There are countless different training programs through which you can reach your fitness gols. It is advisable to combine exercises with different tension and type to achieve satisfying results. Many workout routines promise fast results, but they do not include highly intensive exercises. In result achieving your dream body becomes harder and even has a demotivating effect.
For an effective fat burn and muscle gain, the body needs to be put under a highly intensive training program. This is where Tabata takes its role. It doesn’t take a lot of time to do, which makes it perfect not only for achieving your dream body, but also perfect for people who have a busy lifestyle and who don’t have a lot of free time.
What exactly is Tabata?
It consists of a series of high intensity exercises called HIIT (high-intensity interval training), which go on for 4 minutes. It is one of the most popular training programs has 8 sessions, 20 seconds each, and a 10 second break between every session.
It takes only a few minutes to complete an entire Tabata cycle, but they are very exhausting and intensive.
Where does Tabata come from?
It is named after Izumi Tabata, a Japanese scientist who along with his colleagues studied the muscle tension after a normal training session and after HIIT.
They observed the progress of two groups of volunteers. The first, experimental group, was assigned an hour of steady-state cardio, 5 days a week. The second, control group, had to do 4 minutes of HIIT, 4 days a week.
The results show an increase of the aerobic and anaerobic capacity of the control group. Meanwhile in the experimental group there was no change in the anaerobic capacity.
Tabata is based on the training program that the control group followed.
Benefits of Tabata
Tabata is distinguished from other training programs for its fast fat burning and muscle gaining properties. It is short, but very effective and exhausting, which makes it ideal for people with little or no free time. It has a beneficial effect on your metabolism and can be performed everywhere, with different exercises, dumbbells and duration.
Before starting with Tabata
It is obligatory to warm up for at least 10 minutes before starting with HIIT. This helps the muscles prepare for the endurance of the upcoming workout and will prevent injuries.
If you have high blood pressure or other cardiac conditions, you must consult with your doctor before performing HIIT.
It is also not recommended for pregnant women to perform Tabata.
After Tabata, make sure to stretch your body to decrease any potential muscle soreness.
Basically, Tabata is performed with only one exercise of your choice – sit ups, squats, burpees or something else. The secret of Tabata is not the type of the exercise, but the way of performing it. Do your exercise with maximum effort for 20 seconds, rest for 10 seconds and repeat 7 more times.
The full Tabata cycle is 8 rounds. The idea is to engage the whole body, or at least the main muscle groups.
What makes Tabata so hard is executing the same motion for 4 minutes with an extreme intensity. Some people prefer to alternate different exercises, prolonging or reducing the duration of each round, according to their physical capability.
No matter how you choose to organize your Tabata cycle, if done right, at the end of it your body will be as exhausted, as after an hour long steady-state cardio.
One of the easiest exercises you can do is 8 rounds x 20 seconds of sprint with a 10 second rest after each round(walking).
During winter time jump-rope, sit-ups, squats, push-ups and burpees are a very convenient option. Also, an interesting way of performing Tabata is by punching a boxing bag. You will be amazed how long these 4 minutes will seem. This option is especially suitable for terminating a strength training.
If you are a beginner, It is advisable to start out with 3 Tabatas per week and to slowly increase the intensity. For best and fastest results training every other day is better than everyday, because the muscles need to rest after every HIIT session.
Take Kre-Alkalyn®+Vit.E one hour before training will not only boost the energy levels and endurance, but it will also help for a faster recovery. It will increase the effect of Tabata by speeding up the fat burning and muscle gaining rate. It is ideal for beginners, as well as for bodybuilders and fitness enthusiasts of many years who want to decrease the muscle tiredness after a hard training.
With Kre-Alkalyn®+Vit.E you will be charged with extra power for more effective and satisfying results.
Those of you who are interested in Tabata and how to properly perform it, are welcome to visit our shop in Sofia at 104 Alexander Stamboliiski bul., where two fitness professionals will pay you personal attention and give you examples on how to properly perform it and lots of other useful information.
We will be waiting for you!