Tabata is a combination of traditional aerobic exercises with intense interval training. Tabata has been designed in such a way that it allows you to burn fat quickly and to oxygenate the whole body. If you are tired of many hours of training in the gym or you do not have patience with home fitness equipment, try Tabata training.

Tabatais a training formula developed in 1990 by the Japanese scientist Izumi Tabata. Initially, the training was intended for professional speed skaters, but over time it has also gained popularity among sports enthusiasts.

Tabata - aerobic and interval training in one

Tabata is a four-minute workout that involves alternating two types of exercises:

  • anaerobic , i.e. intensive interval training during which we train anaerobic endurance. When we do anaerobic exercise, our muscles work so hard that the blood cannot keep up with the supply of adequate oxygen to them. This is when the combustion process takes place in the muscles without oxygen.
  • aerobic(aerobic), i.e. moderate training, during which the muscles are not overloaded, which allows you to supply them with oxygen.

Tabata - training rules

The aim of Tabata training is to improve both anaerobic (anaerobic) and aerobic (i.e. aerobic) efficiency, and to stimulate metabolic processes, and thus - accelerate fat burning.

Tabata is based on 4 basic principles:

  • training lasts 4 minutes,
  • perform as many repetitions of the exercise as possible (e.g. push-ups) for 20 seconds,
  • 10 seconds of rest after every 20 seconds of training,
  • repeat exercise sessions 8 times.

Read also:

  • Cardio Training: What is Endurance Training? Benefits of cardio training
  • What is better for slimming: intervals or cardio training?

Who is Tabata's training for?

Tabatatraining is intended for anyone who wants to improve the overall efficiency of the body and burn unnecessary fat. Although Tabata training is intense and was designed with athletes in mind, they can also do itpeople who have never developed their physical activity before.

Tabata training and slimming

Tabata training is an effective weapon in the fight for a slim figure. The advantage of this intense training is that we burn calories even after its completion, because the level of metabolism is then significantly increased.

How to train Tabata - step by step

  • training should start with a 5-minute warm-up, during which you can perform e.g. jumps or a jog,
  • choose an exercise, e.g. push-ups, squats, uplifts, sit-ups,
  • we start the timer and make sure to exercise for 20 seconds,
  • we take a 10-second break,
  • repeat the exercises for 4 minutes (about 8 repetitions in total).

Remember that Tabata training is intense, so beginners can start it with one session a week. Only when the body gets used to such intense physical exertion, you can go to 2-3 sessions a week.

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Watch Tabata training on fat burning video

Watch the 30-minute tabata workout prepared by trainer Marta Henning.

Category:

Slimming