The Tabata system involves short circuit training, but the main key to success lies in its intensity. This training system is named after the scientist Izumi Tabata, who in the 1990s actively researched high-intensity training and proved its effectiveness in improving aerobic and anaerobic performance. But the classes have many subtleties and limitations that are worth understanding.
What we will tell you about:
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What is Tabata and what is it used for?
Tabata is a high-intensity interval training that works the main muscle groups in a short time. The complex lasts an average of 20 minutes and the scheme looks like this:
20 seconds – perform the exercise at maximum speed and adherence to the technique 10 seconds – rest You need to exercise for four minutes, alternating rest and load (eight repetitions). This will be a circle. The number of laps depends on your physical fitness. The rest between laps is one minute.
fitness and posture specialist
“If you need to tone your body quickly, give it a beautiful shape and achieve the desired results without spending a lot of time, then this is Tabata.”
The training is designed for trained people and is suitable for those who do not have time for a full hour lesson. It can vary in complexity depending on the person’s preparation. You can do it without equipment, with your own weight, or you can use small weights in the form of dumbbells. It is worth starting with simpler variations.
Tabata is suitable for both men and women. But it is important to note that these classes are not for beginners, but for people with average physical fitness. An untrained body is not ready for such a high load on the joints and cardiovascular system. This exercise can have a negative impact on your health, so it is recommended that you first prepare for such training for two to three months.
More information on high performance training:
High intensity training is a great way to lose weight and build endurance.
Benefits of Tabata training
Fast and effective weight loss by burning a large amount of calories; Increasing the level of endurance with regular training; Developing speed, coordination and strength; Strengthening muscles, exercising relief through simple exercises; Reducing the duration of training without loss of effectiveness.
It is worth noting once again that the benefits of training can only be obtained if the exercise technique is followed.
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Contraindications
Sport should only be beneficial, so if you suffer from certain diseases or are in certain physical conditions, it is better to stop practicing it. Contraindications include:
problems with the musculoskeletal system and joints; problems with the cardiovascular system; high blood pressure; diabetes in the back; recovery period from obesity;
Important! If you feel unwell or experience pain during exercise, consult a doctor.
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How to practice?
The structure of the workout can consist of any exercises. The main thing is that you can complete them at a fast pace, observing time intervals. We remind you that it is necessary to perform four to six circles for four minutes, with a minute of rest between them. In each circle, the exercise is performed for 20 seconds as quickly as possible, then rest for 10 seconds. You can perform the same exercise or use 5-10 different ones.
For more advanced users, it is suitable to do eight circles. To increase the load, you can also increase the periods of operation to 30 seconds.
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Examples of exercises
FitStars Coach, Adaptive Physical Education, Physiotherapy and Rehabilitation Specialist
“For more variety, include different types of exercises; you don’t have to limit yourself to just one.”
jumping jack
Execution technique
Stand up straight, legs together, arms down, spread your legs as you fly and clap your hands above your head. Quickly return to the starting position with a jump. Repeat the movement at a fast pace without pauses for 20 seconds, then 10 seconds – rest.
Photo: Nikita Bulgakov
scaler
Execution technique
Assume a plank position with your arms straight. Your hands are under your shoulders, your feet are resting on your toes. Your body is a straight line from your head to your heels, do not bend at the lower back and do not lift your pelvis too high. Alternatively, bring your knees towards your chest. Bend and switch legs quickly. Perform without breaks for 20 seconds, then rest for 10 seconds.
Photo: Nikita Bulgakov
overhead squats
Execution technique
Stand up straight, with your feet slightly wider than shoulder-width apart and your toes slightly apart. As you inhale, shift your pelvis back, bend your knees, and lower yourself until your thighs are parallel to the floor. You can move your body forward a little. Don’t let your knees go beyond your toes. As you exhale, stand up again. To make it more difficult, you can use a dumbbell and hold it between your legs as you perform the movement without breaks for 20 seconds. for 10 seconds.
Photo: Nikita Bulgakov
Back lunges
Execution technique
Stand up straight with your feet slightly wider than shoulder-width apart. You can place your hands on your belt or clasp them together in front of you. Take a wide step back and lower yourself into a lunge. The angle of both knees at the lowest point should be straight. Keep your back straight, you can lean your body forward slightly. Perform the movement without breaks, alternating legs, for 20 seconds, then rest for 10 seconds.
Photo: Nikita Bulgakov
Ship in the stomach
Execution technique
Lie face down, with your legs hip-width apart. Bend your arms at a right angle between your shoulder and your body and between your shoulder and your forearm. As you inhale, press your pubic bone into the floor, tighten your buttocks, and lift your chest off the floor. As you exhale, extend your arms straight up and lift your legs off the floor. As you inhale, bend your arms and lower yourself back down to the floor. Perform the movement without pauses for 20 seconds, then rest for 10 seconds.
Photo: Olga Derendeeva
Lizards
Execution technique
Take a lying position. Bend your elbow joint, lower your shoulder until it is parallel to the elbow. Move your elbows along the body. Then return to the starting position. If push-ups are too difficult, you can perform the exercise on your knees or alternate classic push-ups and push-ups on your knees without breaks for 20 seconds, then rest for 10 seconds.
Photo: Olga Derendeeva and Nikita Bulgakov
rectus abdominis
Execution technique
Lie on the mat with your knees bent. Place your feet flat on the floor. Clasp your hands behind your head, but do not put pressure on it. As you exhale, bend your body, lifting your shoulder blades off the floor. Keep your abs tight throughout the exercise. As you move backwards, repeat the movement at a fast pace without breaks for 20 seconds, then 10 seconds – rest.
Photo: Olga Derendeeva
Fold
Execution technique
Sit on the mat with your hands on the floor behind your back. Lift your legs off the floor as you inhale, lean your body back and stretch your legs forward without touching the floor. As you exhale, lift your legs and body and repeat the movement at a fast pace without pausing for 20 seconds. Then rest for 10 seconds.
Photo: Nikita Bulgakov
Bicycle crunches
Execution technique
Lie down on the mat. Press your lower back and lift your legs off the floor. Pull your socks towards you. Fix your hands behind your head, spread your elbows out to the sides. Perform a twist, slightly lifting your shoulder blades off the floor. As you exhale, bring your left knee towards your chest and at the same time point your right elbow towards it. As you inhale, twist your body back, straightening your left leg. As you exhale, repeat the movement on the other side. Do it at a fast pace without breaks for 20 seconds, then rest for 10 seconds.
Photo: Olga Derendeeva
Long workouts or short sets – it’s up to you. The main thing is to listen to your body and approach exercise wisely.
Follow the link to talk about training in high temperatures and humidity:
What are hot workouts: types, benefits and contraindications
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