Learn about Tabata training method reduces fat commonly used in the world, with the advantages that no weight loss methods impassable.
Tabata method is extremely high intensity workouts, helps burn calories during and even after training. It is the most common form of HIIT and intensity must be exceedingly high, pushing the body to its absolute limit.
II. Why Tabata to reduce fat effectively
Originally Izumi Tabata at the Dr. and his colleagues are as follows:
2 groups were trained with two different methods in 6 weeks:
– Group 1 Liss Cardio workout for 1 hour and 5 days 1 week.
– Group 2 high intensity workout in 4 minutes with 8 high intensity intervals then rest 10 seconds, 1 week 4 days.
The study results showed:
Group 2 is to improve oxygen consumption by 14% VO2 Max Cardio group Liss
And anaerobic respiration ability Anaerobic be increased by 28% while Group 1 did not.
Here is a table of energy consumption of 2 groups:
|PP Group||Calorie consumption
* EPOC: Excess Post – Exercise Oxygen Consumption Oxygen consumption after exercise
As you have seen, Group 2 results outperformed the first group of burning calories efficiently, VO2 Max and Anaerobic.
According to research by University Sports Medicine USA, every minute episode to 13.5 calories burned Tabata, 1 huge numbers compared to other collective pp double and metabolism within 30 minutes after training.
With a 4-minute Tabata perform effectively than 1 hour cycling in the gym, 1 hour of Zumba, yoga 2 hours, 1 hour or 2 hour walk run.
III. How this is done Tabata
1. Tabata is done in 4 minutes, with 8 repetitions of high intensity 20s and 10s stay.
2. Always start practicing with the boot process heats the muscles and joints, it is best to gently 5-10 minutes cardio and 3-5 minutes after exercise to relax the muscles.
3. For the average person, according to the majority of the advice of the coach you can work 1-4 times 1 week and not on 2 days in a row set by your muscles and heart also need to rest and recover.
For beginners training, should set 1-2 times 1 week and gradually raise up the tolerance limits of the higher body.
4. Remember the strength to push the body to its max limit and not cheat time. If you set that has not felt it is because your coffee is not set hard.
If you ask: Can I do more than 4-minute Tabata is not? 4 minutes less tired.
Then the answer is: If you can do more than 4-minute Tabata then:
1 is that you were not Tabata, you were intense normal.
Tabata 2 after 4 minutes, the ones you set Tabata then not anymore.
Example Video Tabata workout with exercise Burpees:
Me Subscribe GymLord youtube channel to track the latest video offline;).
IV. Example 1 Tabata workout
This is the first comment after you were finished:
– DC 2-minute morning practice defeated Ra =))))
– 2 minute floating hand holding the phone k timers
– You can use the post as Squat, Push ups, Burpee, … set consecutive 20s ON, 10s OFF, episode 8 plays for 4 minutes.
Guide the Burpee exercise, squat you track video on Facebook Fanpage GymLord offline.
– Or set change exercises every turn as in the video below, you can freely exercise creativity. (This calendar for beginners)
V. Advantages and disadvantages
– Improves circulation, respiratory, musculoskeletal, metabolic.
– Develop and limit loss of muscle while reducing fat.
– Metabolic effects can last 12 hours after collection facilities.
– It costs very little time, not ask too many instruments.
– It is very heavy so you need to have 1 good physical foundation. You need cardio workout prior to normal may have enough practice under this pp.
– The high-intensity movements, which may lead to injury if not done properly movements.
– It is not for those with a history of cardiovascular disease, respiratory, blood pressure, …