Tabata exercise visited us few years ago and disappointed every proclaimer of excuse saying "I don't have time to exercise." It is namely form of physical activity that lasts less than 30 minutes. Its essence is to support fat burning and achieve best possible physical condition by very short, but very intense exercise as high intensity interval training (HIIT).
Tabata exercise was supposed to be something completely different originally
Tabata exercise got its name after professor Izumi Tabata, who initially probably didn't even suspect that his name would be inflected in gyms all over world. His original goal was namely something completely different than creating fashionable type of exercise. He wanted to improve performance of Japanese speed skating representatives. Together with his colleagues he developed high intensity exercise, in which short, intense sections alternate with rest. Effectiveness of method was tested within 6-week experiment, which consisted in comparing group of athletes exercising at high intensity, while members of second team exercised at moderate intensity. It turned out that athletes from "tabata-group" achieved significant performance increase, even in very short time.
You will love benefits of tabata
Tabata exercise takes place in 4-minute intervals and from one exercise you must do eight 20-second sequences, which are interrupted by 10-second breaks. It is very important to put maximum energy into intense parts. Whole exercise lasts approximately 20 minutes and consists of 5-6 exercises.
Just like athletes you can notice positive effects of tabata really quickly: burns fats and builds muscles, even improves endurance. It is time-saving, but burns much more calories than exercises with moderate intensity.
Other benefits of high intensity exercise and thus also tabata in points:
1. According to many studies those people who engage in HIIT can get rid of excess kilos easier than proponents of regular cardio trainings.
2. HIIT trainings move more muscle groups than most other forms of movement.
3. Calorie burning continues even after training.
4. Endurance improves significantly.
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Tabata exercise is only for those who know rules
Tabata training should contain also warm-up, always, really always find time for warming up muscles. Same applies to stretching after exercise. Trust us, it is truly important part of prevention of injuries and unbearable muscle fever.
Add tabata exercise to your regular trainings 2-3 times a week, no need to overdo it. Positive effects will be palpable and visible even this way, but at same time you prevent your body from being overloaded, consequence of which can be also stagnation.
Always work on different muscle groups and treat yourself to enough time for their relaxation, for rest. Impatience brings neither roses, nor shaped figure, rather exactly opposite effect: your muscles will weaken over time due to exertion.
Rather advanced athletes should start with tabata, because important is to have good endurance. If you don't have it yet, maybe different type of exercise will suit you at beginning.
If you smoke, have blood pressure problems or significant overweight, start practicing tabata only after consultation with doctor.
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