Taco exercises. Tabata Protocol: Exercises for Beginners

Many people who want to lose weight are attracted to Tabata - weight loss exercises recognized as the most effective for burning fat. This system allows you to spend only 4 to 20 minutes on a set of exercises and at the same time lose weight faster than from a full hour of cardio exercise, while simultaneously strengthening muscles and developing endurance. However, this method has its own nuances and limitations, and is not suitable for everyone. Let's look at all the features of this training, lesson plans and examples of ready-made programs for entry-level and intermediate levels.

The essence of Tabata training is that short periods of ultra-intense exercise alternate with even shorter periods of rest. This system is an extreme version of high-intensity interval training (HIIT), in which the principle of alternating loads of varying intensities is taken to the extreme.

What is Tabata

The Tabata system is named after the author, a Japanese doctor of physiology. In 1996, a group of scientists led by him worked on increasing the endurance of athletes. During the experiment, which lasted 1.5 months, sensational results were obtained.

In a group of participants who trained every other day using the new high-intensity system for just 4 minutes, their aerobic endurance improved much more than those who received the usual one-hour cardio exercise 5 times a week. And most importantly, in addition to this, the participants in the first group recorded an increase in anaerobic endurance, which was trained power load and it never increases from regular cardio exercises.

Such results were achieved due to the fact that during periods of short-term, super-intense work of the trainees, their heart rate reached a frequency above 80% of the maximum, that is, it entered the anaerobic zone. The high effectiveness of the Tabata method could not be ignored; it soon gained wide popularity throughout the world.

In fact, this system is not a set of specific exercises, but a training regimen with strict alternation of intervals of intense work and rest. The exercises can be anything. Therefore, a more correct name for this method is the Tabata protocol.

Tabata Protocol Scheme:

• 20 sec. ultra-high intensity loads;
• 10 sec. respites;
• This 30-second cycle (20 + 10 sec) is repeated 8 times in total, making a 4-minute round;
• Rounds for 1 workout can be from 1 (for beginners) to 4 (for well-trained), the break between Tabata rounds is 40-120 seconds.

The total duration of the training, excluding warm-up and cool-down, which are mandatory with this system, can range from 4 minutes to 22 minutes (with 4 rounds with two-minute pauses between them).

Advantages of the method

Compared to other Tabata training systems:

• The main advantage of the method is its high efficiency. In just 4-20 minutes of training, 3-4 rubles. more fat is burned per week than with classic hour-long cardio exercises. The fat-burning effect of the Tabata protocol is based on the fact that it triggers a fat-burning mechanism that operates not only during classes, but also continues for 24 hours after the training. Regular cardio does not have this “afterburning effect”; it burns fat only during training.
• The Tabata method improves both aerobic (cardiac) endurance and anaerobic (muscular) endurance.
• Due to the anaerobic effect, the Tabata system burns only fat, keeping muscle tissue intact.
• Tabata improves muscle tone. And although it does not affect too much muscle growth and is not able to replace strength training, but it helps overcome the body’s adaptation to stress and get weight loss and gain off the ground muscle mass with a plateau effect.
• You can practice the Tabata protocol anywhere - at home, in the gym, in nature.
• No equipment is needed for the classes; the only thing you need is a timer that gives sound signals according to the protocol. The Tabata timer program can be downloaded for free to your smartphone or used online.
• Regular Tabata training reduces the risk of developing type 2 diabetes and helps overcome depression.
• You can use a wide range of exercises according to your goals and preferences.

System Features

The main feature of Tabata training is that you need to perform the exercises at maximum speed. That is, in a 20-second period of time you need to do the maximum possible number of repetitions, without violating the technique of the exercise. To achieve the expected effect, it is necessary to work at the limit of strength, at which the heart “jumps out of the chest.”

Doing 8 such cycles in a row - one 4-minute Tabata round is not easy even for people with good physical fitness. Athletes rate this load as extremely difficult. The degree of difficulty of this load is evidenced by the fact that the level of lactate in the blood, which serves as an indicator of fatigue, during Tabata training increases on average three times above the lactate threshold. This is a very exhausting, exhausting load.

