Tabata training is an exercise regime based on the research of Professor Izumi Tabata from the University of Sport, Health and Science of the University of Ritsumeikan. Previously, he was a research fellow at the National Institute of Health and Nutrition in Japan. This training mode, consistors twenty (20) seconds of ultra intense exercise and ten (10) seconds of rest. It repeats continuously for four (4) minutes and repeats eight (8) times or eight (8) cycles. This was called the IE1 Protocol and was originally used to study athletes who completed training courses.
In the initial study, two groups of athletes were observed. One group trained with an intensity of about 70% (70%) for five (5) days over a six (6) week period. Each training module lasted one (1) hour each day. The other group trained in training with intense intensity for four (4) days a week for six (6) weeks. Each session lasted four (4) minutes, after twenty seconds of intense training (170% intensity) and ten (10) seconds of rest.
The result showed the following:
* Group 1 a significant increase in the cardiovascular region (aerobic system) was observed; but there was no effect on the anaerobic system or muscle area.
* Group 2 showed a significant increase in both aerobic and anaerobic areas compared with group 1.
Tabata Protocol
Dr. Izumi Tabata is well known for his research and research on intensive intermittent learning. His previous work included a training coach for a speed skating team in Japan. Head coach Mr. Irisawa Kotchi developed a training program using short bursts of high-intensity exercises; and then short periods of rest for athletes. Dr. Tabata was made to analyze the effectiveness of this training mode, which leads to what is now known as the Tabata protocol.
The mode includes exercises that can be completed in just four (4) minutes. If eight (8) cycles were completed, that would be enough to cure a person from all extreme exercises. Before the advent of this program, there were two (2) types of exercises that were included in the composition of the athletes. exercise program - exercises with low intensity for a long time to increase stamina; sprint that improves sprint ability. The latter, as it turned out, does not affect endurance and aerobics. Tabata Protocol, combined both programs together to improve training results.
Aerobic and metabolic benefits of tabs
It was shown that the use of exercises with high intensity and high kick improves the efficiency of athletes. For well-trained athletes, increasing the frequency of training, will not give further improvements. Endurance can be achieved through intensive training programs. It has been shown that this training regimen burns fat more efficiently. This may be due to an increase in the resting metabolic rate. High intensity training also reduces insulin resistance, which leads to the oxidation of muscle fat and improved glucose tolerance.
Studies have shown that high-impact exercises help improve insulin levels in healthy young men and women. It also leads to a significant reduction in body fat, as well as fat in the legs and torso. This would mean that these exercises are viable methods of preventing type 2 diabetes. In cardiovascular diseases, it has been shown that brief exercises on the intestines can improve cardiovascular risk in both adolescents and adults.
Tabata Training Interval
Tabata can be defined as an exercise method consisting of intervals that are completed within four (4) minutes. It takes eight (8) rounds of exercise for twenty (20) seconds each and ten (10) seconds of rest.
Dr. Izuzu Tabata thought about this about the effect of exercise protocols on the work of an athlete. The team discovered a method that gave unusual results. This method is now known as Tabata protocol / spacing.
In 1996, Dr. Tabata presented the study in “Medical Journal for Medicine of Science in Sport and Exercise”. This was documentation of the benefits of high-intensity intermittent learning (HIIT). This study was repeated many times. The conclusion was that the four (4) minutes of the “Tabata” workout exercises are better suited to increase aerobic and anaerobic abilities compared to one hour of endurance exercise.
Training Tabata Interval training can be performed with all types of exercises: boxing, cycling, skipping rope, rowing, running, skiing and swimming, among many others. There is also a variety of equipment that can be used in training: barefoot balls, rods, dumbbells, teapots and Swiss balls, body weight, tubes and groups, and so on.
Training Tabata may include the following exercise regimen:
1. Cycling sprints - good for lower body exercises and heart rate
2 Hindu squats - like a traditional squad, where you throw your butts until hands reach the ground
3 Jump with jumps - jump with alternating legs to break out and even out difficulties for the heart factor.
4. Jumping rope - can be used with various forms of legs: high knees, legs together, alternating legs and others
5. Box jumping - stand up and jump from the front to the top of the bench, then go back to the floor
6 Jumping Weight - Hold both hands at the end of a flat bench; both legs should jump from side to side
7 Climbers - make a triangle with their hands and feet; bring one leg to your chest, keeping your hands on the ground. Then switch legs and so on.
Why use Tabata exercises?
Training Tabata, can be considered as one of the best workouts with one fat burning, if followed and performed properly. It doesn't take long, but it makes you sweat, breathe, and concentrate just to finish your goal. This is an extreme job with painful attacks of muscle pain, soreness and days of uncomfortable movements.
This type of routine is useful because it involves a series of exercises on a part of the body. In addition to burning tons of fat, this type of training can:
* improve your aerobic endurance
* improve anaerobic functions
* improve muscle endurance and
* make you look fantastic, being strong and slim.
