Curb the energy of 4-minute intervals of Tabata training to burn fats, increase aerobic capacity and creatively complete every power training!
Author: Bill Geiger
In our quest to become slender and physically attractive, we often resort to the help of functional training. If you have thought about how to accelerate the breakdown of fat and achieve the maximum result in the shortest time, you are likely already alternating between high-intensity cardio loads with short recovery periods.
This technique is known as high-intensity interval training (VIIT). Those of you who want to get to the very top, we recommend to try a specific version of the VIIT – Protocol Tabata (Protocol Tabata).
Tabat's protocol includes at full capacity anaerobic and aerobic mechanisms of fat burning in a crazy workout that lasts a matter of minutes. This is a furious session in which you for 20 seconds work at the limit of human capabilities, and then rest 10 seconds. And so 4 minutes.
But . just four minutes of real training? Can the Tabataba Protocol seriously claim the role of the Holy Grail for people who aspire to the maximum result for a minimum of time? Let's take a closer look at this protocol and learn how to use its strengths.
The Tabata Protocol is a system that has become very popular after the publication of a study conducted by a Japanese scientist, sports doctor Izumi Tabata (Izumi Tabata) in the middle of the 90. He studied the training of skaters-Olympians and came to the following conclusions. Twenty seconds of super-intensive pedaling on the bicycle ergometer with subsequent 10 seconds of rest, and so for 4 minutes, lead to a rapid growth of aerobic and anaerobic capacities without any negative impact on muscle mass.
In comparison with monotonous cardio-training, the Tabata Protocol became an unqualified winner, although its effect on fat burning was not proven in the original study. The impact on endurance development and the availability of work capacity was also not taken into account.
With a warm-up and a hitch, the classic protocol takes 16 minutes. Everyone who has a strong dislike for prolonged cardio training, Tabata training provides a reliable and proven way to quickly overcome the aerobic session, but do not confuse speed with ease! Due to the rapid accumulation of lactic acid and total air shortage, this 4-minute program will wear you out as many other cardio workouts can not.
Weight loss without loss of muscle mass
Of course, both Tabata and circular training are built on the same principles of alternating high- and low-intensity gaps, but only the Tabata Protocol has the positive properties proven in the course of the experiment. Nevertheless, longer sessions of high-intensity training have one important advantage over Tabata training, namely, a sharp increase in oxygen consumption during 24 hours after training.
Although you may think that this is not the main thing, but high-intensity training dramatically increases the total consumption of calories. This is due to increased metabolism after exercise, and, unlike monotonous aerobic sessions, this effect persists for the next 24 hours.
Both the Tabata Protocol and the VIIT give colossal advantage to people who want to retain muscle mass. Unlike traditional cardio sessions at a constant pace, high-intensity intervals help to gain and maintain muscle mass. This is explained by the fact that rapidly contracting muscle fibers – the most predisposed to growth – are more effectively worked through by trainings of this type.
The development of the Tabata Protocol should not cause difficulties:
- Start with an 10-minute warm-up in a constant rhythm
- Return to the program 3-5 once a week
Using the principles of Tabata in force training
I am ready to ensure that every follower of the principles of Tabat attacks me with criticism: how can I adapt the Protocol to trainings for which it was never intended! I know this is at least a yellow card, but the very spirit of Tabat gives birth to the final chords that will help to blow up the target group of muscles at the end of the training.
"Tabata-style" trains the heart and lungs, but it also provokes intense muscle pumping. This is very important, because filling the muscles with blood not only delivers nutrients and stretches the muscle fibers. It is proved that pumping stimulates an increase in the secretion of growth hormone, and growth hormone in combination is both anabolic and lipolytic (fat burner).
If you are ready to add to the final part of your strength training exercises in the style of Tabata, use the following tips:
Do you classical cardio training on the Tabata Protocol or one of the options, inspired by the rest-pause protocol, get ready to work with maximum efficiency and do not be afraid to experiment. So you will continue to progress and will be able to avoid boredom.