How to lose weight with tabata training
The Tabata method is a truly demanding training protocol, but its efficiency in burning accumulated fat is proven. If you want to lose weight with the Tabata training, discover each and every one of the secrets of this debut that, because of its hardness, requires extra motivation.
What exactly is Tabata training about?
It seems easy, but it’s not easy at all. A Tabata workout only lasts 4 more minutes, 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. It is a question of combining, in a single session, these intervals with short periods of rest. The result is increased calorie burning in a minimum amount of time.
The Tabata formula, conceived by Japanese Izumi Tabata, is simple:
8 series of 20 seconds of an exercise with rest intervals of 10 seconds between them. Multiply and add and you will have a session of two hundred and forty seconds (four minutes) with which to lose weight and get rid of those kilograms you want to get rid of.
How does the Tabata procedure work when losing weight?
By doing Tabata you lose weight due to the fact that this training develops both aerobic and anaerobic capacity, that is, it not only involves a few minutes of intense cardiovascular exercise, in which the heart works at maximum power, but also simultaneously raises the basal metabolism, achieving that the fat burning continues for hours once the exercise is over.
It is this intense exercise, combined with extra short rest periods, that achieves this effect that has revolutionised the world of fitness and can also be applied to any other sport, from running to cycling or swimming.
Slimming down with the Tabata procedure is easy because you burn calories while training and also when you finish, because your muscles continue to need oxygen (and energy) over a long period of time. This is what is known as the EPOC effect.
How to train Tabata to lose weight
We must insist that this Crossfit training means you are in great physical shape. Don’t kid yourself that 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 fat. Each series of twenty seconds can be really long and ten seconds of rest not always and in all circumstances leave a total restoration.
To your 4 minutes of training, you must add a few minutes to make the essential warm-up and also a few minutes to return to calm after training in a progressive way.
As for the most effective exercises for burning fat with a Tabata training, those involving large muscle groups are advisable. The more muscles involved in exercise, the more energy you use during and after training.
Among the most convenient for their intensity and explosive strength, they stand out:
- Push-ups (trying to separate the palms from the ground for at least one second ?ups?)
- Squatting with jumping
These are only certain possible fitness exercises, but you can also train Tabata to serve as an example in the time of running or cycling, doing sprints of twenty seconds with breaks of ten. As far as serial reiterations go, you should try to do each and every one you can in those twenty seconds.
The benefits of training following the Tabata procedure are multiple. Not only are they a great way to suppress extra pounds, but they are also a great way to achieve unbeatable physical fitness 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 rest days and also with other”traditional” workouts, longer in time and less intense. Remember to ask a personal trainer or specialized monitor any questions you may have to get started in this type of training.