Protocol TABATA: burn fat in minutes
This technique is known as high-intensity interval training (HIIT). For those of you who want to get to the very top, I recommend that you try a specific version of the WIIT-the TABATA Protocol.
The TABATA Protocol turns on the full power of the anaerobic and aerobic mechanisms of fat burning in a crazy workout that lasts for a few minutes. This is a teeth-crushing session in which you work for 20 seconds at the limit of human capabilities, and then rest for 10 seconds. And so 4 minutes.
But ... just four minutes of real training? Can the TABATA Protocol seriously claim to be the Holy Grail for people who strive for maximum results in a minimum of time? Let's take a closer look at this Protocol and find out how we can use its strengths.
The TABATA Protocol is a system that became very popular after the publication of a study conducted by a Japanese scientist, sports doctor Izumi TABATA (Izumi Tabata) in the mid-90s. He studied the training of Olympic speed skaters and came to the following conclusions. Twenty seconds of super-intensive pedaling on the bike Ergometer followed by 10 seconds of rest, and so for 4 minutes, lead to a rapid increase in aerobic and anaerobic capacity without any negative impact on muscle mass.
Compared to monotonous cardio training, the TABATA Protocol was the clear winner, although its effect on fat burning was not proven in the original study. The effect on the development of endurance and performance reserve was also not taken into account.
With a warm-up and a hitch, the classic Protocol takes 16 minutes. For anyone who has a strong dislike of long-term cardio training, TABATA training provides a reliable and proven way to quickly overcome an aerobic session, but do not confuse speed with ease! Due to the rapid accumulation of lactic acid and total lack of air, this 4-minute program will exhaust you in a way that many other cardio workouts cannot.
Of course, both TABATA and circular training are based on the same principles of alternating high — and low-intensity intervals, but only the TABATA Protocol has positive properties, proven during the experiment. However, longer sessions of high-intensity training have one important advantage over TABATA training, namely a sharp increase in oxygen consumption for 24 hours after training.
Although you may think that this is not the main thing, but high-intensity training dramatically increases the overall caloric expenditure. This happens due to increased metabolism after training, and, unlike monotonous aerobic sessions, this effect persists for the next 24 hours.
Both TABATA Protocol and VIIT give a huge advantage to people who want to retain muscle mass. Unlike traditional cardio sessions at a constant pace, high-intensity intervals help you gain and maintain muscle mass. This is due to the fact that rapidly Contracting muscle fibers – the most predisposed to growth – are more effectively processed by training of this type.
TABATA Protocol for cardio
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Mastering the TABATA Protocol should not cause difficulties:
Start with a 10-minute warm-up in a constant rhythm
Work at a crazy pace for 20 seconds, then rest for 10 seconds
Repeat the 20/10 cycle eight times (4 minutes in total)
Complete your workout with a 2-minute hitch and return to the program 3-5 times a week
Choose cardio machines that can quickly change the degree of resistance
Over time, your body adapts to one type of load, so change your exercise equipment as often as possible to continue to consume maximum calories
For the most productive fat burning, go to the TABATA Protocol after strength training, when the muscles have already used up their supply of carbohydrates
Beginners can switch on more slowly and not train at the limit of human capabilities in all 8 rounds
Using the principles of TABATA to strength training
How can the Protocol be adapted to training sessions for which it was never intended? The final chords that will help you blow up your target muscle group at the end of your workout!
"TABATA-style" trains the heart and lungs, but it also provokes intense muscle pumping. This is very important, because filling the muscles with blood not only delivers nutrients and stretches the muscle fibers. It is proved that pumping stimulates increased secretion of growth hormone, and growth hormone is also an anabolic and lipolytic (fat burner).
b2ap3_thumbnail_post-45658-0-44684500-1327677565.if you are ready to add TABATA-style exercises to the final part Of your strength training, follow these tips:
Choose multi-joint exercises that involve more muscles.
Avoid exercises in which it is difficult to take a starting position. For example, a bench press sitting in the simulator is better than a dumbbell press over your head.
Because you will be working with a crazy intensity, it is advised to choose exercises with free-weights and exercise machines. This will make it easier for you to follow the technique of performing movements, especially when you are tired at the end of the approach.
Work fast and hard, but do the repetitions cleanly. Choose a weight with which you can do 12-15 reps with the perfect technique, but train for the time, not the number of reps.
Full-body exercises are the first candidates to recreate the crazy intensity of TABATA training. They can be performed with your own weight or even with weights, which will bring newness to your strength training.
Whether you are performing a classic cardio workout using the TABATA Protocol or one of the options inspired by the rest-pause Protocol, get ready to work with maximum efficiency and do not be afraid to experiment. This way you will continue to progress and avoid boredom.
