What are the advantages of this training method?

Tabata: what is it and who invented it?

Do you want to feel fit and burn as much fat as possible without investing too much time? You will need a high-intensity workout like the tabata method. This sports routine offers an optimal result with just a short amount of time! In fact, this training is done in 4 minutes. The training sessions are short, but tough. You’re going to have to push your body to its limit!

Did you know that this method originated in Japan? It was created by Japanese professor Izumi Tabata to coach the Japanese Olympic speed skating team as part of the Olympic Games in the 90s. While conducting his research, he found that aerobic capacity increased by 14% for participants who were subjected to an intense 20-second workout followed by 10 seconds of rest. As for the group that skated for an hour at an average level, its aerobic capacity increased by only 10%. It is from these results that the Japanese professor has set up the so-called Tabata method. This sequence is repeated 8 times to make up a 4-minute series.

Also, 4 sets make up a complete 20-minute training circuit, counting one minute of recovery after each set. This routine is perfect for those who want to work out and stay in shape but don’t have a lot of time!

Tabata: what are the advantages of this training method?

Here are some benefits of the Tabata method:

• Improves cardiovascular health: The Tabata method improves physical condition, but also the proper functioning of the cardiovascular system, as explained on Doctissimo. This is because this workout increases the amount of oxygen the body absorbs and improves your cardio-respiratory endurance.
• Saves time: A series of tabata workouts takes only 4 minutes.
• Does not require equipment: You can practice Tabata at home, without using any equipment, just as you can do this workout at the gym with dumbbells or using different machines. This varied training allows for different options.
• Accelerates metabolism: still according to Doctissimo, tabata promotes the afterburn effect, which is also called the afterburn effect, that is to say that the body continues to burn calories even after physical exercise, during the rest period. In other words, tabata helps increase metabolism. According to a study published in J Sports Sci Med, people who performed a 20-minute Tabata session improved their cardiorespiratory endurance and burned more calories than usual.
• Improves aerobic and anaerobic capacity: In his research, Professor Tabata has shown that interval training, or interval training, improves aerobic and anaerobic capacity. Indeed, by making a short but intense effort, you increase your anaerobic capacity. You can therefore lose weight while gaining muscle!
• Helps burn calories: A session of tabata stimulates the use of triglycerides and helps the body burn fat, even at rest. According to a study published in Obesity Science & Practice, high-intensity training is effective in reducing body fat.

How to do Tabata exercises at home?

Your body will be subjected to the effort, for 20 seconds, which is the duration of each exercise, followed by a 10-second break. Repeat this sequence 8 times. Warm up your body before you start your workout.

A tabata exercise routine looks like this:

• Warm-up phase: 5 to 10 minutes
• Effort phase: 20 seconds of maximum effort
• Recovery phase: 10 seconds break
• Total duration: This rhythm is repeated 8 times

As explained on the Healthline website, the high-intensity exercises of tabata training can include:

• Slots
• Burpees
• Squats
• Pumps
• Jumping jacks
• Dips
• Sit-up

Examples of tabata training

Here are two examples of tabata workouts that you can incorporate into your routine:

Workout 1 by Foodspring

• 20 seconds of squats, followed by a 10-second break
• 20 seconds of push-ups, then 10 seconds of break
• 20 seconds of mountain climber, then 10 seconds of break
• 20 seconds of squats, then 10 seconds of break
• 20 seconds of push-ups, followed by a 10-second break
• 20 seconds of burpees, then 10 seconds of break
• 20 seconds of squats, then 10 seconds of break
• 20 seconds of push-ups, followed by a 10-second break

The second exercise proposed by Women’s Health takes only 4 minutes. It consists of the following movements, in this sequence:

• Normal board
• Plank by raising the right arm
• Plank while raising the left arm
• Plank by raising the right leg
• Plank by raising the left leg
• Plank by raising the right arm and the left leg
• Plank by raising the left arm and right leg
• Mountain climber: The right knee touches the right elbow and returns to the starting position, then the left knee goes to the left elbow. You continue to alternate between the two sides.

If you’re a novice and don’t know how to organize your tabata session, here’s a complete workout, 20 seconds of work and 10 seconds of recovery.

FAQ

How many times do you practice tabata per week?

According to Health Passport, it is advisable to schedule a Tabata workout two to three times a week. Note that it is not recommended to do a Tabata session on an empty stomach. Perform this workout 3 hours after eating or 2 hours after a snack.

What is the difference between tabata and HIIT?

Tabata is a variation of high-intensity interval training, which is called HIIT. The difference is that tabata is a more intense version of HIIT. The latter is more flexible.

Who can use tabata training?

Tabata is particularly suitable for people who want to improve their physical condition, but don’t have a lot of time to train. It is also ideal for people who want to lose weight and increase their metabolism.

Be careful, if you are not used to training or if you have stopped sports for a long time, do not put 100% of your abilities into the intensive exercises of tabata. Give 60% of your abilities or add a few seconds to the recovery period.