Have you ever heard of the name Tabata while you are in the gym or while watching TV or on YouTube ?, in this article we will provide you with a sufficient an complete explanation of the Tabata exercises.
Tabata exercises are a type of exercises related to cardio and aerobic exercises, and these exercises are somewhat new, as they were not used or popularized until after the year 1990, in this year the Tabata exercises were discovered by Doctor Izumi Tabata and these exercises were named after him. Doctor Izumi Tabata was at that time looking for a new method and style in exercises that strengthens and enhances the energy of the Japanese Olympic Ski Team. Depending on the internal effort and energy of the body without external effort and heavy weights, in order to return after the end of the exercise with a large and long charge for hours, of course the performance of any intense and high effort will bring you to this The stage, but it may cause danger to your health and the growth of your muscles and cause many muscle tears, so Doctor Izumi Tabata resorted to a group of aerobic exercises that anyone can do with determining the appropriate time period in which the body can withstand the effort of these exercises.
The most popular tabata exercise
Squatting, pressing, jumping rope, running in the same place and stomach with a steady back on the ground
Exercise method
Tabata exercises depend on doing intense, fast and frequent exercises in a short time and taking quick intervals for rest between these exercises. Doing the Tabata exercise requires 4 minutes, divided into 8 groups, training 20 seconds, and taking a 10 second break.
20 seconds exercise.
10 seconds break.
8 groups the number of repetitions of the exercise.
Total time 4 minutes.
In the twenty-second training period, a person must perform the exercise movements with maximum effort and the most number of movements possible, and here the performance varies according to each person's practice of the Tabata exercises, meaning in other words there is no specific number of movements for each exercise in twenty seconds, but you should try to make the largest Performance you can do. Tabata exercises depend mainly on balance and stability, the balance of the body and the stability of the position of the feet, shoulders, head and back is what the Tabata exercises depend on, and this is what will make the Tabata exercises require a lot of focus and make them difficult exercises, since these aerobic exercises are difficult to implement and drain the maximum limits of effort and energy.
Experts split these exercises into two parts
Tabata exercises for beginners:
Keep the same duration and sets of exercise, but in a different order
15 seconds training
15 seconds break
Total exercise 8
Duration is 4 minutes
The most recommended exercise for beginners is running in the same spot.
Tabata exercises for the seasoned
A person who has been practicing tabata exercises for a long time can have more options that yield greater benefits and higher rates, for example; Instead of doing 8 sets of exercise once, you can repeat this group twice and get 8 minutes Tabata exercises with a rest interval of one to two minutes, and the exercise becomes as follows:
Exercise 20 seconds
Rest 10 seconds
Duration is 4 minutes
A break from one to two minutes
Repeat the exercise
Total exercise 16
In addition, it is possible to do a new method of exercise that requires more effort, which is combining two types of movements with one exercise, for example, instead of doing a squat movement for a period of four minutes, the squat movement can be combined with the pressure movement in one exercise within four minutes.
Benefits of Tabata exercises
With time and research, many benefits of Tabata exercise have been concluded The topic did not stand as just exercises that give more energy and strength to the body, here is a list of the most benefits that these exercises provide to you when you practice them constantly
1. Burn fat
Tabata exercises have become, in our time, the most suitable option for all people looking to lose weight. Tabata exercises contribute greatly to burning fat and losing weight, by increasing the metabolism rate, as it raises the metabolism rate about 15 times the basic rate in the body, when doing this Intense training on a regular basis, the amount of energy that the body burns during rest increases, and thus the higher the rate of energy burning, the higher the rate of burning of fat in the body.
2. Increase muscle tissue
Tabata exercises put you in a stressful manner that leads to fatigue of those muscle tissues, and this will make the body fully ready to increase the rate of muscle tissue during the exercise of exercises to increase muscle mass.
3. Increase stamina
Strong tabata exercises give you the ability to consume the largest amount of oxygen when you exercise and are known as aerobic capacity, and these exercises also cause the maximum amount of energy that the body produces in the absence of oxygen by burning carbohydrates and is known as the anaerobic capacity, these two types of aerobic and anaerobic capacities provide an increase Great in stamina. In addition to these benefits, tapata exercises improve the cardiovascular system and increase flexibility, flexibility and fitness of the body.
Important notes
Tabata exercises are very stressful and difficult at the same time, and therefore they are like any severe exercise. It is not recommended to repeat them daily, and it is preferable to practice Tabata once or twice a week.
It is advised to consult a doctor and obtain permission from him to practice tabata exercises if you suffer from heart disease.
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