Tabata Training of High Calorie Heat


High intensity interval training (HIIT) is aggressive these days, providing some of the most effective calorie burnout, weight loss and fitness. Those hard times (usually 10-60 seconds) take you to a new level of strength, outside of your comfort zone where your body can burn tons of calories.


Subsequent rest periods (sometimes the same length or longer than the intensity interval) allow you to recover so you can do it all over again ... and again ... and again. The traditional HIIT gym is hard, but if you want a challenge that will push you to the full limit, look no further than Tabata training.


What is Tabata?

The Tabata exercise, very simple, is a 4-minute exercise (excluding warming and cooling down) that includes 20 seconds of maximum strength or anaerobic training followed by 10 seconds of rest. He repeats this cycle 8 times a total of 4 minutes with a very short, very strong run.


The difference between Tabata training and other temporary exercises is intense. Because some times are shorter than the work set, the pressure increases as the oxygen bill rises, leaving you confused after just 4 minutes of exercise.


Although originally designed for athletes to improve performance, Tabata training has come to the forefront, giving the average gymnast a fresh and exciting workout. Today's Tabata exercise is not just 4 minutes, but it comes to an hour.


These exercises include not just a standing bike, as used in the first lesson, but a variety of activities and exercises: Cardio, strength training, kettlebell, combined movement, or your whole combination. Whether you are following a workout or creating your own (see below), there are pros and cons to consider before attempting Tabata training.


Good and evil

Benefits

  • Short exercise
  • Improves performance
  • It is a challenge
  • It works well


Evil

  • Not for beginners
  • I am not at all comfortable
  • Risk of injury
  • Monotonous


Benefits

Here's a look at some of the benefits of Tabata.


Short Exercise: Whether your exercise is a single Tabata or series, each Tabata drill is a short exercise, just 4 minutes long. Very short recovery segments (only 10 seconds) elevate the intensity, allowing you to do more in less time

Improves performance: Speed ​​swimmers in real research have benefited from the fact that Tabata improves both anaerobic and aerobic interactions (most cardio exercises focus only on one or the other). You will see that kind of improvement in your daily life and other exercises as your body becomes more capable of using oxygen.

Challenge: The perfect pick-me-up for advanced gymnastics looking for something new to try

Effective: Temporary exercise has been proven to burn more calories and increase performance. Focusing on anaerobic fitness training, such as Tabata training, offers even more of those calorie-burning benefits

Evil

There is also a flaw in Tabata. Here's a look at what those are.


Not for beginners: Tabata training is best for advanced gymnastics who are comfortable with strenuous exercise. Toughness accumulates, rising sharply towards the end. It is easy to become overwhelmed if you are not yet accustomed to this type of training

Extremely uncomfortable: If you go all out during high-intensity intervals (about Level 10 with an estimated level of exertion), a 4-minute cycle will feel like the longest, most uncomfortable 4 minutes of your life.

Injury risk: There is always a high risk of injury if you do high impact, very strenuous exercise. Minimize that risk by making sure you are ready for this type of training (a few months of regular exercise under your belt) and that you warm up before exercise.

Monotonous: Four minutes of the same exercise, even when resting in the middle, can get monotonous and quickly tire your muscles, causing your form (and motivation) to suffer.

Getting started

The beauty of Tabata training is that there are many options you can try to include videos like Amy Dixon's Breathless Body, audio exercises like Tabata Coach, provided by fitness DJ, Deekron, or you can do your own Tabata exercises using any activity you do. like him, though some will work better than others:

  • It runs outside
  • A motionless bicycle
  • Elliptical trainer
  • Advanced cardio exercises such as jumping jacks, burpees, or squat jumps
  • High strength training exercises such as squats, pushups, or lungs

Keep in mind that doing the same exercise 8 times can cause fatigue, so you may find your stamina (and your form) decreasing as you get to the end. Another way to combat that (and avoid monotony) is to mix and match tests in the same Tabata cycle.


For example, try alternating a jumping jack with a squat jump or do 8 different exercises during a cycle. To make your exercise easier, consider using a timer. The Tabata Pro App is one of my favorite Tabata Timers ($ 2.99), which allows you to set the length of your work and downtime as you wish.


Sample Tabata Cardio Workout

Below is one example of a Tabata exercise program that includes 4 sets of Tabata, each with two high-intensity exercises that you can rotate the length of each set. Remember, this is an advanced exercise, so adjust the exercises to fit your fitness level and take longer breaks if needed. Also add 10 minutes of cardio warm up slowly to increase strength /


Tabata Set 1

  • Burpees
  • Mountains

Switch each activity for 20 seconds, pausing for 10 seconds in between

  • Repeat 8 rounds
  • Rest for 1 minute
  • Tabata Set 2
  • Long Jumps
  • Plyo-Jacks

Switch each activity for 20 seconds, pausing for 10 seconds in between

  • Repeat 8 rounds
  • Rest for 1 minute
  • Tabata Set 3
  • Squat Jumps
  • Running - High Knees

Switch each activity for 20 seconds, pausing for 10 seconds in between

  • Repeat 8 rounds
  • Rest for 1 minute
  • Tabata Set 4
  • Jump Kick