Tabata Training is a highly intente interval training, the purpose of which to perform the maximum number of movements in the minimum time. Tabata gained incredible popularity among those engaged in a very simple and universal technique. Tobata training on a par with other types of high-intensity training, gradually displaces classic aerobics and cardio of medium intensity from the schedule of fitness lovers.
If you want to lose weight quickly and efficiently T. regular classes According to the tobate protocol, are an excellent way to achieve the goal. We offer you the most full guide by tobate training with detailed description Their features and advantages, as well as the finished selection of tobate exercises + classes of occupation.
Tobata Training: What is it?
In 1996, the Japanese physiologist and the doctor of science of Izumi Tabata conducted research in search of an effective way to increase the endurance of athletes. Izumi Tabata and a team of scientists from the National Institute of Fitness and Sports in Tokyo chose two groups of training and spent six-year experiment. Medium intensity group worked five days a week for o'clock , high intensity group worked four days a week for 4 minutes .
After 6 weeks, scientists compared the results and were amazed. The first group improved its aerobic performance. (the cardiovascular system) , but at the same time anaerobic indicators (muscles) remained unchanged. While the second group demonstrated much more Serious improvements in indicators and aerobic, and anaerobic system. The experiment clearly demonstrated that the intensive interval training on this method has a strong influence on both aerobic and anaerobic systems of the body.
The tobata protocol was tested in a strict scientific situation, and it became one of the most serious evidence of training. The doctor is the author and co-author of more than 100 scientific articles in the most famous sports publications. His name has become nominable thanks to the invention of this method of training, which is very popular worldwide.
What is the essence of the tobate training?
Tobata training has the following structure: 20 seconds Maximum load, 10 seconds rest, repeat this cycle 8 times. it one Tabata Round, It lasts only 4 minutes, but it will be truly crazy 4 minutes! You must post 100% if you want to get the result from a short training. The load should be sharp and explosive. In fact, tobate is a special case of high-intensity interval training (VIIT or HIIT).
So, again about structure of Tabata Round for 4 minutes :
Such 4-minute tobate rounds may be somewhat depending on the total duration of your workout. Between Tabata-Rounds is expected to stay in 1-2 minutes. If you do at the maximum, then usually grabs 3-4 Tabata Rounds For a full load. In this case, the overall duration of the workout will be about 15-20 minutes.
What is the tobate different from cardio training?
Efficiency of Tabata Training for Slimming
Tabata training is very intense, they sharply increase the pulse and maintain it at a high level throughout the exercise. So you can burn a large number of calories Even for a short occupation. The exact number of calorie burned is determined individually depending on your level of preparation. As a rule, more experienced engaged in less calories are burned than beginners. On average, 10 minutes of tobate training can burn 150 calories.
But the most important advantage of Tabata training is not a high calorie consumption, but "DOVOGE EFFECT" . This means that your body will actively burn fat for another 48 hours after training, so that you will significantly speed up the process of getting rid of excess weight. For example, the usual cardio-training at an average pace does not give such an effect, so it is much more productive to engage in tobate for the result.
Tobata training are anaerobic loads, so they do not providenegative impact on muscle tissue, unlike the same cardio training. At the same time, they perfectly train the heart muscle and increase stamina. In addition, such high intensity interval training Enhance sensitivity muscular fabric To insulin, and therefore simplify the process of fat burning.
How quickly you can lose weight on the tobate-training depends on the metabolism, the initial percentage of fat in the body, the regularity of loads and, of course, nutrition. Remember that to get rid of excess fat It is necessary to eat with calorie deficiency so that the body began to split fat for energy. The optimal rate of weight loss with tabata training sessions is 0.5 kg of fat per week. In the first week, a loss of 2-3 kg is possible due to getting rid of excess water in the body.
- This is one of the most effective There are ways to lose weight and burn fat in the body, while the risk of losing muscle tissue is minimal.
- Classes are short in time, and in efficiency are not inferior to full-fledged watchmaking.
- You will improve your aerobic (endurance) and anaerobic ( muscle mass) indicators.
- Tobate increases the sensitivity of muscle tissue to insulin, and therefore simplifies the process fat burning.
- You can practice tobate training at home, on the street, on the playground, in the hall - everywhere.
- For a tobate training, you will not need an additional inventory, you can deal with the weight of your own body (but you can and with burdens).
- Regular studies on vite training reduce the risk of developing diabetes and help fight depression.
