TABATA training? Is Skinny MS 1 "tabata Training Method" suitable for doing every day? Generally speaking, it is recommended to do 1 ~ 2 times a week when you are new to TABATA, and then increase the training times after your body has adapted and your physical strength and skills have improved. Because TABATA is an intermittent exercise with a large amount of exercise and can exercise all over the body, people who are new to this sport should take a step-by-step approach. For example, if you do too much intensive training in a week, you may not be able to bear the physical load, but you may also be trained.
Can obese people in the lower body lose weight with TABATA? TABATA training is a kind of whole-body exercise, which can be divided into upper and lower body exercises according to different purposes, and can directly achieve the purpose of losing weight and shaping. If you are overweight, you can start training in a low-intensity way first, which will not cause joint burden but also achieve exercise effect, and then slowly increase the number of times after the center of gravity is clear.
Can you achieve the same effect by using a treadmill or riding a bike for 4 minutes? First of all, we must change the speed of the treadmill and the turning speed of the bicycle before we can have the same effect. If you just run fast or ride a bike for four minutes and eight combinations of exercise, it is not a high-intensity interval training. It is carried out according to the intensity of exercise, and the effect of each exercise is also very different. For example, it is better to set the speed of the treadmill and the RPM (revolutions per minute) of the bicycle before exercise, and the effect will be better. For example, if you spend 4 minutes on the treadmill for interval training, you have to run at a speed of 10 km per hour for 20 seconds, and then walk at a speed of 6 km per hour for 10 sec at rest, which means you are in a state of relaxation. Then run at the speed of 10 km per hour for 20 seconds and repeat for 4 minutes. Changing the speed in this way can also be regarded as an interval training, which can produce sports effect in 4 minutes. The same is true of bicycles. First, pedal for 20 seconds at a speed of more than 85 revolutions per minute, and then reduce the speed to less than 60 revolutions per minute at rest. Then ride at a speed of 85 revolutions per minute for 20 seconds and repeat it every 4 minutes. But TABATA is a sport with many actions, which is more effective than simply using a treadmill or riding a bike.
4 After finishing TABATA, what should I do if my muscles are sore the next day? If muscle aches occur the day after TABATA, you can change the intensity in the next exercise, such as reducing the number of times or groups in each group, or extending the rest interval and starting a few days after muscle elimination. General muscle soreness is a common phenomenon after muscle strength exercise. If it's not so painful that you can't stand up, you can also do some stretching or yoga to relieve muscle discomfort.
Is tabata's push-ups muscle strength training or aerobic exercise? As long as the number of exercises is prolonged, it can be regarded as a combination of aerobic and muscle exercise. Tabata push-ups are muscle strength exercises, but as long as they are carried out for a long time, they will become aerobic exercises. For example, if you only do 10 push-ups, it is a muscle strength exercise; If you do 100 times, it is equivalent to doing aerobic exercise in addition to muscle strength exercise.
After TABATA, don't avoid eating. Can you lose weight successfully? Generally speaking, people who want to lose weight should not only have good exercise habits, but also make a good diet plan. TABATA is an effective exercise, which can consume a lot of calories in a short time, but if you don't adjust your diet at the same time, the effect will decrease instead of increase. Therefore, normal exercise combined with TABATA training and proper diet control are more helpful to lose weight. Because dietary adjustment will vary according to individual and sports purpose, but the most basic condition is to eat more high-quality protein and reduce eating too much processed food.
There is a short break when making TABATA. Can I drink water? Yes, before, during and after exercise is the best time to replenish water. Because a lot of sweating will lead to electrolyte imbalance, it is very important to replenish water before and after exercise. It is very urgent to drink water during the short break of interval training 10 second. However, because interval training can be completed in a short time, it is recommended to drink water before and after exercise.
8 Water, sports drinks or coffee, which can enhance the exercise effect? Sports drinks are absorbed by the body quickly and have the best effect. Water contains some minerals. Drinking it at the right time during exercise will help replenish water. When making TABATA, I suggest drinking it fully before or after exercise. But sports drinks are absorbed faster than water and can be used to supplement the body's electrolytes. Drinking this drink before exercise can not only prolong the exercise time, but also make the exercise effect more obvious. According to research, drinking black coffee before exercise can make the body move better, because caffeine in coffee helps to burn body fat, so drinking it 30 minutes before exercise can achieve good results.
9 Do women gain muscle through TABATA and make themselves as strong as men? No, or accidentally injected with androgen, women's muscles will not be as strong as men's. Muscle is developed because of the influence of male hormones. Take women as an example, no matter how strenuous exercise, muscles will not grow as strong as men.
10 when women use TABATA to lose weight, how to keep their breasts firm? You can exercise your upper body to maintain your chest posture. Because most of women's * * * is composed of fat, once they lose weight quickly and increase their body fat, the fat of * * * will inevitably decrease, so their breasts will become smaller. If you want to lose weight while maintaining a full chest shape, you can use upper body strength for training. It is recommended to walk with your arms propped up, or do push-ups on your knees to keep your chest shape.
What items do I need to prepare to make TABATA at home? You can prepare yoga mats, mineral water bottles or dumbbells according to your personal needs. Doing sports at home is usually done directly on the ground, which will burden the knees and legs. Therefore, it is recommended to wear sports shoes with cushioning function, or put a yoga mat on them. In addition, when performing upper body movements, you can hold a 500ml mineral water bottle or prepare a dumbbell with a suitable weight to match it.
12 can women do TABATA during their physiological period? Yes, if there is not much blood and the symptoms of low back pain and physical pain are not serious, you can still do training. Proper intensity of aerobic exercise or simple exercise can make the human body secrete a hormone called endorphin, which can make people forget the pain and discomfort. Therefore, if the physical pain is not very serious, there is no harm in doing light exercise.
13 is it suitable for people who just want to exercise muscle strength to do TABATA? Of course, TABATA can not only consume a lot of calories, but also strengthen muscles. Training that can consume a lot of calories in a short time is helpful to lose weight and exercise muscle strength. Therefore, people who want to exercise muscle strength can also get the effect of strengthening muscles if they cooperate with interval training.
14 what time of day is the best to make TABATA? Generally speaking, 1 hour after meals or 1 hour before meals is the best, which can also be adjusted according to personal status. According to the research, aerobic exercise on an empty stomach helps to burn fat, but if you do intermittent training on an empty stomach, you may have side effects such as muscle strain and dizziness, so pay special attention.
Book information ◎ Text is extracted from the original culture publishing, Han Ji's book "1 4 minutes a day! Continue to burn fat 12 hours! Get the best figure in 20 seconds: TABATA interval training, the most popular book in the world. The author of this book was a national basketball player and had to retire early because of injury. In the case of losing will, the figure gradually loses its shape, even reaching 100 kg. After that, he spent a lot of time and energy to lose weight. Therefore, as the most sought-after personal fitness trainer in Korea, he found that no matter how concise his fitness plan is, he still needs to set aside a lot of time for exercise every day. But modern people are too busy, and most of them want to lose weight in a short time. Finally, he discovered TABATA interval training, which has been popular in Europe and America for a long time, and improved it into the most suitable version for Asians. As a result, 1 day takes only 4 minutes, and the super-strong "ultimate fat-burning TABATA" was born. Please click here for book information.