Its main advantages: free of charge, heart training, accelerated burning of subcutaneous fat. The essence of the technique is that you need to repeat physical activity in 8 intervals lasting 20 seconds with 10-second breaks between them. Only 4 minutes of interval training per day.
It is recommended to perform such exercises:
1. Squats with your own weight
2. Pull-ups with a straight grip
3. Push-ups from the floor
4. Pull-ups with reverse grip
5. Twisting, lying on your back, legs bent at the knees and held on weight.
6. Without lowering your feet to the floor, strike with both feet at an invisible opponent.
Examples of trainings can be found on YouTube by the word "Tabata".
Also, the Tabata methodology has a methodology for monitoring your progress. If you do push—ups and bounce, as in the video above, and do, for example, 14-13-11-10-9-8-7-7, then the sum of repetitions is 79 points per workout, and the so-called Tabata score is the last digit 7. It is the Tabata score that is the main indicator of progress in this methodology with these exercises.
By the way, people use timers on all videos. I didn't have that. However, one was found for iPhone (works on iPad as well) with great functionality — Tabata Pro ($2.99).
For Android.
For Windows Mobile.
Online timer.
Tabata History from crossfit.ru :
The authorship of this simple and powerful method of preparation belongs to his namesake, Dr. Izumi Tabata and a group of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking study in 1996, published in the journal Medicine and Science in Sports & Exercise, provides evidence of significant benefits of high-intensity interval training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his wards, along with a 14% increase in their ability to consume oxygen (V02Max). Moreover, these results were witnessed not by beginners, but by trained athletes. The study concluded that only 4 minutes of training according to the Tabata protocol can do more to increase aerobic and anaerobic capacity than an hour of endurance training.
As for fat burning, although the calculation says that prolonged cardio training burned twice as many calories as tabata, but measurements of subcutaneous fat showed that the control group training at shorter high—intensity tabata intervals lost significantly (9 times) more fat.
P.S. After writing the article, I decided to try this complex on myself. As a result, on the fifth repetition I lost count, and by the end of the workout my heart was beating like crazy, so I couldn't check the heart rate from inexperience. Share your observations in the comments %)