Therefore, Tabata is potentially dangerous for people with poor physical fitness. Those who finally got off the couch and decided to take care of their physical fitness, they are in vain to think that Tabata for beginners is suitable for them. It should be noted that beginners for loads of this level of intensity are those who have been systematically engaged in cardio and strength training for at least 2 months and have experience in high-intensity interval training.

Due to the high stress placed on the heart and joints during this protocol, it is imperative to do a warm-up and cool-down at the beginning and end of classes. This will prepare the body for intense work, and then smoothly remove the cardiovascular system from stress mode.

Selection of exercises

Exercises for Tabata can be taken from cardio training complexes, strength training With own weight, with light weights. This could be squats, jumping jacks, burpees, planks, lunges, push-ups, sprinting and much more. The main thing is to complete them as quickly as possible.

You can select exercises, focusing on working out problem areas, but it is better to load the whole body - top, bottom and abs.

During one 4-minute round, including 8 cycles, you can perform from 1 to 8 different exercises. The options may be as follows:

• 1 exercise is repeated in 8 approaches;
• 2 different exercises are performed according to one of the schemes: 11112222, 12121212, 11221122;
• 4 different exercises are performed according to one of the schemes: 12341234, 11223344;
• 8 different exercises are performed in one approach.

You need to start and end each approach according to the timer signal. In between approaches and rounds, it is recommended not to stop, but to continue moving - walking slowly, doing simple movements to restore breathing.

It is recommended to change the Tabata exercise set every 3 workouts so that the body does not get used to the same type of load. In this case, the effectiveness of classes will not decrease. You can return to old programs from time to time, but supplementing them with new exercises.

You cannot practice the Tabata protocol every day. This can cause fatigue and nervous exhaustion. It is enough to train 3-4 times a week. It is not recommended to train with this system on an empty stomach or before bed.

Contraindications

Not everyone can do the Tabata system. It is potentially dangerous for the following categories:

• those suffering from cardiovascular diseases: heart defects, coronary artery disease, atherosclerosis, hypertension, heart rhythm disturbances;
• persons with poor physical fitness and no experience of high-intensity interval training;
• having diseases of the joints and musculoskeletal system;
• pregnant women;
• those adhering to mono-, no-carbohydrate and low-carbohydrate diets;
• having low endurance.

Who is this method suitable for?

• those who want to lose weight and improve their physical fitness;
• those who experience a plateau effect when losing weight;
• those who have stopped progressing in muscle building;
• those who want to increase endurance and level up physical training.

Even if you have a sufficient level of physical fitness and have no contraindications, start training using this system with caution. If you experience dizziness, weakness, or pain, try more gentle versions of HIIT.

Training programs

We offer approximate Tabata training programs for beginner and intermediate levels.

First level

1. Running with throwing your shins back until your heels touch your buttocks – 2 approaches.
2. Getting into a glute bridge – 2 approaches.
3. Jumping with legs spread and arms raised – 2 approaches.
4. Knee push-ups – 2 sets.

Average level

Before starting the workout, warm up for 10 minutes.

1. Jump with legs spread and hand touching the opposite foot - 4 approaches.
2. Lunges forward and backward with jumping – 4 sets.

1. Burpees without push-ups – 4 sets.
2. Jumping with a squat and a 180° turn – 4 sets.

1. Plank with alternating leg raises – 4 sets.
2. “Book”: sitting with emphasis on your hands behind you, connect and distance your chest and knees - 4 approaches.

Cool down until normal heart rate is reached.

Difficult level

The Tabata system is high-intensity interval training. Regular training according to the Tabata protocol is well suited for developing endurance, strengthening and muscle growth. For fat burning and weight loss.

Tabata is the surname of Japanese physiologist and doctor of science Izumi Tabata. In 1996, he and a group of employees conducted research in search of effective way increasing the endurance of athletes.

In experiments, scientists from the National Institute of Fitness and Sports in Tokyo, led by Tabata, concluded that intense interval training has a strong effect on both aerobic and anaerobic systems of the body.

Studies have shown that if you do the Tabata method five days a week for six weeks, you can increase the body's aerobic endurance by 14%, and increase its anaerobic power by 28%. Both provide a significant increase in the overall endurance of the body.

Training using the Tabata system has become so popular that Dr. Tabata patented his training method, and therefore it has another name - the Tabata Protocol.

Tabata workout

Each workout consists of performing some exercises. The goal of Tabata training is to perform the maximum number of movements in each exercise in the minimum time.