- Training on the protocol Tableware is very simple, clear and clear By its structure, it is incredibly convenient to do.
Timers for Tabata Training: 3 Ready Options
In order to successfully engage in Tabata-training, you will need a special timer with a countdown. But where can I take a tobate timer? We offer you 3 ready-made timer options for Tabata Protocol.
The simplest thing is to download a free app with a tobate-timer for a smartphone. Programs simple, comfortable and customizable. You can change the number of intervals, set the time of exercises and recreation, the number of cycles. Exercises are accompanied by an audible signal, so you definitely do not miss the beginning and end of the workout
Applications with tobate-timers in Russian for Android:
- Tabata Timer: Link.
- Tabata Timer for Training: Link.
Applications with tobate-timers in Russian for iPhone
- Crossfit Timer - Interval Tammer: Link.
- Tabata. Interval timer: link.
2. Video with tobate-timer
Another option for the work on the protocol is Table: take special videos on YouTube with the finished tobate timer. They are created specifically for practicing training - you only need to include video and start studying. The minus of this method is that you cannot independently configure the intervals.
a) Timer Timer on 1 round with music (4 minutes)
b) Timer tobate for 1 round without music (4 minutes)
c) Tammer tobate for 30 minutes with music
If applications with tobate-timers and videos are not suitable for you, you can take sites with ready-made timer programs. Just open the page, install the necessary intervals and start doing. Links will open in a new window:
- Website with tobate-timer in Russian: https://fitneesdomaonline.ru/tabata/
- https://fitlb.com/tabata-TimeR.
- Website with tobate timer on english language: http://www.tabatatimer.com.
5 video with tobate training
If you are interested in Tabata training, then you will definitely see our selection of video:
- 20 Tabata training in Russian from Fitnessomaniya
We also offer you 5 ready-made tobate training programs from 10 to 30 minutes for those who like to deal with video coaches:
1. Tabata training for 15 minutes
2. Fir-burning training on the tobate system (8 minutes)
3. FitnessBlender: Hiit Tabata Cardio Workout (20 minutes)
4. Popsugar: Cardio and Sculpting Tabata Workout (30 minutes)
5. CHRISTINE SALUS - TABATA TORTURE (30 minutes)
Trainer of the simulator hall
2015-07-02
Views: 22 495 Evaluation: 5.0
Interval training - training, aimed at burning fat, and giving up relief to your body. I would say it is the most effective trainingif the goal is to lose overweight. There are many fat burning different exercises and techniques. And one of these is a unique tobate system (tobate protocol). The beauty of this system is that the training takes only 4 minutes and is excellent for those who are not ready for hours to reduce themselves in cardio simulators. As mentioned above, ideally one circle of training takes 4 minutes -20 seconds of the most intensive work and 10 seconds of recreation. And such 8 approaches in a row. From one to three such circles, depending on your training and the goal. Rest between circles is 1 minute.
How to make training?
The circle in the training can consist of one or more exercise. We select exercises so that in 20 seconds you can perform 8-10 repetitions. At the same time, the exercise should not be difficult to coordinate so as not to get injured during execution. Especially at the end of the workout, when to control the quality of the exercise becomes difficult.| Example number 1: | Example number 2: |
| 1. -20 sec. 8-10 times | 1. - 20 seconds. |
| Rest - 10 seconds. | Rest - 10 seconds. |
| 2. Squate -20 sec. 8-10 times | 2. Burpie (Burpee) - 20 sec. |
| Rest - 10 seconds. | Rest - 10 seconds. |
| 3. Squate -20 sec. 8-10 times | 3. Jumping Jack - 20 seconds. |
| Rest - 10 seconds. | Rest - 10 seconds. |
| 4. Squate -20 sec. 8-10 times | 4. Vasses - 20 seconds. |
| Rest - 10 seconds. | Rest - 10 seconds. |
| 5. Squate -20 sec. 8-10 times | 5. Burpie (Burpee) - 20 sec. |
| Rest - 10 seconds. | Rest - 10 seconds. |
| 6. Squate -20 sec. 8-10 times | 6. Jumping Jack - 20 seconds. |
| Rest - 10 seconds. | Rest - 10 seconds. |
| 7. Squate -20 sec. 8-10 times | 7. Drops - 20 sec. |
| Rest - 10 seconds. | Rest - 10 seconds. |
| 8. Squate -20 sec. 8-10 times | 8. Burpie (Burpee) - 20 sec. |
Oddly enough, the effect of these exercises occurs after training, and lasts about 3-4 days. The exchange of substances in humans is accelerated, as a result of which we lose weight.
