowed to practice tai-bo?
Tai-bo is a rather gentle kind of fitness. They do itThe effect of 10 ‑ week tae ‑ bo intervention program on physical fitness and health related risk factors in overweight / obese females. both overweight people and the elderlyInfluence of Tae Bo exercise on bone markers and FRAX score from osteoporosis.
The only thing is that you should be careful about training if you have problems with the cardiovascular system.
High intensity sessions canTriggering of acute myocardial infarction by heavy physical exertion. Protection against triggering by regular exertion. Determinants of Myocardial Infarction Onset Study Investigators provoke a heart attack, so before starting classes, consult with a cardiologist and report your concerns to the trainer.
Do you have to do tai-bo in the gym?
Since tai-bo is a group program, it is worth going to a fitness club at least once. The company of other athletes, loud energetic music and the coach's commands will help you do your best and still have fun.
If you do not have the opportunity or do not want to study in a group, you can successfully master the direction at home at home. The tai-bo movements are simple, require little experience and are unlikely to cause injury if performed incorrectly. Plus, you don't need any equipment to train.
A little free space, comfortable clothes and sneakers - that's all you need for a full cardio session. If you want to increase the load on the muscles, you can buy elastic bands at any sports store and work out with them.
Finding an exercise program is also not difficult. Tai-bo has been around for over 30 years, and during this time a huge number of training videos have accumulated, many of which are freely available.
Where to find tai-bo training programs?
If you want to work with certified instructors and do the latest exercise options, buy a subscription from the official tai-bo website. It costs $ 30 and offers over 150 workout streams and online classes with Billy Blanks in Zoom.
You can also practice for free on YouTube videos. There is a huge amount of workout there, from short snippets to full hour sessions with warm-ups at the start and stretching at the end. The best way to start your dive into the world of tai-bo is through the official channel Billy Blanks Tae Bo® Fitness.
Read also💃🤸♀️🥊
- What is barre and how to pump the whole body with the help of ballet exercises
- What is the difference between yoga, pilates and stretching and what to choose for yourself
- What is zumba and how to lose weight with it
- What is callanetics and will it help you lose weight
- Who, why and how to try Thai boxing