It is short anaerobic training that is very effective for developing endurance, strengthening and growing muscles. for fat burning. Anaerobic exercise stresses the body and tests its strength, but ultimately it makes you stronger.

Through experiments it was established optimal time load and rest.

How to do Tabata exercises

Tabata exercises are performed at maximum load (as quickly as possible) - 20 seconds. Then, 10 seconds - rest. We repeat this cycle 8 times.

This is one Tabata round, it only lasts 4 minutes, but it will be a truly explosive 4 minutes! Give your 100%. The load should be sharp and explosive.

So, it takes 4 minutes to complete one exercise:

There can be several of these 4-minute Tabata exercises depending on your physical condition. Usually 3-4 Tabata exercises are enough for a full load. Then the total duration of the workout will be about 15-20 minutes. Between Tabata rounds you are supposed to rest for 1-2 minutes.

How to do Tabata training correctly

Exercises for Tabata training

Mainly used for Tabata training plyometric exercises(Plyometrics are a combination of speed exercises to develop explosive strength.)

Strength exercises- with its own weight own body, strength exercises with light weight. For example, jumping, push-ups, burpees, squats, jumping jacks, lunges, sudden accelerations, sprints, punches and kicks, etc. In principle, you can use any exercise for Tabata training, the main condition is to perform them to the maximum at a very fast pace.

These exercises do not require special equipment. Therefore, Tabata training is easy to do at home or in nature.

Timer-Tabata

The only thing you need is a special timer with a countdown. The easiest thing is to download a free Tabata timer app for your smartphone. All this is available easily and simply.

You can take special videos on Youtube with a ready-made Tabata timer. Turn on the video and practice.

You can take sites with ready-made timer programs. Type in the search bar:- Tabata timer online. Choose a site with a timer that is convenient for you, and get busy.

For example: https://fitnesdomaonline.ru/tabata/ Copy the link, go to the site and practice.

The programs are simple, convenient and customizable. You can change the number of intervals, adjust the exercise and rest time, and the number of cycles. Exercises are accompanied by a sound signal, so you definitely won't miss the beginning and end of the workout.

How long does it take to do Tabata training?

Don't do Tabata training every day. Tabata workouts are very grueling and exhausting. It can deplete your immune and endocrine systems, lead to overtraining. These two systems are directly responsible for our

The classic scheme for classes is 3-4 times a week for 15-30 minutes or 2-3 times a week for 40-45 minutes.

To stay in shape, you can add Tabata training to strength training. Then it is enough to do Tabata 2 times a week for 15-30 minutes. For example:

If I go to the gym, the training scheme is like this:

• 15 -20 minutes.
• Tabata training 15-20 minutes (usually I choose 4 exercises).
• Work on .
• Cool down for 10 minutes.

The end result is a lesson of one and a half to two hours.

By the way, intense exercise according to the Tabata protocol is very useful if you experience stagnation in the growth of muscle mass during the period strength training. With Tabata exercises you will not build muscle mass, you will most likely dry out, but such programs are very suitable for overcoming stagnation in the growth of strength indicators.

Contraindications for Tabata training

• heart failure
• atherosclerosis
• hypertonic disease.

Benefits of Tabata training

• No special equipment or trainer needed
• There is no need for hours of training, 3-4 approaches of 4 minutes, 2-3 times a week, are enough.
• Reducing body fat and strengthening muscles, results can be seen after 4 weeks of training using the Tabata Protocol
• Available to people of any age and with any physical fitness

Advice: If you're just starting out, don't jump straight into heavy Tabata workouts. It is recommended to switch to them only after 2-3 months of regular cardio and exercises. You need at least an average level of physical fitness. For example. start simple

Tabata for beginners men and women

The video shows one cycle out of eight.

Getting in shape in a short time is quite possible. IN Lately The Tabata system for weight loss is gaining momentum in popularity, which involves intense interval training. It will help remove fat from the hips and abdomen, improve body proportions and tone the body as a whole. The advantages of Tabata are that training does not take much time, so it is ideal for those who cannot devote time to visiting a fitness club and exercising full-time classes. And the results can be no worse. Provided, of course, that you know how to do it correctly.

