Tabata is an aerobic exercise. What's the difference between tabata and hiit? Different exercises are suitable for different times. Exercise is very important in our daily life. Different people should arrange exercise time according to their living habits. This exercise can greatly improve our posture. Let's see if tabata is aerobic exercise. What's the difference between tabata and hiit?

Is tabata aerobic? What's the difference between tabata and hiit? 1 TABATA can exercise both aerobic and anaerobic functions! It would be great if both aerobic and anaerobic energy supply mechanisms could be trained at the same time. TABATA training is ok! My research team and I confirmed this through two experiments. The first experiment is to compare the results of two kinds of exercise.

Maximum oxygen uptake rotating motion (IT 1), lasting 20 seconds, resting 10 seconds, repeating six to seven groups, which is TABATA training method;

Maximum oxygen uptake sprint (IT2), lasting for 30 seconds, resting for two minutes, and repeating for three to four groups. These two kinds of sports are very tired, so they can't continue to exercise, and the training intensity is quite high. Let's compare the oxygen uptake and total hypoxia of the two kinds of exercise.

We also compared the difference between 70% maximal oxygen uptake exercise (commonly known as "aerobic exercise") and TABATA training method, and found that the maximal oxygen uptake of both of them increased by 12- 13% after six weeks. The former is aerobic training, which can certainly improve the maximum oxygen uptake, but TABATA training method has also achieved the same effect. In addition, observing the mechanism of anaerobic energy supply, the former can not increase the maximum oxygen deficit, while TABATA increases the maximum oxygen number by 35%. All living things on earth, including human beings, have only aerobic and anaerobic energy supply mechanisms. "Twenty seconds of exercise plus ten seconds of rest" can cause the maximum (highest) burden on both mechanisms at the same time, which is obviously the most reasonable and best training method known at present.

What's the difference between tabata and hiit?

Tabata was invented by the Japanese, similar to many Japanese things, and more "abnormal", I mean power.

Tabata usually chooses one or several movements, stretching fully for 20 seconds (please pay attention to the meaning of full strength), resting for 10 second, and lasting for eight rounds of * * * for four minutes.

Tabata seems to have a short time, so it's easier, right? Hehe, it's for athletes. Used to maintain physical fitness or help reduce fat before the game.

If you think you can do tabata, there are two possibilities. First, you are particularly strong; Second, you actually reduced the intensity and made tabata hiit. I have met people who claim to practice tabata, and 95% of them have achieved hiit.

Weibo's tabata training method and a large-scale fitness video actually belong to hiit. To some extent, tabata is more difficult and torturous than crossfit. Because CF pursues the shortest total time, you are usually relaxed and your physical strength is evenly distributed, but tabata requires complete completion. ATP and creatine are quickly exhausted, followed by anaerobic metabolism. After the second minute, the lactate threshold is coming. It feels so beautiful. Try it yourself.

Beginners start with hiit or tabata.

Hiit starts first; Generally, through the combination of strength training movements and the arrangement of the proportion of exercise and rest time, hiit training mode can be used to train courses, such as running and spinning, to improve efficiency; Hi, Sports Network.

Is tabata aerobic? What's the difference between tabata and hiit? We know that HIIT high-intensity interval training is a high-intensity and efficient training method. You can burn the same or more fat as ordinary aerobic exercise in less than a quarter of the time. TABATA is a kind of high-intensity interval training, and it only takes four minutes to achieve the training effect of aerobic and anaerobic simultaneous exercise.

The benefits of practicing tabata.

1, improve metabolism and burn fat continuously after exercise.

Aerobic exercise (such as jogging) consumes almost only calories during exercise, and there is basically no excess calories after exercise. And tabata.

Through the mechanism of "excessive oxygen consumption after exercise (EPOC)", the body can continue to burn fat 12-48 hours after exercise, and you can lose weight by lying down after exercise.

2. Enhance cardiopulmonary function

Because of the great intensity change, tabata's stimulation to the heart is more obvious than the uniform aerobic exercise with relatively stable heart rate, which will strengthen the cardiopulmonary function, which is a very important physical quality. Strong cardiopulmonary function can not only improve sports performance, but also effectively prevent cardiovascular and cerebrovascular diseases and respiratory diseases.

3. It takes short time, does not need equipment and is not limited by the venue.

The reason why many people don't exercise is that they don't have time and space. Tabata can do it at home, in the company, in the park and in the gym. Compared with more than 40 minutes of uniform aerobic exercise, it saves too much time and is very suitable for the life rhythm of busy office workers.

4. Fat can't reduce muscle.

One of the main reasons why many fitness enthusiasts don't like doing aerobic exercise is that aerobic exercise will consume hard-won muscles. Compared with aerobic exercise that lasts for a long time, tabata is characterized by spending less time, thus reducing the possibility of losing muscles. For beginners who don't do high-intensity exercise, the high intensity of tabata may stimulate muscle growth, and achieve the effect of reducing fat and increasing muscle (only for this special group). The more muscles, the higher the basal metabolism, and the easier it is to become a "lean body".

5, help to break through the fat-reducing platform period.

Many people take jogging and other aerobic measures to reduce fat. After a period of time, they find it difficult to lose weight, because your body has gradually become accustomed to this relatively stable intensity and entered the fat-reducing platform. At this time, you can use jogging instead of tabata, so that through the constant change of intensity, the body will not be difficult to adapt easily, so that tabata can constantly give new stimulation to the body and help you break through the fat-reducing platform.

Why is tabata popular?

1, fast and effective, without taking up time.

The most common excuse for losing weight is that you don't have time to go to the gym to exercise. For tabata, these are no excuses. It only takes 4 minutes every day, even if you work overtime to 10 every day, there will always be 3-0 every week.

You can squeeze out four minutes of exercise in four days. Don't make excuses for your laziness.

2, simple movements, suitable for people at all levels.

TABATA's movements, regardless of the level, mostly repeat simple movements, without complex fitness equipment and low technology. As long as the muscle strength is large enough, it can be done no matter how much.

3. You can combine aerobic and anaerobic exercise by yourself.

TABATA's principle is to use muscles as much as possible in a short time, and aerobic and anaerobic exercises can be trained together. In other words, the end result can not only burn fat, but also improve muscle strength and endurance, killing two birds with one stone.

How many calories is TABATA in four minutes?

100 calories, absolutely effective and high-intensity, it can reach 100 calories in 4 minutes, and it can also beautify the body lines and shape. Even those who often work overtime will not make excuses to say that they have no time.