The express training program by the name of the Japanese scientist-inventor Izumi Tabata is becoming more and more popular in our country. Indeed, just 4 minutes of classes a day promise effective and fast weight loss!
System workouts are called "protocols" and are considered high intensity workouts. They were developed by the Japanese trainer Irisawa Koichi, who suggested that his players train according to the following scheme: work intensively for 20 seconds, and then rest for 10 seconds. These 30 seconds are considered a round, and such rounds should be made 8. After completing them for 1 minute, the athletes should rest, and then again do 8 rounds. And so - 4 times. As a result, the workout lasts 20 minutes.
Professor Izumi Tabata, who was approached by the trainer to conduct a study of the system for effectiveness, found that in just 30 days, the muscle mass of the Tabata-eating athletes increased by almost 30% and endurance increased by almost 15%. In addition, their metabolism accelerated and their body fat decreased. As a result of these studies, which were published under the name of the professor, the system received his name and began to gain popularity among people who monitor weight and health.
About types of training
Of course, such intense training as described above is not suitable for beginners. For a start, it's best to limit yourself to one round.
Tabata is, first of all, time intervals. Exercises can be completely different! The main thing is to try to use different muscle groups and train to the limit. It is very easy to understand that you have not "philonili": after the round you will feel very tired. However, if you suddenly feel dizzy while exercising, or if you feel any other discomfort, you should stop immediately!
Among the exercises that are perfect for the system are running in place, push-ups, jumping with high knees, lifting the torso from a prone position, various squats … in general, what is enough imagination! And she lets you down, there are many videos with exercises on the Internet. However, do not forget that all exercises must be performed correctly! And also that you need to warm up and cool down. And do not immediately grab onto the weighting materials: it is better to let the load grow gradually.
10 seconds of rest must also be organized correctly. Don't just stand, it's better to walk around the room. You can and should drink some water. It would also be nice to keep a leaf and a pen nearby to record the number of repetitions of each exercise. Over time, you will see significant progress! The optimal number of workouts per week is 2.
What do you need to have on hand?
First, you need a timer. A variety of tabata timers can be found on the internet, from the standard gong bang to the beatbox version for hip-hop lovers.
Second, the towel. Don't think that you won't sweat in 4 minutes!
Third, a bottle of water, because you don't need dehydration.
A heart rate monitor may also come in handy, and in the future, to increase the load, dumbbells and weights.
When to expect results?
The first noticeable results will appear in 14 days: muscles will become stronger, more structured, body fat will decrease, and posture will improve. Supplement your workouts with proper nutrition and massage - and you will not recognize yourself!
And finally, a couple of interesting facts: in 1 minute of training, you will burn about 14 kcal, which is a record among various types of loads, and also double the metabolic rate, and it will remain at this level for another half hour.
