4 Important facts about high intensity interval training Bashny.Net

Tabata Protocol h2>

Izumi Tabata began to study the impact of short intensive training in the mid-1990s, as the head coach of the Japanese national team in speed skating. Together with other colleagues, he developed a method that allowed to shorten training time, without compromising their effectiveness.

The new complex consists of intense 20-second cycles at intervals of ten seconds. Training of eight approaches took about four minutes.

Tabata tried a new method of skaters on his team, and the results have exceeded all expectations. It was found that interval training is even more effective than the usual long hours.

Why is this method so effective h2> The secret to the effectiveness Tabata protocol consist in the fact that with such a fat burning workout lasts for a long time its completion. This is because in periods of very intense exercise body does not get enough oxygen, i.e. oxygen occurs "deficiency." After each short cycle, the body tries to "catch up" - oxygen consumption is greatly enhanced, causing, in turn, speeds up the metabolism.

Increased oxygen consumption, in turn, is connected with the normalization of hormonal balance, replenishment of energy, cell renewal, activation of the internal organs and muscle anabolism (the process by which energy is used for the formation of cells and tissues).

is more complicated than it seems h2>



It just seems that the four-minute workout - is negligible. No matter what shape you are - 20 seconds Tabata training method you will feel squeezed like a lemon - and there is still seven such cycles and pause between them is only 10 seconds.

Significant plus Tabata principle is that it can be applied to a large number of exercises - you can run, to engage in the exercise bike, squat, and so on. D. All that is required - the maximum number of movements in a short time and at full capacity.

12 minutes per week h2> Recently, experts of the Norwegian University of Science and Technology published the results of his research, during which proved that to maintain good physical shape is enough to engage only three times a week for four minutes. Of course, with the maximum intensity.

To participate in the experiment, Dr. Arndt Eric thionne and his colleagues invited 24 "non-competition", but healthy men who were engaged in two different programs:

13 people trained on the standard scheme: four intensive cycle (at a heart rate of 90% of the maximum) alternated with a three-minute periods of active rest (heart rate at 70%). The remaining 11 participants were trained on the new principle - only a four minute cycle at 90% of maximum heart rate.

As a result, the group worked on a new principle, the level of maximum oxygen consumption increased on average by 10%, while the group involved in the normal way (ie several times), the same figure rose to 13% - not much difference. The blood pressure of participants in both groups decreased.

The study authors note that their new principle of training is designed to inactive people who want to buy good physical shape and improve your health. For people with a good physical preparation, this method is unlikely to be as effective.

via factroom.ru