What is Tabata Training?

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You may want to increase strength, lose weight, improve flexibility or build muscle. Whatever your goals are, most exercise programs can help you reach them, as long as you stick to the plan. If you’re looking for a new program to add to your routine, you may want to give Tabata try. Tabata training is a high-intensity interval training (HIIT) workout, featuring exercises that last four minutes.

The History of Tabata

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results: Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

The Tabata Program

Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. The structure of the program is as follows:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise.

You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too.

With all the Family Fitness Center locations throughout West Michigan, Family Fitness Centers is Western Michigan’s leading provider of group exercise classes; in some of our locations you can also find Tabata. Go to our nearest location  or visit http://www.familyfitness.com.

El tabata  es un entrenamiento con intervalos y de poca duración usado por gran variedad de atletas profesionales de distintas disciplinas, desde jugadores de fútbol americano hasta corredores olímpicos.

Para realizar correctamente esta técnica, debemos escoger un ejercicio y realizar durante 20-40 segundos e intentar sacar el mayor número de repeticiones posibles. Posteriormente,  debemos respetar un descanso de 10-20 segundos exactos y continuar 7 series más de la secuencia 40-20.Para simplificarlo más, la tabata sería realizar 8 series de 40 segundos, con el máximo número de repeticiones en este tiempo, con 20 segundos de descanso.

El método tabata se puede realizar con cualquier ejercicio básico estilo sentadillas, abdominales, flexiones, zancadas etc. con el que conseguiremos mayor intensidad y un trabajo más completo con menos sobrecarga en un sólo músculo y menor riesgo de lesiones, si empleamos movimientos que involucran más que un sólo grupo muscular.

Con todas las ubicaciones de Family Fitness Center en West Michigan, Family Fitness Centers es el proveedor líder de Western Michigan de clases de ejercicios en grupo; En algunas de nuestras localizaciones también puedes encontrar Tabata. Visita  cualquiera de nuestros centros o visite http://www.familyfitness.com.

 

 

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