Tabata training - what results can be expected?

What is Tabata training?

It is a type of high-intensity interval training that was developed over 30 years ago by a Japanese scientist Izumi Tabata. Its characteristic feature is, first of all, extremely high involvement of the exerciser in a short time - a single training session lasts only 4 minutes! The key is the time of a single set, which according to the author should be only 30 seconds:

• 20 seconds of intense work with a maximum number of repetitions
• 10 seconds break between sets or exercises

Tabata training does not impose the form of realization of the mentioned 4 minutes of exercises. The most frequently proposed solution is to create a plan consisting of 8 different activities, which should be performed in 2 sets. Thanks to this there is no question of boredom and the training will enable the whole body to be engaged in exercise.

What results to expect from Tabata training?

Similarly to the traditional HIIT training, Tabata will have a real effect on increasing the metabolic rate. The greatest advantage of this training method, however, is the strong influence on the improvement of aerobic and anaerobic capacity. Thanks to this, the body experiences an incredible increase in endurance, which allows the exercising person to adapt very well to the increasing level of fatigue.

An equally important effect of Tabata training is the extremely effective burning of body fat. The high level of intensity during a 4-minute workout will cause the body to maintain a high stimulation of metabolism for the next 48 hours. This in turn translates into an increase in the effectiveness of weight loss, as well as easier control of the correct body weight and modelling of a slim body.

Is Tabata training for everyone?

The high intensity when performing exercises during Tabata training may prove to be a hindrance for people with poor performance capacity. What is more, people with hypertension and other cardio-respiratory conditions should give up this training system. Of course, one should not forget that all kinds of injuries and active inflammation are also contraindications to this form of HIIT training.

Tabata training exercises - what is worth choosing?

In most cases Tabata training is a plan based on exercises done without equipment. The body's own weight provides sufficient load at this high level of intensity. This enables exercising people to concentrate as much as possible and to maintain correct technique easily. The exercises should be adapted to your own needs and the examples of exercises can include:

• push ups
• sit ups
• jumps
• lunges
• squats
• boxing in place