A frequent request among newcomers to sports sections is the desire to lose weight, to get into a trim shape. At the same time there is an opinion that in order to get rid of excess fat deposits, it is necessary to exercise for a very long time. This is not true.
Japanese scientists in the 1990s developed a unique method of weight loss – “Tabata”. This system allows you to remove excess weight in a short period of time. You need to exercise for half an hour a day, doing 4-minute blocks of simple exercises with intervals for rest. Let’s consider in detail what mechanisms help you lose weight quickly, how many calories Tabata burns, and what the advantage of this method is.
What is tabata
The emergence of fitness exercises on this system is directly associated with the name of the Japanese physiologist Izumi Tabata. A set of tasks is a type of interval or circular physical activity. It is made up on the principle 20/10 or 20/10/8, i.e. 20 seconds – work at a fast pace, 10 seconds to rest. Such blocks must be done 8 times and the total is a 4-minute training. All exercises must be strictly performed in a clearly defined time.
The history of the origin of the method of training is associated with a scientific experiment, which lasted a month and a half. Two groups of people were selected to participate. The first performed a moderate-intensity workout five days a week for an hour. The second group exercised at full intensity four times a week for four minutes.
The findings were surprising. The intermediate level improved only aerobic function, anaerobic (muscle condition) function remained unchanged. The second group recorded positive results in the performance of both systems. It turned out that interval exercise contributes to quick weight loss, accelerates fat burning and allows a long-lasting effect.
Tabata was originally actively used in professional sports to train speed skaters before the Olympic Games.
Difference from cardio workouts
During a cardio workout, the body uses the standard method of energy release through oxygen oxidation of the nutrients received. This is the aerobic method.
During intense physical activity, as in the Tabata system, the body is forced to switch to a backup anaerobic method of energy production, because the standard method is no longer sufficient. That is, the process of using the available reserves is triggered. As a result, excess fat is burned and replaced with muscle mass.
For whom exercises are suitable
Engaged in such exercises can everyone who is physically prepared enough and has no contraindications. This is a great way to remove unwanted pounds. Especially the tabata method has become popular with fans of yoga.
In addition to the main classes, practitioners attend classes as an additional discipline, which helps to improve and train the muscular system. People often come to yoga classes with an inadequately trained body, which is an obstacle to performing difficult asanas. Intense exercises help to tidy up the figure in a short period of time – to pump the muscles, to train the endurance.
Pluses and Minuses of Tabata
Classes do not require special sports equipment (for example, as in Crossfit), take little time, all blocks of exercises are extremely simple to perform. The main advantages of this method are:
- development of performance capacity;
- working out of all the muscles;
- tightening of the skin;
- accelerated muscle growth;
- high calorie consumption and rapid weight loss;
- overcoming the plateau effect;
- correction of coordination.
It is worth knowing that like any other method, Tabata has several disadvantages. These include high physical recoil and stress on the joints.
Contraindications
When choosing a suitable fitness direction, you should not immediately start with tabata, this system requires good training. If there is a history of health problems and the following conditions classes are contraindicated:
- Heart and vascular disease (atherosclerosis, heart attacks);
- diabetes mellitus;
- problems with the musculoskeletal system and joints;
- dizziness;
- hypertension;
- obesity of 2-3 degrees;
- pregnancy;
- Low level of endurance.
The exercise should also be abstained from adherents of mono and low-carbohydrate diets.
Separately, it should be said that tabata is contraindicated in the presence of a herniated spine. For the restoration of the spinal column, other directions, such as Pilates or classes in the pool, will be suitable.
Rules
Begin training on the Tabata system for beginners should only be two to three months after preparing the body on other fitness disciplines. It is better to use the services of a professional trainer in order to properly and technically exercise with the greatest efficiency. At La Salute fitness club, experienced instructors conduct tabata classes for all comers.
Gymnastics consists of plyometric loads, power with its own weight and weights (dumbbells). All must perform with maximum dedication.