How to lose weight with tabata training
The Tabata method is a truly demanding training protocol, but its efficiency when burning stacked greases is proven. If you want to lose weight with Tabata training, discover each and every one of the secrets of this premiere that, due to its hardness, requires an extra motivation.
What exactly does Tabata training consist of?
It seems easy but it’s not in the least. A Tabata training only lasts 4 minutes more, in this time, your body will give the maximum of its possibilities in terms of power and performance. High intensity intervals (HIIT) are the basis of the Tabata method for weight loss. The idea is to combine, in a single session, these intervals with short periods of rest. The result is more calories burned in less time.
The Tabata formula, conceived by the Japanese Izumi Tabata, is simple:
8 series of twenty seconds of an exercise with rest intervals between them of ten seconds. Multiply and add and you will have a session of two hundred and forty seconds (four minutes) with which to lose weight and remove those kilograms you want to get rid of.
How does the Tabata procedure progress at the moment of losing weight?
Doing Tabata you lose weight because this training develops both aerobic and anaerobic capacity, that is, not only involves a few minutes of intense cardiovascular exercise, in which the heart works at maximum power, but also this, simultaneously elevates the basal metabolism, achieving that the fat burning continues for hours after the end of the exercise.
It is this intense exercise, combined with extra short rest times, that achieves this effect that has revolutionized the fitness planet and can also be applied to any other sport, from running to cycling to swimming.
Slimming with the Tabata procedure is easy because you burn calories while training and also when you finish, because your muscles continue needing oxygen (and demanding energy) over a long period of time. It’s what’s known as the COPD effect.
How to train Tabata to lose weight
We must insist that this Crossfit training means being in great physical shape. Don’t kid yourself and think those 4 minutes will be easy to execute. It is the high intensity that defines the Tabata procedure and gives it its efficiency when burning greases. Each series of twenty seconds can be really hard and ten seconds of rest not always and at all times leave a total restoration.
To your 4 minutes of training you must add a few minutes earlier to make the essential warm-up and also a few later to return to calm after training progressively.
As for the most effective exercises for burning fat with Tabata training, those involving large muscle groups are advisable. The more muscles involved in exercise, the greater the energy consumption during and after the workout.
Among the most convenient for its intensity and ?explosive? force, they stand out:
- Flexions (trying to separate the palms from the ground for at least a second ?ups?)
- Jumping squat
These are only certain possible fitness exercises, but you can also train Tabata by giving an example when running or biking, doing sprints of twenty seconds with breaks of ten. As far as repetitions by series are concerned, you should try to do as many as you can in those twenty seconds.
The benefits of training following the Tabata procedure are multiple. Not only are they a great way to get rid of extra pounds, but they’re also a great way to get in perfect shape by increasing your lung and heart capacity and gaining endurance with each session.
To lose weight doing Tabata, it is enough to practice this training procedure twice a week and combine it with the precise days of rest and also with other “traditional” workouts, longer in time and less intense. Remember to ask a personal trainer or specialized monitor any questions you have to start in this mode of training.