Please review the following posts, to recall what the “Tabata Method” is all about:
“HIIT – The Tabata Method”, October 26, 2015, and
“Addendum To The Tabata Protocol”, November 11, 2015.
In a nutshell, Tabata training does not last long, but gives fast results. This is a great way for people who want to burn fat fast. You can combine this training according to your needs, whether you want to work out alone or in groups, weather you’re a beginner or an advanced trainee. There are exercises for everyone.
For those of you who haven’t read the above posts, a short review.
Dr. Izumi Tabata developed this type of training, and it is a highly intensive protocol that takes only 4 minutes.
If you don’t have much time to exercise, the Tabata workout is perfect for you and gives excellent results in this relatively short period.
What’s specific for this type of training is that each series lasts for only 20 seconds. During this period, the chosen exercise needs to be performed at maximum power and speed. Then you rest for 10 seconds. The cycle is 20 + 10, repeated 8 times, without interruption. Also, the exercises can be combined, so that you hit every body part. For example, you can do pushups to work your upper body, and squats for your lower body.
The Tabata method has many benefits. Besides being a great way of burning excess fat it can be practiced anywhere and anytime.
When you do aerobic or anaerobic exercises, you expend more calories than you would during your routine daily movements. As soon as you stop exercising, you get back to the normal pace of calorie burning.
With Tabata, or other HIIT protocols, your body continues burning calories at higher rate for 24 hours.
Furthermore, the body’s HGH (Human Growth Hormone) production is also elevated.
Warning, don’t eat or drink anything that results in insulin secretion for 2 hours, or you’ll lose the above benefits as soon as insulin enters your bloodstream.
I just abstain from eating or drinking anything for 2 hours. Water and coffee or tea win NO SUGAR, is OK.
If you are new to exercising, don’t overdo it. You need to start at an easy pace and gradually increase the intensity. You can start by exercising once a week, and then twice a week, until you reach the ultimate goal – for times a week.
For starters, it is best to choose exercises that engage a large number of muscles. After you choose the exercises you want to do, set the clock in your sight, so that you can measure the 20 second and 10 second intervals. Allow a tolerance of 2 to 3 seconds, but don’t overdo the rest.
Before you start, warm up for 2-5 minutes. Cool down and stretch afterwards.
I’ll emphasize that you increase the intensity gradually.
A guideline: The maximum heart rate should be 226 minus your age for women and 220 minus your age for men. That is to say, if you are a 25-year-old woman, your maximum heart rate should be
226-25 = 201
If you are a 50-year-old man, your maximum heart rate should be
220 – 50 = 170
Don’t forget this is the MAXIMUM; you gradually get up to this.
Before starting any kind of HIIT program, including Tabata of course, check with your doctor and trainer. I hope that they are knowledgeable enough to give you the proper advise.
Watch the following video, to help you get started with your Tabata training. Double click on the image.
That’s it. I await your feedback after you give Tabata a try.
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See you all next week.