All scientific research in all areas in recent years can be characterized by two words: “How quickly…?” Lose weight, get rich, become a martial artist, win a war…
Sometimes this fails (for example, in Iraq), sometimes quite decent results are found. In 1996, Dr. Izami Tabata and colleagues from the Tokyo National Institute of Fitness and Sports studied the effects of aerobic and anaerobic exercise and came up with an interesting method.
Working in two directions – with the cardio and muscular systems, it allows you to simultaneously burn fat, develop muscles, and increase endurance. The doctor called it simply: the interval method (or protocol) of Tabata . The method was quickly picked up by athletes and “civilian” trainers.
What is its essence? It's all quite simple.
1. Take your favorite exercise (lately) and do it for 20 seconds with the greatest intensity – the maximum you can. Your muscles should really burn – although the burning effect may not occur until after the 2-3-4th approach.
2. Rest for ten seconds – also the maximum! No talking, no music – just breathing recovery. You can reach for a piece of paper and write down how many repetitions you managed to do.
3. Perform 7 more similar series: explode for 20 seconds – and die for 10 seconds…
The cycle takes 4 minutes. Simple and incredibly effective. As experts say, even one exercise is enough to achieve a noticeable result, but usually 5-6 exercises are used. Between cycles – 1 minute rest. Total – 20 minutes. Naturally, before the exercises you need to do a warm-up, and after – calm “stretches”.
As exercises, you can use standard squats, push-ups, abdominal exercises, or you can kick a punching bag and jump rope. It is advisable to take exercises that alternately target the upper and lower parts of the body – they will make the blood move and change direction, thereby helping to quickly increase the heart rate and tense all the muscles of the body. Alternating work of body parts also helps to avoid overexertion of any one part or possible injury.
But the most suitable exercises for such training are complex exercises that affect several muscle groups. Who knows the army: fell-pushed-jumped… This is the basis that formed the basis of new training systems conquering Western fitness centers.
Thus, a well-known fan of Russian sambo, American Scott Sonnon, created tactical fitness – takfit, using his rich sports experience and knowledge obtained from Russian instructors: complex exercises performed with tabata intervals.
Such trainings are quite high-intensity, so it is recommended to train 2-3 times a week. 20 minutes a day 2 times a week – no wonder that this type of method was quickly adopted by the eternally busy Americans. Such training is perfect for goal-oriented people who want to achieve quick results!
So. Warm up. Perform the exercise intensively for 20 seconds – rest for 10 seconds as much as possible – repeat 7 times. Write down the number of repetitions in each approach. The number you were able to pull out in the last approach will be the control, showing the progress on your multi-day Tabata path.
We take the next exercise, then the next. Then – calming “stretches”. And – a break for 2-3 days. To simplify time tracking, you can use a variety of tabata timers or interval cuts of invigorating music.
And most importantly, consult your doctor!