A bit of history
The tobat protocol appeared in 1996 in Japan and its author is the Japanese scientist Izumi Tabata. Studying research together with the National Institute of Fitness and Sports, collecting and having studied all the materials of research, Izumi Tabata compiled a training system, which was first published in the publication of the journal "Medicine and Science in Sports and Training". An experiment was conducted on two groups of athletes, one of which was engaged in a standard program (intensity of 70%) within 6 weeks 5 times a week for 1 hour. The second group was engaged in a highly intensive interval program: 4 times a week for 6 weeks, 4 minutes two sessions - 20 seconds of high-intensity loads (170%) and 10 seconds of recreation. Athletes involved in the principle of tobate interval training showed loss subcutaneous fat Nine times more! High-interval training are not suitable for everyone. There are contraindications:- and heart disease
- You can do at home
- Does not require the cost of time, as we spend just 4 minutes for one circle
- Heart training
- Easy to endurance
- The subcutaneous fat is burned
- Before training, be sure to warm up ,.
- Break between circles 1 minute.
- The number of exercises depending on the purpose.
- All exercises must be multi-lane, but simple.
- Control of breathing, do not delay, breathe intense.
- To train no earlier than two hours after meals.
The revolutionary method of weight loss - tobate. Unique exerciseswhich can be done at home, developed by a group of researchers led by Dr. Izumi Tabata.
Thanks the ideal option, you can do 4 minutes a day, achieve good results - burn 54 kkaliria.
What affects fat burning? Intensive interval training. Combined in it physical exercise With rest. That is, you are doing 20 seconds, then rest 10 seconds. Each exercise is designed for 8 approaches.
What do these exercises give:
- Muscle strengthening;
- Tightening of the whole body;
- Increasing endurance;
- Strengthening the heart and blood vessels.
How fast are the results?
Effect can be expected immediately after workout.
It will express in:
- increased metabolism;
- reduction of volumes;
- fat burning;
- drawing a figure of reliefs.
Tobate is performed without additional devices And when killing intensity. These exercises in the people will be heard called "Military Training". In general, the result comes after 5 training. For 2 months, 10 kg is burned. By the way, even if there are no training, on the 3rd day after them, fat still continues to melt.
How to spend housework training on the system of tobate: Recommendations
This is the best complex for those who for some reason can not go to workout in the gym. If you first apply this technique, then you need to start with low loads. But necessarily during exercises do not stop and act according to intervals.
Most importantly, you need to configure that you will succeed. The load is heavy, and you can quit at any moment to do. Beginners have no good endurance, so you need to do at the beginning simple exercisesso as not to apply harm.
Advice:
- start with simple technology;
- use 1-2 tasks;
- reduce the number of approaches;
- adjust the duration of classes and recreation, let's say, 15 seconds of occupation and 15 seconds of rest;
- first training in 3 minutes;
- do not train every day, be sure to present the days of recovery;
- pay attention to breathing.
There are 8 standard exercises which are performed within 4 minutes. Each exercise is given 20 seconds for which it is necessary to do in the most accelerated pace. After every 20 seconds, a 10 second pause occurs, and then the exercise is repeated. So 8 times.
You are a novice, then pay attention not to the number of repetitions, but on the stopwatch. After completing the complex, proceed to stretch. And immediately before the complex, perform the workout. If the entire set of exercises will be repeated from 3 to 5 times, then the effectiveness will definitely show itself.
You must feel burning in the muscles. This is the key to what you do everything right. And do not forget at the end of the workout 5 minutes just calmly like. If you are just starting to develop the technique, then start with light exercises. For example, with squats and jumps in the air.
What is needed tobate timer and music
A beginner athlete can make one approach and walk to exhaustion. And the experience can increase the load. Therefore, Tabata Timer was developed.
What he does. He divides the occupation for 4 parts: 
- Introduction
- Voice team to the beginning of the lesson
- 20 second musical pumping
- 10 second pause
It downloads or enjoy online.
Countdown within four minutes, divided by 8 periods. When they end, the signal sounds. Also, for convenience, the timer is used.
In order to be able to download special tobate music and adapt under the exercises, making pieces with interruptions. Music is used by any: jazz, classic, rock. It is necessary that the music is tuned to positive emotions and helped when loading.
