A technique of Japanese origin, Tabata helps maintain or slightly increase muscle mass and improve endurance power and increase fat burning. How this technique works and its benefits by Christophe Carrion sports coach and author of Athletic Bodybuilding.
The term Tabata comes from a study conducted by Dr. Izumi Tabata at the National Institute of Sports and Fitness Tokyo, Japan. The Tabata protocol is as follows: perform an exercise at maximum intensity for 20 seconds followed by a rest period of 10 seconds that is chained 8 times in a row for a total of 4 minutes.
As part of the bodybuilding, it can increase its cardiovascular performance impressively. This technique makes it possible to act on the aerobic energy chain (long-term efforts) and the anaerobic sector (explosive forces) simultaneously and at very high intensity.
By combining many parameters (time under tension, plyometric contraction, lactic work that is to say very fast), this technique can maintain or slightly increase muscle mass and improve endurance power is ie the ability to produce power despite fatigue. It also increases the fat burning through a very significant energy expenditure during the session but also after the session.
This type of training is very physically and mentally demanding (so it can not be used all year round), but it brings incredible results in terms of aesthetics and physical performance. To get the best results in no time, nothing beats the Tabata method! In short, the Tabata method is 20 seconds of intense effort, followed by 10 seconds of rest, all repeated 5 to 8 times, or 4 minutes of physical activity at maximum rate (to the point of being incapable to speak at the same time). It was developed by Japanese professor Tabata-san.
This specific training protocol improves the basal metabolism, which then facilitates weight loss. Moreover, according to a recent study, 4 minutes of Tabata would be enough to burn 54 kilocalories and significantly improve the metabolism during the next half hour. The Tabata method is therefore an interval training, practiced at high speed, widely used in CrossFit in intense activities like Grit. By combining cardio with movements that solicit the most powerful muscles, we see spending calories.
Now, it's up to you to try one of the two sets of exercises below, or both if you're a reckless one!
● THE SPRINT: Run or pedal as fast as possible for 20 seconds, then rest for 10 seconds. Repeat the sequence another 3 times (for a total of 2 minutes).
● THE SQUAT OF THE SKATER Start upright, feet together and arms close to the body with closed fists. Jump to the left, extending the left arm back and bringing the right fist close to the chin, and land on the left foot with the right leg stretched back. Repeat in the other direction. Continue for 20 seconds, then rest for 10 seconds. Repeat 3 times (for a total of 2 minutes).
● THE SPRINT: Run or pedal as fast as possible for 20 seconds, then rest for 10 seconds. Repeat the sequence 3 times (for a total of 2 minutes).
● SACKED SLOT: Flex left leg forward, with elbows bent and fists closed, right hand at chest and left near hip . Jump by changing legs and arms, so as to land in a slot with the right foot forward. Continue for 20 seconds, then rest for 10 seconds. Repeat 3 times (for a total of 2 minutes).