Hello Everyone!
Increasingly popular in the world of Fitness, the Tabata method proves to be highly efficient when it comes to improving our performance. Next, I will explain a little about this wonderful technique.
The Tabata Method
Introduced in Japan by trainer Izumi Tabata, this technique combines aerobic and anaerobic training. But, how is this possible? This method is constituted by routines of short duration but great intensity, increasing the VO2 Max (Volume of oxygen consumed). So that, during a high intensity effort for a few seconds, the molecule Adenosine Triphosphate (ATP) has to be resynthesized.
Studies conducted by Tabata and his group of researchers, showed that the Tabata method with a High Intensity Interval Training (HITT) during 4 minutes (8 series of 20 seconds of exercise and 10 seconds of rest) and consuming a VO2 Max of approximately 170 %, can achieve the same results as a continuous training of 60 minutes with moderate intensity consuming a VO2 Max of approximately 70%.
After completing the training, it is evident that various changes have occurred in the metabolism, requiring the adaptation of the organism itself, where oxygen debt is the predominant for the metabolization of lactic acid, the restoration of ATP, glycogen and other compounds plus.
After performing low intensity exercises, the oxygen debt can be recovered after a few minutes. However, for high intensity exercise, recovery can extend up to 24 hours or more.
Benefits of the Tabata Method
- Reduce Training Time
- Reuse Lactic Acid
- Increase of Enzymes
- Improvement of Insulin Sensitivity
- Increase of the Anaerobic Threshold
- Cardiovascular Improvement
- If you are in conditions and have a good cardiovascular system, this method can produce a significant loss of fat.
How to Make a Tabata Training?
Normally the session has a duration of 4 minutes consisting of 8 series of: 20 seconds of work (where we must give as much as we can) and 10 seconds of rest.
What will you need?
For most exercises, you only need your own weight and a stopwatch.
Utensils like kettlebell, weights, bags or dumbbells are optional, but will add more difficulty to your routine.
For those who like to train with music, I recommend the Tabata Songs, which are aimed at Tabata training, mixing intense and calm rhythms.
Recommendations
- Consult your doctor to ensure that your physical conditions are suitable for this type of exercise.
- Warming up before exercise is very important. The shorter and more intense your session, you will need more conditioning for your body.
Tabata Routine
This routine, based on the source indicated at the end of the article, shows eight (8) intense exercises. In each session or series, an exercise must be performed with the greatest possible intensity.
Exercise 1: Jumping Jacks
Worked areas: The whole body, especially legs, arms and buttocks.
Instructions:
- Standing, legs together, arms at the sides of the body and palms pointing towards the thighs.
- Jump to separate the legs and raise the arms until the palms meet above the head.
- Jump again to return to the starting position and start over again.
Exercise 2: Mountain Climbers
Worked areas: The whole body, especially legs, buttocks, arms and abdomen.
Instructions:
- Face down, supporting with the tips of your feet and hands.
- Bring the knee of each leg close to the chest.
Exercise 3: Alternating Strides with Jump
Worked areas: The whole body, especially glutes, legs and abdomen.
Instructions:
- Position yourself in a stride position with arms flexed to the sides of the body.
- Make a jump to alternate the position of the legs and reverse the stride. Repeat.
Exercise 4: Woodchop
Worked areas: Biceps, shoulders, trunk and legs.
Instructions:
- Standing, legs apart and knees slightly bent.
- Take a light weight (1-2 kg) with both hands and lean to the side.
- Pivot the weight from the ground upwards to bring it over the opposite shoulder and repeat alternating sides.
Exercise 5: Frog Leap
Worked areas: Legs and glutes.
Instructions:
- Lower until you are in a squatting position.
- Jump in the air with your knees clenched and repeat.
Exercise 6: Burp a Leg
Worked areas: The whole body, especially legs, buttocks, biceps, triceps and shoulders. Instructions:
- Start in the arm flex position.
- Jump up with one leg and bring the knee of the opposite leg towards the chest.
- Repeat with the other side.
Exercise 7: Spiderman Pushups
Worked areas: Biceps, triceps, abdomen, buttocks and legs.
Instructions:
- Start in a push-up position.
- When descending, bring the knee of one leg towards the elbow on the same side.
- Alternate the movement with the other side.
Exercise 8: Walk of the Crab
Worked areas: The whole body, especially arms, abdomen, buttocks and legs.
Instructions:
- Delimit a distance of 5 meters.
- Face up, support only hands and feet (Without glute support)
- Carry out the back, and in the turn, move forward in the position of the march.
Note: To vary the routine, break the monotony and leave your comfort zone, you can change some exercises of the routine by squats, common push-ups or others. Source:
https://www.hsnstore.com/blog/tabata-que-es-cuales-son-sus-beneficios-rutinas-ejercicios-para-quemar-grasa/#Circuito-Tabata-quemar-grasa-en-4-minutos
I hope you find this exercise routine very useful ... Enjoy!