The Tabata method for weight loss involves short, high-intensity interval training, which is performed according to a special scheme. In this case, intensive load alternates with rest. The approach takes only four minutes. It is recommended to exercise every other day.

Tabata exercises provoke not only active fat burning, but also stimulate muscle growth. The result of regular exercise is a fit, slender figure with beautiful relief. It is believed that the effectiveness of such exercises is several times higher than with normal exercise.

Tabata exercises for weight loss can replace going to the gym or group fitness classes. The principle of performing the exercises is as follows:

• 20 seconds of intense exercise;
• 10 second break.
• 8 repetitions of these two stages.

Thus, the approach lasts four minutes. You can achieve maximum results if you complete five approaches in total (their number can be increased). The break between approaches should be one minute. Experts recommend exercising once every two days. This way you will succeed 3-4 workouts per week lasting about 20 minutes.

Each of the selected exercises must be done at maximum speed. However, it is also necessary to monitor the equipment so that it does not suffer.

Gymnastics for weight loss Tabata: effectiveness

The Tabata protocol was originally used for athletes. During the research, they checked how the body's endurance increases and how the oxygen saturation of its tissues changes. But at the same time, it was noticed that the level of subcutaneous fat in athletes significantly decreased.

Today, the Tabata four-minute weight loss system can be recommended to anyone who wants to lose weight. Exercises also perfectly train the heart muscle and increase endurance.

The effectiveness of Tabata directly for weight loss has been scientifically proven. Regular training provokes processes in the body that cause active weight loss:

• acceleration of metabolism five times;
• intense fat burning;
• strengthening the heart muscle and activating blood circulation;
• increasing endurance;
• formation of an attractive muscle relief;
• getting rid of excess fluid, eliminating lymph congestion, fighting cellulite;
• loss of up to 5 kilograms per month;
• in four minutes of training, about 54 kcal are burned, and the body will continue to consume energy for another day;
• Four minutes of Tabata exercises can be as effective as 40 minutes of cardio.

Magic system, wouldn't you agree? It gives excellent results, takes very little time and at the same time helps improve health. But keep in mind that due to the high intensity of the training, not everyone can withstand it. In the absence of preparation, sore throat, physical and emotional burnout are possible.

The Tabata system has a number of contraindications. It is suitable for those who have a certain level of physical fitness - if you have never played sports before, it is still better to start with something easier. Please also note that the system may be contraindicated in the presence of problems with the heart and blood vessels, varicose veins. Pregnant women should also refrain from such intense training. Before starting classes, it would not be superfluous to consult with a specialist.

Approximate training options

Before you start doing weight loss exercises according to the Tabata protocol, be sure to do a warm-up. It will help the muscles warm up and prevent injuries to ligaments and joints. As a warm-up, use various lunges, bends and squats. It is also recommended to exercise your heart muscle by jumping for a few seconds.

You can work any muscle. Experts advise building training in such a way that the load goes either from top to bottom or from bottom to top. Beginners benefit from exercises that work on various muscle groups: jumping, squats, bends, lunges. An ideal complex can only be selected experimentally. Z and for 20 seconds you need to try to repeat the exercise at least eight times.

Beginners are recommended to practice Tabata for weight loss by performing the following exercises:

• Push ups. If you are new to the sport, you can do push-ups using your knees instead of your toes. The classic support is not mandatory: instead of the floor, the support can be a sofa, bench, fitball.
• Squats. You need to squat so that your pelvis goes back and your knees do not extend beyond your toes. Do not straighten your legs completely to keep your muscles toned. To increase the intensity of the exercise, you can not just rise, but jump up.
• Lunges. Muscles need to be trained one at a time: eight sets on one leg, and the same on the other. The exercise is done like this: in a standing position, step forward as far as possible, while bending your front leg at a right angle at the knee. The back leg should bend - your knee should almost touch the floor. The back should remain straight, the torso should be perpendicular to the floor or slightly lean forward. To complicate the task, you can do jumping lunges.
• Scissors. You need to lie on the floor, raise your legs at an angle of 45 degrees and cross them at a fast pace, imitating the movement of scissors. If you are a beginner, you can raise your legs a little higher or put your hands under your buttocks.
• Knee lift. Stand straight, bend your elbows. Connect your left knee and right elbow, and then vice versa. All this needs to be done as quickly as possible so that you can almost jump.
• Running while lying down. For this exercise, you need to take a plank pose with emphasis on your palms. The pelvis does not need to protrude or lower. When exercising, pull your knees under you one by one, trying to reach your chest. There is another variation: during the jump, the legs are spread apart and brought together.
• Pelvic lifts. While lying down, bend your knees and place them shoulder-width apart. Squeeze your buttocks and lift your pelvis as high as possible. In this case, your shoulders and elbows should be straightened and lie on the floor. This good exercise for women, effectively working out the buttocks.
• Press. Take a lying position, stretch your legs, lean on your palms or elbows to maintain balance. Lift your legs off the floor, bend them at the knees and pull them towards your chest.

