Updated: Apr 10, 2021
First of all, what is the training method Tabata?
This method comes directly from Japan, allows in a few simple and repeated exercises, to improve its endurance, its power, to maintain and slightly develop its muscle mass, but also to burn a lot of fat at the same time, it is very often confused with HITT training.
To put it simply, the Tabata method, which comes from the Japanese who created it, consists of short divided sessions, and repeated, with high intensity, which must be interspersed with small pauses in order to recover. Basically, the sessions do not last more than 4 minutes, alternating the effort over twenty seconds and the rest over ten seconds. It does not require, a priori, any specific equipment, and it is therefore within everyone's reach, as long as you have the motivation, of course.
This method is very suitable for people who want to set short-term goals, whether it is getting back into shape or increasing their current performance. Due to the high intensity required, it is absolutely not suitable for those who suffer from heart problems or general health. Generally, it is considered that 3 sessions per week are sufficient to obtain convincing results, at the rate of 2 to 3 repetitions of the famous 4 minutes of which we spoke above; the best is to separate the sessions by a day of rest, in order to spread your effort over the week and to recover better to avoid too painful aches.
Except for already experienced athletes, it is not useful to force the pace or over-increase the number of weekly sessions, overtraining can, in the end, prove to be counterproductive, it is good to know that ... Go at your own pace and don't overdo it.
Before embarking on the description of the method itself, it should be remembered that, as before any sports session, it is advisable to go through a warm-up period, and also during the exercises to hydrate well, it's essential.
Once your warm-up is done, here are some rather simple exercises which are an integral part of the method and which, it is guaranteed, will allow you to progress significantly in a minimum of time:
Push ups or "push ups"
This timeless exercise which can be performed anywhere, has a large number of virtues and allows both the back muscles, the arms, but also the pectorals, in general, they are considered to be very useful and very effective for upper body development.
Perform 20-25 seconds of intense effort by maximizing the amplitude of your push-ups, then take about ten seconds of rest, then repeat the cycle for a length of 4 minutes
Abs or "Crunches"
Again, this is an exercise that can be done anywhere and does not require any equipment. Do it with your arms alongside your body if you are a beginner, then gradually bring your hands back to your torso, to finish with your hands crossed behind the neck (without pulling on the latter ...), when you feel more at ease. comfortable and better "armed". Again, work on the amplitude of the swing of the trunk at the level of the body, you can also bend your legs slightly for an increased effort.
20 to 25 seconds of intense effort, for again 10 seconds of rest, then repeat the cycle for 4 minutes.
Exercise to develop the cardio-vascular behavior par excellence, but also the coordination of the limbs and the rhythm, the jump rope is an ally of choice in the Tabata method. Once again, it will be a question of repeating a cycle of 20 to 25 seconds of sustained effort, then of arranging ten seconds of rest to breathe and bring down the heart rate a little; the repetitions of the cycle thus described must cover the 4 minutes dedicated to the session.
We have decided to limit ourselves to these 3 simple exercises, so that everyone can get started, because they are accessible to everyone, nevertheless, if you are a fitness enthusiast, nothing prevents you from '' use other techniques that you have known during your indoor sessions (squats, burpees, mountain climbers, etc.). As always, regardless of the exercise chosen, you will have to respect the timing that we have described to you, namely 20 to 25 seconds of high intensity effort, for about 10 seconds of rest.
But this list is not exhaustive, you can also add exercises such as:
- Mountain climber,
- Jumping squats,
- Jumping Lunges,
- Jumping Jack,
- Pulls ups (if you can),
The Tabata method has already conquered a very large audience in recent years and it must be recognized for its unmistakable effectiveness. The results are convincing and above all, they are fast, which is undoubtedly what makes him very popular with an audience who does not want or cannot necessarily dedicate too much time to his physical form. You don't risk much to try it out, so go ahead!
If you have any questions, feel free to contact us. Our team of personal coaches will answer all your questions in no time.
Make sure you look after your body properly in order to be able to give 100% during your coming workouts. Do not forget, you have started this journey for yourself so make sure you have fun and avoid to always do the same routine.
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