Tabata training? Fitnessrepublic TABATA training was developed by Japanese scientist Dr. Tian Qiquan in 1996 to improve the strength of speed skating team athletes, and evolved from tabata agreement. He divided the athletes into two groups AB, trying to compare the effects of 1 hour moderate intensity exercise and 4 minutes high intensity exercise. Group A athletes exercise for one hour a week for five days for six weeks. Group B athletes do four minutes of intensive exercise four days a week for six weeks. Results The aerobic system (cardiopulmonary function) of athletes in Group A has been greatly improved, while the anaerobic system (muscle) has hardly changed. From the experimental results, the cardiopulmonary function of the players in group B has been greatly improved, which is better than that in group A, and the muscle has increased by 28% compared with that before the experiment. In other words, high-intensity, short-term exercise can not only burn body fat (aerobic exercise effect), but also be extremely effective in exercising physical fitness (anaerobic exercise effect).
Dr. Tian Qiquan said that this kind of training is to enable busy people to exercise in a short time, and the whole body muscles should be used, so the exercise effect is very amazing, and this kind of exercise that uses a lot of muscles in a short time and requires maximum oxygen intake can effectively reduce body fat. So since 2000, many fitness instructors in the United States have been using it, which has long been popular in Europe and America, and now it has spread all over the world.
Advantages of TABATA interval training 1 day only takes 4 minutes. TABATA interval training can improve metabolism and heart rate in a few seconds. Compared with the effect of running on a treadmill or riding a bike 1 hour, it only takes 4 minutes to see the obvious effect, and it can also reduce fat quickly. At the same time exercise "muscle strength" and "endurance". Because aerobic exercise and muscle strength exercise use different equipment and exercise methods, it is inevitable that they will feel troublesome and difficult to take care of both at the same time. Because TABATA interval training belongs to aerobic and muscle strength training at the same time, there is no need to change equipment or exercise mode, so it can burn fat quickly and exercise muscle endurance. TABATA training that can enhance self-perseverance is to do a 4-minute exercise and rest after 20 seconds 10 seconds. This training time is still very acceptable. Although you will start to be out of breath and slow down when doing the fourth or fifth group exercises, most people will not give up halfway as long as they persist for 20 seconds. Even if your physical strength weakens and your exercise speed slows down, you will do it again and again, because you set a goal of sticking to it for 4 minutes. Never.
Tabata? The biggest feature of gulfnews TABATA interval training is the ultra-high intensity interval training method which requires "170% of the maximum personal oxygen uptake (VO2 max)". The so-called maximum oxygen uptake refers to the maximum amount of oxygen absorbed during 2-5 minutes of exercise, which
One of the reasons why you can achieve high grades in a short time is that even if you stop exercising, your body will still think that you are still exercising, so you will continue to burn calories. This effect usually lasts 1 hour, and even reaches 12 hour at the longest. Therefore, in order to make good use of this effect, you must reach the maximum limit within 4 minutes. However, before doing tabata, please ask a professional coach or doctor to judge your physical condition before deciding whether to do it, because it is a high-intensity interval training. If you don't have exercise habits, it will not only be difficult to do, but also make your body unable to load.
Source: orange life newspaper