This is only a small part of the exercises that can be used in Tabata. Everyone can create complexes for themselves, taking into account the preferences and characteristics of the body. But in any case, the training should be such that in these four minutes you are tired enough.

There are separate complexes for people with good training. From complex exercises, for example, burpees with push-ups. From a standing position, bend sharply, lean on your hands, jump your legs back, then push up. In the same way, you need to return to the starting position. As you rise up, jump up and clap your hands.

Tabata workouts for weight loss: important rules

Athletic man and woman doing fitness exercise

Once you decide to follow the Tabata protocol, follow these guidelines:

• You can achieve maximum results if during the training you give your all, performing 8 repetitions of each exercise. Don't feel sorry for yourself, otherwise there will be no results.
• Those who want to lose weight quickly should do a complex that includes 5-8 approaches. To complicate the task, you can use weights on your arms and legs. You can also add the number of repetitions.
• To make it easier to keep track of time special timers operating in 20-10 mode are used. Upon completion of each stage, you will hear a beep.
• It is better to train in a well-ventilated area, since the body requires a large amount of oxygen during exercise. You can also practice outside if possible.
• Before starting your workout, do a warm-up, and then - stretching exercises.
• A break of 10 seconds should be spent restoring breathing.. Try not to talk during this time. Also, don’t just stand still - it’s better to walk at a slow pace.

By following these rules, you will be able to see results from your training within a few weeks. It is also very important to control your diet and make sure it is correct to achieve results.

Features of program construction

If it’s hard for you to withstand 7-8 rounds, you can start with 4-5 repetitions. But their number needs to be increased. You can work according to different schemes, for example the following:

• Perform one exercise eight times in a row, pumping different muscle groups in different approaches;
• for eight rounds, perform different exercises, after a minute break, repeat them again;
• do the exercises in pairs, for example, round 1 and 2 - jumping, 3 and 4 - squats, from round 5 the exercises can be repeated in a circle.

And a couple more points to consider for effective and safe training:

• It is important to check your health and rule out problems with the cardiovascular system.
• Before performing it, it is important to improve the exercise technique in order to do everything correctly.
• Use a special timer to maintain intervals.
• Gradually increase the load by increasing the number of repetitions or using weights.

Thus, Tabata is a wonderful way to lose weight and tone muscles. To get a better idea of ​​what the workouts can be like, watch some videos.

Video exercises using the Tabata system

Fight with extra pounds– this is painstaking and persistent work on oneself, which, in addition to one’s own desire and readiness, also requires time. But, you must agree that in the rhythm of modern life, the lack of precious time is the main obstacle to achieving such a goal as having a beautiful, slim and fit body. It is for those whose days are scheduled minute by minute, but excess weight causes a lot of inconvenience and prevents them from being happy, a unique weight loss method has been created - Tabata. Tabata interval training was developed by Japanese researchers from the Tokyo Institute of Fitness and Sports under the leadership of Professor Izumi Tabata, who set themselves the task of achieving maximum burning of all types of reserve fat deposits, including “stubborn” and cellulite fat, in as soon as possible and without harm to health.

Effective interval training - 4 minutes

The effectiveness of Tabata training

The Tabata system is a scientifically and experimentally proven interval training that has literally revolutionized fitness techniques for weight loss. Tabata exercises for weight loss operate on a mixed anaerobic-aerobic type of physical activity with the maximum possible energy expenditure for the body. This not only ensures tremendous burning of reserve fats during training, but also sets an accelerated pace for metabolic processes during the recovery period, that is, within 2-3 days after Tabata training you continue to lose weight.