Examples of tobat protocols
The tobate system is called the protocol. Although 4 minutes seem too simple for weight loss, actually go high energy costs.
After 3 months, the body will already be able to increase anaerobic load 3 times. There is no special selection of exercises in the protocol. The main thing is that the exercises are simple.
Classes begin with a warm-up. For blood circulation in the body, use: walking, squats, slopes, lunges. And at the end training light Walking to calm the pulse. It is impossible to eat in front of the lesson, except for 2 hours before the start of the banana. Want to tighted belly? It is possible to pump it for 1 lesson. That is, for eight approaches. You can perform 1 exercise or 8 different.
Exercises for the protocol exist on:
- Legs. This: squats, mahs, drops, jumping, jump, running on the spot
- Stomach. Pumping: upper, bottom, medium, oblique muscles. Can be tilted in different directions. Twisted standing and lying
- Back: lying, with lifts, slopes, twisting
- Hands: Mahi, pushups, rotations, blows
- Buttocks: Mahi lying, standing on the knees, squats
Exercises for the abs
With the initial position of the hands behind the head, pumping occurs upper press. You can raise the case to bent feet, draw eight, legs raised up, make a bike.
Exercises for foot
To work out the muscles of the legs, there is the following protocol:
- Legs together, squat, without taking heels from the floor;
- Put legs on the width of the shoulders, deploy socks to the sides, straighten the back of squats with the rise on the socks and the torn heels from the floor;
- Do so wide rack. The severity of the body is transferred with deep squat on one leg, leaving a straight line;
- Foot feet forward with the transfer of body gravity. Widely dilute legs, perform jumps, alternately bending your knees so that they get the belly
- Mach right, left foot
Important: When training a cardion is created, as large energy costs occur. Therefore, before starting to engage, consult with a specialist.
So, the tobat protocol implies:
- "Phase Sprint" go for 20 seconds;
- "Phase rest" in 10 seconds;
- make 7-8 approaches.
Basic exercises on the tobate system for men and women
If a man is losing weight and he has no muscles, he looks unattractive. Among women problem places: Press, Boca, Buttocks. Men can be a program, or engage in a special complex.
In the base, novice complex for men are involved: legs, buttocks, hips, press
- I. p. Hands in front of the breast, legs on the width of the shoulders. Sit down, get up and remove the straight leg in stron. We repeat 8 times to 20 seconds, not forgetting about the break between the sets.
- I. p. Standing, feet parallel. We take a step back with the left shogged foot. Rely on the bent front leg. Support - front leg heel. Then the legs change.
- I. p. Standing on the knees we rest in your hands in the floor. Stretch in the bar. Tighten the knee alternately to the shoulder.
- I. p. Lying on the floor, spin pressed, legs under 90 degrees. Slowly raise and lower the pelvis.
Exercises are performed for 8 episodes.
Basic complex for women is:
- Squats;
- Turns to the sides, hands bother at the chest level;
- Push-ups standing on the knees;
- Scissors;
- Lying bending your knees and reach your hands to the fingers;
- With hands on the back of the head top Torch, as high as possible.
And this exercise can perform both men and women:
Standing, stretching your hands along the body, bounce, clap your hands over your head, then sit down, pull the legs back, squeeze, lie down and repeat everything in the reverse order.
Top exercises on the tobate system for beginners
Suitable exercises should use different muscle groups. Can be developed in:
- incomplete squats with weight and slopes;
- pushups and jumping into the air;
- squats with weight and lunges forward.
Now consider the very first complex.
In training 4 exercises:
- Running on the spot with a raising hands up. Elbows are bent, top straightened.
- Squate with a stop on one leg and raising another bent leg, alternately.
- Jumping: feet weeping to the sides, connect. Hands work, like legs.
- We take dumbbells when you crumble, arms bent in the elbows, we take up.
To have a result, you need to lad out as much as possible. But for this you need experience. You ourselves must decide what's most suitable for you. If you are able to make 8 approaches, then you are on the right track.
You can enable the "climber" exercise. Endurance is trained here. We study: chest, biceps, hips, quadriceps, shoulders. When you stop lying, the back and legs create an elongated straight line. Hands on the width of the shoulders. Strain press and pull alternately bending legs To shoulders. The feet of the floor do not touch, they are on the weight.
Planck. It makes it possible to pull up all the muscles. Muscles are strained here: the hips, press, buttocks, torso, provided the body parallel to the floor. The duration of the exercise is 20 seconds.
