What is the interval method of Tabata? This technique was developed by the sporty coach from Japan by name Amaze Tabat - he established what training of intensity and duration will yield the best results for combustion of fat. Besides, the important point of the technique is strengthening of muscles and increase in endurance.
In what method essence
The essence of the technique of the tabat is in that in 4 minutes to make 8 approaches according to the certain scheme: within 20 seconds - hard work, and then 10 second rest. It is considered that this method is applicable to any kind of physical activity: run, swimming, various occupations on exercise machines and also usual exercises which can be carried out in house conditions (the level, squats, "rock-climber", jumps through the jump rope, lunges, twisting).
As the training is carried out
So, within 20 seconds you perform any exercise with the maximum intensity, then within 10 seconds have a rest. Further again 20 seconds you perform exercise - already new. It is necessary to make 8 approaches with 10 second respites is the full cycle which lasts exactly 4 minutes. Then it is possible to take the break within 1 minute and to pass to repetition of the cycle. Approaches can be from 4 to 8 depending on your physical capacities (8 approaches are the full-fledged 40th minute training). Don't forget that at the beginning it is necessary to do warm-up to prepare the body, and at the end of the trenirvka the extension will be not superfluous.
Advantages of the technique of Tabat
- The opportunity to train effectively, without leaving the house.
- The number of the burned calories within the next day increases.
- Consumption of oxygen increases and metabolism accelerates.
- The 4 minute training according to the Tabata system is more effective, than the hour training of average intensity.
Minuses of the technique of Tabat
- This method is contraindicated to people with serious heart and pulmonary diseases.
- The Tabata method will suit only people with rather quite good physical training.
- Need to watch pulse during the occupations. For example, beginners aren't recommended to exceed the threshold in 120 beats per minute.
- Need to watch constantly time.