At the same time as you lose weight, you train endurance and, as a result, develop the power of the cardiovascular system and the ability of muscle tissue to absorb more oxygen, which is directly proportional to the amount of fat burned. As a result, with each next workout According to the Tabata system, getting rid of extra pounds is becoming easier and faster.

How to organize a workout at home

• • The duration of a Tabata workout is 4 minutes and includes eight rounds of 20 seconds with breaks of 10 seconds. Your goal is to do as many full repetitions of the basic exercise as possible during the round.
  • The timing of rounds and breaks between them must be strictly observed, as well as the number of rounds (8 in one lesson). Therefore, before you start training, you should provide yourself with a timer, preferably an audio one, which will count down the alternation for you: 20 seconds round, 10 seconds break (total 8 alternations).
  • You can also find special musical timers for Tabata classes on the Internet, which are easily available for download. Counting time on your own is extremely inconvenient and leads to confusion, since your main task is to perform the exercise efficiently and count the number of repetitions in one round.

To track your progress physical development it is necessary to maintain a special Tabata protocol, in which it is important to note two indicators: the total number of repetitions of the basic Tabata exercise for 8 rounds and the number of repetitions in the last round (Tabata number). It is to increase these numbers that your efforts should be directed from training to training. You should strive to increase each of the two indicators by at least one and not allow their values ​​to decrease.

Tabata protocol example

Total number of repetitions: 10 + 12 + 10 + 10 + 8 + 8 + 6 + 6 = 70

Effectiveness of the lesson: 6/70, where 6 is the number of Tabata.

You need to train 1-3 times a week. You can start with 1-2 workouts per week, and then increase to 3 or even 4. This is quite enough to start a continuous weight loss process. Increasing the amount of training is not only impractical, but can also be detrimental to your health.

Basic exercises of the Tabata system

Exercises used in the Tabata system should involve as many muscles of the body as possible, focusing on muscle groups in problem areas (hips, buttocks, abdomen, sides). For one Tabata workout, one exercise is selected. You can work on one exercise for a month, or alternate two or three exercises (for example, perform one exercise for a week). A separate protocol is maintained for each type of exercise.

The best Tabata exercises for beginners:

• jumping with arms and legs spread to the sides; the arms are brought together above the head;
• running in place with high knees and a simultaneous counter rotation of the body (the right knee reaches towards the left elbow, the left knee towards the right elbow);
• starting position: feet shoulder-width apart, arms straight out to the sides; while inhaling, do full squats or squats until your thighs are parallel to the floor, bring your arms straight into scissors; as you exhale, return to the starting position;
• place your feet shoulder-width apart; do a full squat, place your palms on the floor and jump into a lying position; using the second jump, return to the “squatting” position, then from your crouches make a high jump while simultaneously stretching your arms up;
• lie on your back (legs extended straight, hands behind your head); lift your shoulder blades off the floor and do alternate twists, while stretching your right leg bent at the knee to your left elbow, return to the starting position, and then stretch your right elbow to your left knee;
• take a lying position; Without lifting your hands from the floor, use the first jump to lunge forward with your left leg, use the second jump to return your leg to the starting position, while simultaneously lunging with your right leg;
• lie on your back with your knees bent; leaning on your feet, raise your pelvis as high as possible, while straining your gluteal muscles as much as possible, and at the same time spread your knees to the sides; smoothly lower your pelvis and bring your knees to their original position;
• lie on your stomach (arms extended forward); lift your legs and arms up at the same time, hold for a second, and smoothly lower your limbs to the starting position.

20 Minute Tabata Protocol

• It is necessary to exercise according to the Tabata system no earlier than two hours after the main meal; immediately after training, you need to eat something protein (for muscle recovery), and after 2 hours, take the next main meal (depending on the time of day).
• Before training, it is necessary to warm up the muscles, that is, do a warm-up (running or jumping in place, squats, lunges at a moderate pace). After the intense part of Tabata, it is advisable to do some stretching exercises.
• To avoid dehydration, drink small amounts of water after exercise until you are thirsty.
• Choose an exercise for training that allows you to withstand eight rounds within the established time frame (20 seconds - intense part, 10 seconds - break). If you cannot reach the eighth round, simplify the exercise or choose another, easier one. Once you get a little stronger, you can complicate your exercise program and do more repetitions.

