Tabata is a system of short, intense workouts: 20-second exercises at the limit of strength alternate with 10-second rest. Eight such rounds fit into four minutes.
History of Tabata Training
The system bears the name of its creator - Japanese sports physician Izumi Tabata (田 畑 泉). The doctor has published more than a hundred scientific articles in reputable sports magazines around the world. In 1996, the scientist studied the features of anaerobic and aerobic exercise, and developed a methodology that allows you to work simultaneously in two directions. The program has long been appreciated and widely used by professional athletes and fitness enthusiasts. It is an excellent way to burn all types of fat quickly and long term, increase endurance and build muscle.
Professor Izumi Tabata, in collaboration with a group of scientists from the National Institute of Fitness and Sports Ritsumeikan (Tokyo), proved that a four-minute session according to his method is much more effective than an hour-long endurance training. Research has documented an increase in anaerobic capacity by 28% and an increase in VO2 max by 14%. The fat burning effect continues for 24 hours after training, with the intensity nine times higher than after aerobic training.
Athletes are well aware of the VO2 score, which determines an athlete's prospects. In sports medicine, this term refers to the body's ability to absorb and assimilate oxygen. The main goal of Tabata training is to raise VO2 to high levels in 4 minutes.
The two control groups involved in the study performed six weeks of moderate to high intensity training. The first group worked five days a week for 1 hour with an average load. The participants in the second, intensive, group worked for 4 minutes four times a week. Comparison of the results showed that the functions of the cardiovascular system improved in the first group, but the condition of the muscles did not change. The progress in the second group turned out to be unconditional - the indices of the aerobic and anaerobic systems improved. In the course of the experiment, it was possible to establish the effectiveness and clear advantage of intensive interval training.
The validity of the conclusions was confirmed by research by specialists from the University of Wisconsin. It turned out that 15 kcal is consumed per minute of training tabata. For comparison: 9 kcal is burned in a minute of quiet running. Scientists at Auburn University found that after a 4-minute jump squat tabata, the metabolic rate doubles for at least 30 minutes.
If you are looking to improve your fitness and lose weight regularly, regular Tabata training is the right choice. The system is proven effective, you need to stick to the protocol and the results will be immediate.
