Today, the fitness industry offers athletes of all categories a huge selection of diverse directions. These are strength exercises of different difficulty levels, diverse cardio loads, and low-impact exercise options. Any beginner will be able to find a direction for himself according to taste and level of physical fitness.
Recently, Tabata has become one of the most popular training systems. This sports regime was invented by the Japanese Izumi Tabata, who for a long time was looking for an optimal method to increase body stamina and get rid of excess body fat. Tabata is a special system with which you can even make the most basic weight loss exercises very powerful and effective.
Tabata fitness system: what is it?
This fitness technique is a special mode of performing intensive exercises for all muscle groups with alternating intervals for relaxation. The lesson itself can take a very short period of time.
The creator of this system claims that such an approach will be ideal for those who want to keep themselves in great shape, but cannot devote much time to full-fledged physical exercises in the gym.
To date, Tabata as a training regime has a lot of fans around the globe. Numerous athletes successfully use it for quick fat loss before important competitions, when it is required to get into a specific weight group. Also, the Tabata system is included in the mandatory set of physical exercises for officers and soldiers of most units of the American army.
These classes are unique in that a significant amount of time is not required for training. Basic training takes only 4 minutes. You can perform exercises even at home, without any additional equipment and sophisticated sports equipment.
Experts recommend exercising in the fresh air to improve the overall oxygen metabolism in the body. Choosing a specific exercise program, it is recommended to focus on the state of your own body, physical abilities and personal preferences.
Tabata in fitness gives excellent results in the fight against getting rid of extra pounds. We can say that this is a special type of interval training with the maximum intensity of classes.
Benefits of a Tabata Fitness System
The main advantages of Tabata as a system for performing weight loss exercises are that it:
allows you to actively break down fat deposits within 24 hours after class;
improves blood circulation;
normalizes gas exchange in all cells of the body;
increases aerobic endurance;
trains the heart muscle and respiratory system;
increases muscle tone;
strengthens the general immunity;
stimulates lymphatic drainage;
establishes metabolic processes;
works out different muscle groups at the same time;
eliminates cellulite and stretch marks.
Tabata training is based on the concept of “Tabata protocol”. This is a special sequence of actions that must not be violated. Physical exercises should be performed strictly according to the protocol:
exercise for 20 seconds with the involvement of all large muscle groups;
rest for 10 seconds;
repetition of the cycle.
According to this principle, it is necessary to perform physical activity within 4 minutes.Special lovers and admirers of the system say that if you give all the best for this short time, the result will be as powerful as after normal cardio workout for 60 minutes.
Recommended Tabata Weight Loss Exercises
How to choose the right exercises for weight loss system Tabata? Experts recommend not to include isolating physical activity in the training. Stunning results will help to achieve basic exercises, since most of them are multi-complex. All of them in their different versions are included in the basic training programs for weight loss, as they affect almost all the muscles of our body and difficult to work out areas.
Fitness classes in Tabata mode include the following exercise options:
deep squats (both with weights and without him);
push-ups from the wall;
push-ups from the floor with wide or narrow arms;
back push ups;
running on the spot;
walking in the bar;
swing legs back and forth;
lunges forward or backward;
jumping with claps and raising legs;
basic twisting on the press;
lifting legs in the hang on the horizontal bar;
hyperextension on fitball.
This is just a short list of the best Tabata fat burning exercises. It is not necessary to perform all exercises at the same time, it is enough to choose 4-6 comfortable loads, which can be combined and alternated between each other in each session at 3-4 trainings per week.
General Exercise Tips
In order for the training on the Tabata regimen to be effective and safe for health, it is necessary to adhere to certain rules:
You can not exercise immediately after a heavy meal. A minimum of 1.5-2 hours should pass after breakfast or lunch.
First, choose simple physical exercises that the body can withstand in 8 passes.
Training should begin with a warm-up to qualitatively warm up all the muscles. The duration of the warm-up is at least 10-15 minutes.
After physical exercise on the Tabata system, it is recommended to do stretching exercises.
Intensive training stimulates active sweating and loss of moisture, so at the end of the training you should drink at least 300-500 ml of water to make up for the deficiency of fluid in the body. After class, eat something protein-dietary: cottage cheese, egg, boiled brisket (poultry meat).
The effectiveness of fitness training will increase if you eat balanced. For effective fat burning, you will need to limit the daily calorie intake of foods and foods.
You can evaluate the effectiveness of classes on a number of indicators. One of them is a feeling of heat in the muscle fibers, pleasant pulling sensations in the muscles and ligaments, as well as active sweating. Objective standards can be calculated by heart rate after training. After careful training, the heart rate should be approximately 75% of the maximum permissible value. Allowable heart rate is calculated strictly according to the formula «220 minus age.»