Reaction to two Tabata workouts

• A Tabata workout is considered successful if, at the end of the eighth round, you feel hot and moderate pain in your muscles, you are sweating, and your heart rate is 70-80% of the maximum allowable value for your age category, which is calculated by the formula: heart rate = 220 – age. That is, for a thirty-year-old person, the pulse at the end of training should be (220 - 30) ∙ (0.7-0.8) = 133-152 beats per minute.

The Tabata system is a set of exercises that are performed at high speed and in the shortest possible time. Every day a person needs to spend only 4 minutes on activities, and physical exercise effects on muscle tissue will be so intense that within a month weight loss is noted. The set of exercises must be performed according to a specific algorithm; it is first necessary to exclude the presence of contraindications to such intense loads.

📌 Read in this article

The essence of the Tabata system

The Tabata system is a 4-minute workout that will produce real results for the body in just a few weeks. The developer of the program, Dr. Izumi Tabata, claims that after such a short-term training, a person is “destroyed”; he has no strength left for other loads. A similar effect is achieved through:

• high speed of performing each exercise;
• working out all muscle groups of the body in a short period of time;
• increased functioning of the respiratory and cardiac systems.

Thanks to active breathing during exercise, the body is saturated with oxygen, which automatically speeds up the metabolic process. It is noteworthy that metabolic activity continues in cells after exercise.

In 4 minutes of training using the Tabata system, the muscles work just as intensely as during a 45-minute workout on machines. This means that during the entire period without load, the muscles are forced to recover, “taking advantage” of the accelerated metabolism. That's why doctors say that when regular classes The process of losing weight does not stop even during rest from exercise; fat burning occurs in a constant mode.

Lesson protocol

The second name of the complex under consideration is the Tabata protocol. It implies the following training regimen:

• 20 seconds of intense exercise;
• 10 seconds rest.

Experts recommend performing 8 approaches with a similar schedule for each exercise. But if a person who is far from sports begins to train according to the Tabata system, then the training regimen should be regulated according to individually. Between each approach you need to pause for 60 seconds, within 20 seconds you need to do the maximum number of repetitions, that is, you will have to work at high speed.

Among those who want to lose weight and trainers, this system is called “prison training”, because after 4 minutes a person becomes exhausted. It is noteworthy that to achieve such a result (and it is correct) you do not need to purchase any sports equipment or special equipment.

Benefits of training

Despite the fact that the Tabata system literally involves a “killer” load on the body, experts highlight several advantages of such training:

• no need to set aside hours for visiting gyms and funds for instructor services;
• exercises can be performed by both people with good physical fitness and those who are far from even morning exercises;
• losing weight and becoming beautiful, slim figure will occur after 4 minutes of regular exercise;
• during training, all muscle groups of the body are worked out; there is no need to provide additional loads;
• To get results, it is enough to train 3-4 times a week.

In addition, a person can select a set of exercises for the Tabata protocol on an individual basis, taking into account his level of physical fitness. For beginners, there is a special complex that will prepare the muscles for more intense loads.

Flaws

Despite its proven effectiveness and many advantages, experts emphasize that the Tabata system also has important disadvantages:

• Doctors believe that for an unprepared person such an intense training rhythm will be highly traumatic. Trainers recommend learning the exercises and learning to perform them at a slow pace - usually 2 - 3 days are enough for this, and only after that you can increase the speed and increase the number of approaches.
• Such a strong load on the muscles often leads to the so-called “overtraining”, when the endocrine and nervous systems begin to function with disturbances in the body. In this case, you will need to take a break from your studies and devote time proper nutrition, enriching it with minerals and vitamins.
• After performing the Tabata complex, a person has a strong feeling of hunger and his appetite increases. Combining exercise and diet will not work, but you will need to learn to control your desires for food and satisfy your hunger with fresh vegetables, juices and fruits.

People who have a history of:

• heart disease;
• hypertension;
• phlebeurysm;
• malignant tumors;
• tendency to internal bleeding;
• bone fragility;
• diseases of the musculoskeletal system.

