Table of Contents
What’s this
Conceived by the Japanese scientist from which it takes its name, this training is part of the category of high intensity interval training – High Intensity Interval Training, also called by the acronym HIIT.
This training comes from a 1996 scientific research conducted by Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo. A target group was taken who, working with specific exercises and certain effort and recovery times, achieved a 14% increase in VO2max and a 28% increase in anaerobic capacity. This type of exercise therefore has it as a key factor maximum oxygen consumption which represents the ability of an individual to generate and use energy under stress, when this is generated by the aerobic oxidative system.
This type of Interval training goes to engage all limbs and makes the abdominal center work well in a limited time that requires precise repetitions. Basically they go to perform seven or eight repetitions at maximum intensity and these repetitions alternate with ten seconds of passive recovery. The whole series usually lasts 4 or 5 minutes.
What kind of intensity level are we talking about? With a tabata workout we go to consume 170% of the maximum use of oxygen (expressed in VO2max), so we work at the maximum speed physically possible for a healthy subject. You increase your heart rate (HR) a lot and you burn a lot of fat.
Benefits
Suitable for those who mainly carry out aerobic and anaerobic work, or for those who train both endurance and strength, this type of work strengthens the whole body in a comprehensive and lasting way.
The positive results of tabata training in terms of toning and strength are evident in just 6 weeks. Many athletic trainers choose this type of training for improve performance of the professionals who follow, especially in sports fields such as football, running, basketball, handball. There are many benefits to the cardiovascular system and good results on certain muscle groups such as buttocks, abs and legs.
This type of training allows you to burn a lot of fat in a short time and then go to consume so many calories unlike any constant intensity aerobic session that builds endurance over the long term. This high intensity intermittent workout improves both aerobic and anaerobic conditioning in an important way as it exploits the intense stimulus of both energy systems. They also happen hormonal changes and in a positive sense: the levels of lipolytic hormones such as GH and catecholamines (adrenaline, noradrenaline) rise significantly due to the increase in cortisol levels.
The only contraindication: the impact on the joints and the whole body if you don’t know how to manage the intense level well. Many exercises involve squatting, jumping, running in place, and other executions require commitment to the joints. For this it would be advisable to warm up adequately and get active efficiently and never work if you feel pain.
This type of training must necessarily be adapted to previous injuries and general conditions of breathing, strength and endurance, especially in relation to personal data and gender. It is also important to dedicate oneself with care and caution to cool-down phase both for the sake of muscles and tissues and general metabolism. It would not be advisable to do Tabata with loads unless you know how to handle them. In general, it is a type of training that it’s good for those who know and respect their body and has the habit of training and dealing with fatigue and is not very suitable for those who are in a beginner phase of approach to sport in general.
3 typical exercises of Tabata training
How do you perform some typical exercises of Tabata workouts that allow you to burn and tone the whole body:
Burpee
To perform the Burpee, you bend your legs from the standing position and bring your hands forward to then kick back both legs in a single moment, then again the feet reach the hands forward and go up. Even just doing a few repetitions you feel all the fatigue and effort that involves going down and up, activating the abdomen to control the legs and prevent the back from yielding especially on the lumbar part. This exercise is named after its creator and is often included in Tabata fat burning programs.
Lunges
The right leg is brought forward, while the other leg comes down and the knee almost touches the floor. After bending the back leg, the front leg is also bent and then the standing position is reached again. You should not feel pain in the knees and the movement must be done with a certain overall compactness, without too many oscillations. Firms, strengthens and improves balance and proprioception.
Skipped squats
We start with a straight back, long and conscious breath, very active abdomen and buttocks, the weight goes on the heels. Bring your pelvis back as you flex your knees and then extend them again and perform a jump. You always need to balance the weight and keep the buttocks active. The neck must also remain active in the jumping phase without ever letting it go dangling in flexion or extension.
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