The Tabata protocol is a high-intensity training program that produces significant results. The Tabata exercise [also known as the Tabata sequence] is an interval training period of 20 seconds for maximum intensity exercise, followed by a 10 second break, repeated 8 times without a pause for a total of 4 minutes. In a group environment, you can keep your score by counting how many liters/hops you do in each round of 20 seconds. The smallest round of numbers is your score.
This simple and powerful training method is attributed to Dr. Izumi Tabata of the same name and researchers from the National Institute of Fitness and Exercise in Tokyo, Japan. Their pioneering research in 1996, published in the journal Exercise and Sports Medicine and Science, provides documentary evidence of the significant physiological benefits of high-intensity interval training. After just six weeks of testing, Dr. Tabata noted that his subjects had an 28% increase in anaerobic capacity and their ability to consume oxygen increased by 14% [V02Max]. These results bear witness to healthy athletes. The conclusion is that just four minutes of Tabata interval training can improve aerobic and anaerobic capacity more than one hour of endurance exercise.
Although Dr. Tabata uses a mechanical brake motor cycle machine, you can apply this protocol to almost any sport. For example, basic Tabata training can be performed with sit-ups. Use as many muscles as possible, so use a full knee bent sit-up. Sit down without interruption every 20 seconds, then rest for 10 seconds. Repeat a total of 8 cycles.
What is the effect of 4 minutes of exercise? ... very much you will be amazed at how strong the four-minute exercise will be. Intervals tax your aerobic and anaerobic energy systems. It needs to be clear that this is not "8 groups of eight", although the goal of 8 repetitions in each group in the 20 second group is correct. Instead, it is "in 20 seconds" as much as possible to represent ", then a 10 second break.
In four minutes of fun, it is helpful to be able to see the wall clock with the second hand. Stop in twenty seconds, rest for ten seconds, then go. Watching the clock helps your attention and helps keep counting for eight cycles...
This is a longer example of a Tabata workout. This training consists of 4 independent Tabata intervals, each for 4 minutes. The total exercise lasts for 16 minutes. Always start with a gentle warm-up and calm. If your condition is not good, please consult your doctor before you try.
* skipping rope
* push ups
*Squat
*Pull up or pull up
Please note that the 10-second break in Tabata's workout is both physically and mentally important. Not only can they partially recover, they can also provide psychological relief. Switching from work to rest makes the workout fast. In addition, it allows you to train at a higher intensity, and these intervals are all relevant.
Another good exercise for Tabatas is the "deep thruster." The squat thruster is one of the popular large lifts for organizations such as CrossFit. Take two dumbbells and keep them at the shoulder height. Kneel down, push back to your back and keep the dumbbells on your shoulders. When you stand up, press the bell to the top lock position. You can press or use momentum while rising to help "kick" the ringtone. Keep your weight in your treatment, a little easier! A 25-pound dumbbell in each hand is a very difficult pusher workout!
Almost all cardiovascular exercises that use a lot of muscle can be customized according to Tabata interval exercises, so you can create them at will. In addition to the exercises mentioned above, you can also use sprint, rope, skipping, heavy duty, treadmill or rowing machine. Reduce the likelihood of injury by choosing the strength that suits your level of regulation - conservative. Integrate diversity into your Tabata training. Several meetings per week will provide sufficient strength.
Orignal From: Tabata anything - get four minutes of pain
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