Exercises for Beginners

The Tabata system consists of different exercises - swings, squats, jumping, running and so on. But for beginners who are far from sports and are too overweight, there is a special complex. You need to start doing it at a slow pace, gradually increasing the speed:

• Wide and shallow squats. The legs are placed wider than the shoulders, the knees are bent so that they do not extend beyond the toes - the pelvis should be parallel to the floor. You need to perform squats and lifts for 20 seconds as quickly as possible. To maintain balance, straight arms are placed in front of the chest. You need to ensure that your back remains straight and your gaze is directed forward.
• on hands. The best option is to perform them with emphasis on the floor and on straight legs (rest on the toes of the feet). For beginners, the exercises can be simplified - focus on your knees, do push-ups gymnastic ball or any height.

• Leg bending. You need to sit on the floor, rest your hands behind your back - your elbows should be slightly bent, but not touch the surface. The legs are slightly bent at the knees and lifted off the floor. In this position, the lower limbs quickly rise and fall to the starting position, but do not touch the floor.
• Leg lunges. They are performed in the classic way, but beginners can first use one leg and do 7-8 approaches at once, then the second. The body should be straight, gaze directed forward. After mastering the simplest technology You can complicate the exercises by jumping and holding dumbbells in your hands.

• Leg scissor swings. Also a classic exercise, which is performed with the lower limbs raised above the floor at an angle of 45 degrees. Hands are placed under the buttocks, the head is slightly “lifted” off the floor, but the shoulder blades and lower back should be motionless. If it is difficult for beginners to perform the exercise at the desired leg height, then it can be adjusted to suit the capabilities of your body.
• Hand squats. You need to rest your palms on the edge of a chair, sofa or low bench, straighten your legs and focus on your heels. By flexing and extending your elbow joints, perform “squats”, but do not touch the floor with your buttocks. At the moment of lifting, you need to tense your gluteal muscles as much as possible and “push” your pelvis up.
• Jumping "knee-elbow". It is necessary to lift opposite limbs and connect the knee and elbow - for example, the right hand and the left knee. Since the exercise is performed at the fastest possible pace, jumping will occur.

• Run in place. He should be very fast, the body leans forward, arms with bent elbows at right angles, pressed to the body with shoulders.
• "Run" in plank. Place your palms on the floor, straight legs on your toes, pull in your stomach, tighten your buttocks - your torso should be stretched out like a string. In this position, you need to pull your legs with bent knees towards your body; this is done alternately for each lower limb. If you do the exercises at a fast pace, you will end up “running in place.”

After this complex has been fully mastered, the muscles will become stronger, the level of physical endurance will increase, and it will be possible to either expand the number of exercises or increase the approaches and speed of their implementation.

For fat-burning training using the Tabata system, watch this video:

• You will need to purchase a stopwatch. It is better to download a special program to your phone or computer and set the alarm mode - after 20 seconds to indicate the active phase of training, 10 seconds for rest. It is advisable to immediately set the sound signal to repeat the approaches. This will help you train according to the protocol and not be distracted by the time count.
• You can perform repetitions not of each exercise, but of the entire complex. That is, after completing all the exercises in a row, give the body a rest for 60 seconds and repeat it. Ideally, you can complete 7-8 approaches in 4 minutes, but for beginners 4 “circles” are also suitable.
• Before each workout you need to warm up. Be sure to stretch, make slow lunges with your legs, squat, perform circular movements with your arms, body, and bends. But you can’t just stop Tabata - the workout ends with calm “stretches” of the arms and legs, and deep bends.
• After mastering each exercise, you need to complicate it. Muscles have the ability to “get used” to loads, so the effectiveness of exercise will be absent.

After training according to the Tabata system, a person “falls off his feet”, he feels extremely tired, and sweat pours out of him. If there is no such effect, then the set of exercises was performed incorrectly.

Body Results

After just 4 weeks of classes (3-4 per week), it is possible to reduce body weight by 5-7 kg. A pleasant bonus will be muscle strengthening, slimness and body contour. Since the load is aggressive and constant, you can count on an increase in skin tone, the disappearance of the “orange peel” and sagging.

Additionally, the physical endurance of the body increases, its performance improves, the immune system is strengthened, and toxins and waste are released. And thanks to profuse sweating, swelling decreases.

The Tabata system is one of the most serious, aggressive complex training. During its implementation, muscles are worked out to the maximum in 4 minutes, and the process of losing weight and burning fat continues even outside of class.

Useful video

Watch the Tabata set of exercises for weight loss in this video: