The Tabata method is a particular training circuit that provides high intensity exercises. Let’s see what it consists of and how it works.
In the panorama of diets and training systems to lose weight, the Tabata method is one of the most used . Among those who have relied on this type of training we can find the singer Noemi who has literally managed to transform herself. Why is it called so? It is named after the inventor, Izumi Tabata.
This method is in fact one of the most functional and complete training programs, designed specifically for those who want to lose extra pounds . Specifically, it falls into the category of high intensity interval training, or HIIT. These are exercises aimed at improving the aerobic and anaerobic characteristics of those who practice them. But let’s better understand how they work.
Tabata method: how it works
As we have said, the Tabata Method is a system of exercises that involves seven to eight repetitions at maximum intensity, followed by 10 seconds of recovery.
In general the series of exercises last about four minutes. However, it must be remembered that even if this circuit is short enough , it is essential to perform an accurate heating. This is to avoid muscle strain and to prepare the body for the workout that is about to begin.
It is also very important to introduce cool-down exercises at the end of the session, so as not to strain the muscles excessively. In fact, the Tabata method subjects the body to a high degree of fatigue, which is why it is not suitable for those who are heavily overweight or have cardiovascular diseases.
In any case, all experts agree that before starting or approaching the Tabata method it is better to consult your doctor.
Finally, it is strongly discouraged to combine this type of training with others that provide for overloads as there is a risk of muscle tears or other dangerous conditions.
The training of the Tabata Method
According to many studies, the Tabata method, in addition to being indicated for the athletic preparation of competitive sports, is also one of the most functional training systems. In fact, while the constant intensity exercises burn calories only during training, those provided by this training system allow you to burn calories even after the session.
To give a practical example we can say that a workout is structured like this :
-Heating or stretching for 2 minutes
– Exercises of 6 minutes, for each exercise a repetition of 20 seconds with 10 rest
-1 minute of recovery
Tabata method: the exercises
At the base of the Tabata method there are a series of exercises that increase the heart rate, up to the maximum levels that the body can bear. In this way it is possible to activate both aerobic and anaerobic metabolism.
The pauses between each repetition are obviously too short to recover and dispose of the lactic acid produced and, in reality, serve to remain at the highest levels of intensity for the duration of the circuit.
Therefore the particular alternation that distinguishes the Tabata method, together with the proposed exercises, accelerates the burning of body fats . Furthermore, during the intervals, exercises necessary to stimulate different muscle groups are performed, for example:
The particular characteristics of the Tabata method make it perfect for the athletic preparation of ring or running sports .