Tabata training. Tobat training training
or by the tobate protocol. Why Tabata
fat burning training. What programs
work, what are the secrets and chips.
Well, tobate training video, of course.
Tabata training is named so by the name of its creator - Japanese sports doctor Izumi Tabata. Back in 1994, before Dr. TaBoy, there was a challenge to prepare the Japan national team on skating sports. With the task, the doctor coped and found out in the course of research that the most effective workout regime to enhance aerobic and anaerobic endurance will be an alternation of high-intensity load with short rest.
The scheme was so successful that after 10 years Izui Tabata patented his scheme and protocol and he began to be called - tobate training. However, for a start, as always
Tobati training video
Tobat training training
this is a special case of highly intense interval training - WIT. Or, in English Hiit - High-Intensity Interval Training. In detail about it, you can see the link, and now I briefly summarize about:
the meaning of HIIT is that such training
- Increases calorie consumption for a long time after its end due to the so-called deferred oxygen consumption. E.P.O.O.C - Excess Post-Exercise OXYGEN CONSUMPTION
- Increases the sensitivity of muscle tissue to insulin, which facilitates fat burning
As you understand, the varieties of these hiit training of the darkness darkness - and the training of tobate is one of them
Tobat training - essence
So, since the tobate training is a special case of a highly intensive interval training, it would be nice to know what to find her essence. And the essence of the fat burning training on the tobate system is stacked in three lines:
Everything. Nothing in the tobate protocol does not mean. Therefore, it is useful to know that the tobate training is all right only the patented brand of these three items. Nothing more. Well, of course, the effectiveness of this Tabata protocol was documented by the studies of the doctor from Japan.
Pros and Cabacha Minuses
The pros and cons of the tobate protocol are absolutely the same as any HIIT training. Namely:
- Takes no more than 20 minutes
- does not require a gym
- large selection of exercise
- Suitable only for prepared athletes
- Trampling
- Do not grow muscle mass
- it is not suitable for people with heart diseases or atherosclerosis.
Tabata training program
As I said, any exercises will be suitable for the workout tobate. So here are three examples work program Tabat training workouts
Throughout my career in fitness, I heard many different excuses. Two are most common: lack of time and lack of opportunity to visit the gym. To overcome such excuses, there are interval tobate training, which do not require any equipment and take at least a time: enough 4 minutes to such training.
What is tobate?
Tabata is the style of interval training, which developed in 1996 Dr. Isuri of Tabata. It consists in a cycle of 20 seconds with maximum intensity, then 10 seconds of rest. And so 8 rounds. Dr. Tabata noted that people who trained in such a style of 5 days a week for 6 weeks have increased by 14% aerobic indicators and 28% anaerobic indicators. These results were amazing and since then, the tobate (and other highly intensity interval training) firmly took place both among beginner athletes and among professionals.
Why exactly tobat?
As mentioned at the beginning, many are discussed from playing sports by the fact that they cannot find time for training. Tabata puts an end to all these excuses. Necklaces from the University of Oberon found out that 20 minutes of the middle cardio (for example, fast walking) burns the same calorium as 4 minutes of training tobate.
Since the advantages and results are best achieved with maximum return during execution, tobate training allows you to control the intensity due to the time, and not repetitions. Although initially all the advantages are not noticeable, but be sure to see them if you turn on the tobate into your usual training.
What is "maximum return" and how to determine it
In order to fully achieve all the advantages of the tobate interval shades, you need to work with a cardiac rhythm of 75% and higher from Masimum. This indicator can be determined using a pulsometer. To calculate 75%, the threshold can be used by the formula:
220 - Your Age \u003d Maximum Pulse Maximum Pulse * 0.75 \u003d 75% of Maximum Pulse
If you do not have a pulsometer, then determine the 75% threshold using the Test Test. This means that you must work with such an intensity when it becomes impossible to lead a conversation. If you are able to talk, then you work with insufficient intensity.
Attention
When working with such high intensity, often forget about the technique of performing exercises and perform them with errors. Therefore, choose the exercises whose technique you mean very well. When it comes to performing exercises, the execution form above all. Therefore, before proceeding with a new type of training, make sure you know exactly what and how to do.
15 minute tobate for the whole body
This training consists of 3 full tobate, each each each. Between tobate 1 minute of rest. Total gets 15 minutes for all training. If you need more time on vacation and respiratory recovery - increase the interruptions between the tobate.