What is tabata?
Tabata is a method of extremely high-intensity interval training developed by Japanese professor Izumi Tabata. The difference between this method and classical HIIT / HIIT training is that they are carried out at a level of 170% of peak aerobic power. Which, in turn, suggests that tabata is more suitable for professionals than for beginners.
The formula of the Tabat training program is 20 seconds of work, then 10 seconds of rest; the cycle is repeated 6 to 8 times. In total, each exercise takes 3-4 minutes. Research results have shown that a ratio of 20/10 is effective both in aerobic and anaerobic exercise¹. This allows us to consider such workouts as a better method for driving fat than conventional long-term cardio workouts.
Training on the Tabata protocol is especially loved by girls, because it allows not only to burn fat, but also quickly improves body contours - especially when included in the program of exercises for the buttocks . Another advantage of the technique is that the combination of aerobic and anaerobic exercise speeds up metabolism and allows you to drive off the extra calories after the training.
Tabata for fat loss
Recall that during normal cardio, the body actively uses oxygen (such training is called “aerobic”), while during the high-intensity tabata protocol, the body goes into an oxygen-free mode (“anaerobic”). The result is a sharp acceleration of the heartbeat, as well as the production of lactic acid, which gives a burning sensation in the muscles and affects the level of fat-burning growth hormone².
For extremely short periods of training of varying intensity, the body resumes work, not having time to recover from the previous load. However, to get the most out of this technique, you need to take these 20 seconds of physical activity seriously. The key to success (and quick fat loss) lies in maximizing your approaches to the limit.
The essence of the Tabat technique is to perform the exercise as intensively as possible for 20 seconds, and then rest for 10 seconds. Four minutes should stack about eight such rounds. By itself, such a training for fat loss can include one or more physical exercises, most often the program consists of eight different exercises. The total duration is about 15-20 minutes.
The technique does not limit the choice of specific activities - it can be both sprinting or kickboxing, as well as swimming, swinging weights or traditional exercises with dumbbells. Note that for beginners (and, in particular, for those who want to lose weight), exercises with body weight are also suitable. They will help not only burn fat, but also strengthen muscles, which is extremely important for improving body contours.
How to track progress?
First of all, to conduct a workout, you will need a chronometer or an application for a smartphone (most often they are free, but you need to look for them by request of “tabata timer”). To track progress, you need to record the number of repetitions in each active phase of the exercise - for example, 11-10-9-8-7-6-5-5. A personal record is determined by the last digit - in the example it is 5.
Remember that if any training is carried out on the principle of “20 seconds work, 10 seconds rest”, this does not mean that this is Tabata. In order to really drive fat, you will need to perform exercises to the limit of your capabilities - this will only allow you to go to the anaerobic zone. Ultimately, your goal is to get the most reps in less time.
Program for fat loss
Before performing a Tabata workout, it is necessary to conduct a warm-up consisting in both 5-10 minutes of cardio at a moderate pace, and in the preparation of joints and ligaments. Then the first exercise - 20 seconds of fastest repetitions with the perfect technique, followed by 10 seconds of rest. After resting again, 20 seconds of activity. A total of 6-8 rounds, after which 1-2 minutes of rest and the next exercise of the program.
Beginners are recommended to start with 4 simple exercises (that is, a total of 16 minutes of the Tabata protocol, excluding warm-up and rest), gradually the number of exercises can be increased to 8-12. The choice of exercises depends on the needs of a particular athlete - that is, with an emphasis on those muscles that need to be pumped. Training for fat loss is carried out no more than 1-2 times a week.
Best Exercises for Tabata
Stop crouching: start the exercise on the bar, do push-ups, then jump inward with your hands on the floor. Then jump up as high as possible.
Starting position: legs wider than shoulders, body parallel to the floor, arms to the sides. When the abdominal muscles are working, touch the right leg with your left hand.
|Dumbbell push ups|
Exercise combines push-ups with alternate lifting of the dumbbell with one hand to the chest. During the 10 seconds of rest, follow the bar .
|Walking on the bench|
One of the best exercises for gluteal muscles. First step with your right foot to the elevation, then lift your left foot up. The press is tense.
Starting position: squats with wide legs, arms behind the head. Tighten your body and buttocks, then jump up sharply.
|Twisting with a fitball|
Exercise on the abdominal muscles. Due to the work of the press, bring the fitball closer to you.
Exercise to give the buttocks a rounded shape. Perform alternate swings with your feet, keeping your back straight and straining the gluteal muscles at the top point.
|Cotton push ups|
First, do the usual push-ups, then push off the floor with both hands and pop in the air. At the 10 second break, complete the bar.
Tabata training is one of the best ways to quickly lose fat. The advantage of this technique is the short training duration (about 20 minutes in total) and the ability to train with various equipment - both with body weight and dumbbells or using elements of functional training (kettlebells, kickboxing, sprinting).
- Zozhnik: What is Tabata training ?, link
- Active vs. passive recovery during high-intensity training influences hormonal response, source