No time for fitness? Tabata will help!
Tabata is a new method of sports training, which will help out those who are sorely lacking time for fitness. If traditional fitness classes involve training for 1 hour, then Tabata allows you to achieve good results with 15-minute workouts. In extreme cases, training can be reduced altogether to 4 minutes, so much time is required to complete one approach.
The technique was developed by Japanese Izumi Tabata. To confirm the effectiveness of such training, studies were conducted in which two groups of athletes trained in different systems for six weeks. One group of athletes conducted standard hour training five times a week with an intensity of 70%. The second group trained four times a week for only 4 minutes, but with 170% intensity. The four-minute training session was held in two sessions – every 20 seconds of intense training alternated with a 10 second rest.
The first group during training significantly increased aerobic endurance, but did not achieve significant changes in the anaerobic system.
The second group increased aerobic endurance at the same level as the first, but at the same time anaerobic endurance in athletes increased by about a third.
Such impressive results make it possible to talk without any doubt about the effectiveness and efficiency of the Tabata method.
As already mentioned, the minimum training according to the Tabata method takes only 4 minutes. During this time, it is necessary to complete 8 approaches (20 seconds maximum load / 10 seconds rest). If necessary, time can be increased, and the loads themselves can be adjusted in several ways. For example, 6 approaches of loading for 40 seconds without stopping; 6 approaches of loading for 50 seconds with 10 second intervals; 6 approaches of loading for 30 seconds with 10 second intervals.
The most difficult to apply this technique to one exercise. This is understandable, because only some muscles will be constantly exposed to the load. Tabata for one exercise is used if there is a need to tighten a certain group of muscles, correct weak spots or add relief to certain muscles. For complex development it is better to use different exercises.
The progress of classes on the Tabata method can be estimated by how many repetitions you can do in the last approach. This will be an indicator of your endurance. For example, at the beginning of training sessions in the eighth approach, you manage to perform only 5 repetitions, and after a week of training you perform already 7 repetitions.
The exercises themselves can be chosen at your discretion. It does not make much difference and how many times at the beginning of training you have time to do the exercise, because over time this number will increase.