In sports practice tried and tested many methods of development of aerobic and anaerobic power. One of them, an extremely simple and powerful Protocol called TABATA (eng. Tabata Protocol) or interval training TABATA.
Major benefits of TABATA – easy exercises and a small amount of time to execute. The whole session including warm-up and hitch, takes less than 15 minutes.
History of the TABATA Protocol
The authorship method is owned by a Japanese sports scientist and the doctor Izumi TABATA. Along with a team from Tokyo's National Institute of fitness and sports in 1996, Dr. TABATA conducted a study to clarify the effectiveness of short intense interval training to burn fat and increase endurance. The results, published in the journal Medicine and Science in Sports & Exercise, demonstrated the effectiveness of such exercises.
Testing was conducted with the participation of professional athletes. After six weeks of sessions TABATA noted a 28% increase in anaerobic power and level of the IPC (VO2max) increased on average by 14% compared to the control group, practicing the usual hour of cardio.
In addition, the TABATA workout was a great tool for burning fat. It turned out that the standard 45 minute cardio workout burns more calories, but loss of subcutaneous fat directly from those who practiced TABATA were 9 times more.
What is the TABATA Protocol and how to implement it
TABATA – interval training with a total duration of four minutes. It consists of eight cycles of intense exertion interspersed with short rest. Start your workout with a thorough warm-up to warm up muscles and prepare them for the loads at their peak, and then you need to perform 8 sets as follows:
Phase of the sprint – 20 seconds.
The resting phase is 10 seconds.
In each active phase of the exercise are performed as quickly as possible. The resting phase lasts for exactly 10 seconds, during which you relax as much as possible, and then proceed immediately to the next set of 20 seconds intense exercise. The final time a TABATA workout is 4 minutes, then it is recommended to conduct a short hitch and a few stretching exercises.
To track progress, using a technique called TABATA. You must record the number of repetitions in each active phase. For example 11-10-9-8-7-6-5-5, summing them we get 61 points. The personal account is determined by the last digit: in our example 5. The growth of these indicators will witness an increase in anaerobic power of the body.
What exercises to choose for training TABATA
The TABATA Protocol is simple, but for maximum effect exercise should meet the following requirements:
to involve more muscles of the body, especially large ones;
to be technically simple;
to force the muscles to work under anaerobic conditions;
The purpose of the exercise is to force the body to recruit as many fibers in each muscle. At the same time for 20 seconds active phase of the first act ATF-the mechanisms of energy supply, and by the end of the phase connecting glycolytic. A burning sensation in the muscle in phase of the sprint is the best indicator that you are doing everything right.
Suitable exercises, maximally involving large muscles: push-UPS, squats with the weights, jumps from half squat, bike, crunches and crunches, kettlebell swings, pull-UPS, forward or reverse grip.
TABATA training is high intensity, and therefore absolutely contraindicated in the recovery period, newcomers and people suffering from cardiovascular diseases. If your running experience for less than a year, if you are relatively easy to overcome a distance of 5-10 km, if you have obesity II and above degree, the TABATA Protocol will do more harm than good. In this case, it would be wise to first gain the necessary physical form, and then proceed to intense interval training.
Better to start with simple exercises and minimal weights. The prerequisite is a preliminary warm-up. To approach any exercise with a not warmed up muscle is a direct way to injury and overload. After all eight sets should not immediately stop, let the muscles cool down, walk 5-6 minutes in a quiet pace, follow a few simple stretching exercises.
Frequency of training is determined individually, depending on the General physical condition of the athlete. In the initial stages it is enough 1-2 times a week, then you can increase to 3-4 times a week. To avoid overtraining monitor the overall health and dynamics of TABATA.