Burn more calories with TABATA workout
TABATA training is, in the simplest case, a 4-minute workout (not including warm-up and hitch) that includes 20 seconds of very high intensity or anaerobic training followed by 10 seconds of rest. You repeat this cycle 8 times for a total of 4 minutes for a very short and very intense workout . The difference between TABATA training and other interval training is in absolute intensity. Since the rest intervals are shorter than the working sets, the intensity increases as the severity of the breath increases, making you breathe very hard after just 4 minutes of exercise.
Originally created for athletes with the goal of improving performance, TABATA training has become popular, offering the average athlete exciting new workouts. Today's TABATA training is not just 4 minutes, but up to an hour. These workouts include not just an exercise bike, as used in the original study, but also various exercises and : cardio, strength training, kettlebells, complex exercises or a combination of them.
Whether you're using a ready-made workout or creating your own (see Below), there are some pros and cons to consider before trying out a TABATA workout.
Positive
* Short workouts - whether it's a single TABATA workout or a series, each TABATA exercise only lasts 4 minutes. Very short recovery segments (only 10 seconds) greatly increase the intensity.
* Improves performance-skaters in the initial study benefited from the fact that TABATA improves both anaerobic and aerobic compactness (most cardio workouts only target one or the other). You will also see these improvements in your daily life and other workouts as your body uses oxygen more efficiently.
* Difficulty - perfect for experienced athletes who are looking for something new to try
* Efficiency-interval training has been proven to burn more calories and increase performance. Focusing on anaerobic interval training, such as TABATA training, offers even more calorie-burning benefits.
Minuses
* Not for beginners-TABATA training is best suited for experienced athletes who are comfortable performing high-intensity exercises. The intensity builds up, peaking near the end. It is worth gaining experience if you are not used to this type of training.
* Uncomfortable - if you do your best during high-intensity intervals (about level 10 on the perceived stress scale ), the 4-minute cycle will feel like the longest of your life.
* Risk of injury - there is always a greater risk of injury when you perform high-performance, high-intensity exercises. Minimize this risk by making sure that you are sufficiently prepared for this type of training (several months of regular exercise under your belt) and thoroughly warm up before training.
* Monotony - 4 minutes of the same exercise, even with breaks in between, can become monotonous and quickly tire your muscles.
The
Beauty of TABATA training is that There are several options you can try: video, audio training, or you can make your own TABATA workout with any activity you like, although some of them will work better than others ·
* Sprint
· Stationary bike · Elliptical trainer
· High-intensity cardio exercises: jumps, burpees, squats, etc. · high-intensity Strength exercises: squats , push-UPS , lunges, etc.
Keep in mind that doing the same exercise 8 times can cause fatigue, so you may find that your intensity (and your form) lags as you approach the end. One way to deal with this (and avoid the monotony) is to combine exercises in a single TABATA cycle. For example, alternating a jump with a jump with a squat, or even performing 8 different exercises during a cycle.
To simplify your training, consider using a timer. The Tabata Pro app is one of my favorite Tabata timers, allowing you to set the length of work and rest intervals.
Example of TABATA cardio training
The following is just one example of a TABATA workout that includes 4 sets of TABATA, each with two high-intensity exercises that you will alternate depending on the duration of each set. Remember that this is a difficult workout, so change the exercises to suit your fitness level and take longer breaks if necessary.
Warm-up: 10 minutes of cardio, gradually increasing the intensity
TABATA Set 1: 1. Burpee 2. Climbers Alternate each exercise for 20 seconds, resting 10 seconds between them, and repeat 8 cycles. Rest 1 minute
TABATA Set 2: 1. Long jump 2. Jumping with arms and legs spread Alternate each exercise for 20 seconds, resting between them for 10 seconds, and repeat 8 cycles. Rest 1 minute
TABATA Set 3: 1. Jumping from squats 2. Running-High knees. Alternate each exercise for 20 seconds, resting between them for 10 seconds, and repeat 8 cycles. Rest 1 minute
TABATA Set 4: 1. High jump 2. Lunges from side to side Alternate each exercise for 20 seconds, resting between them for 10 seconds, and repeat 8 cycles. Rest for 1 minute. Cooling: 5 minutes.
Total training time: 35 minutes
