What is Tabata Interval Method? This technique was developed by a sports trainer from Japan named Izumi Tabata - he determined what intensity and duration of training would give the best results for burning fat. In addition, an important point of the technique is to strengthen the muscles and increase endurance.
What is the essence of the method
The essence of the tabata technique is to do 8 approaches in 4 minutes according to a certain pattern: intensive work for 20 seconds, and then 10 seconds of rest. It is believed that this method is applicable to any type of physical activity: running, swimming, various exercises on simulators, as well as common exercises that can be performed at home (plank, squat, "rock climber", jumping rope, lunges, twisting).
How the workout is done
So, for 20 seconds, you do any exercise at maximum intensity, then rest for 10 seconds. Then again you perform the exercise for 20 seconds - already a new one. It is necessary to do 8 approaches with 10 second breaks - this is a full cycle that lasts exactly 4 minutes. Then you can take a break for 1 minute and move on to repeating the cycle. There can be from 4 to 8 approaches, depending on your physical capabilities (8 approaches is a full 40 minute workout). Do not forget to warm up at the beginning to prepare the body, and at the end of the workout, stretching will not be superfluous.
Benefits of the Tabata technique
- The ability to train effectively without leaving your home.
- The number of calories burned increases during the next day.
- Oxygen consumption increases and metabolism accelerates.
- A 4-minute Tabata workout is more effective than an hour-long medium intensity workout.
Cons of the Tabata technique
- This method is contraindicated in people with serious heart and lung conditions.
- The Tabata method is suitable only for people with fairly good physical fitness.
- The need to monitor the pulse during exercise. For example, beginners are advised not to exceed the 120 BPM threshold.
- The need to constantly monitor the time.
