What does tabata mean?
Abata is a training method proposed by Professor Quan tabata of HIIT Tokyo Sport University. I believe everyone should be familiar with interval training. Just add the Japanese professor's name "tabata" before the interval training. Japanese scientist Professor Quan tabata named this training method after him when he cooperated with the national Olympic speed skating team. Its regular training includes 20 seconds of intensity training, followed by a rest of 10 seconds, and so on for 4 minutes.
According to the website of Phyllis Fitness Club, Professor tabata's latest research shows that if you follow his training method, you will continue to burn more calories, up to 12 hour.
At first, Professor Tian Qiquan deliberately divided the athletes into two groups during training: one group carried out moderate-intensity training as usual, and the other group carried out high-intensity exercise for 20 seconds, resting for 10 second, then carried out high-intensity exercise for 20 seconds, resting for 10 second, lasting for 8 cycles1* * 4 minutes, and carried out high-intensity interval training (similarly, From the research report of tabata Protocol, it is found that the physical fitness of athletes who do tabata training has been obviously improved (the maximum aerobic capacity is increased by 14%, and the anaerobic capacity is increased by 28%).
Therefore, tabata is also considered as one of the most effective physical exercises at present.
What is tabata training?
Tabata training is an interval training method, which requires practitioners to complete the maximum intensity training within 20 seconds, rest for 10 seconds, and so on. Do 8 groups with a total time of 4 minutes. In order to know your level, you can score yourself and count how many movements (or jumps) you have completed in each group. Among the eight groups, the group with the least number of actions you have completed is your score.
Tabata Training is named after its founder, Dr. Quan tabata. This system was founded by Dr. tabata and a group of researchers from the National Institute of Health and Physical Education in Tokyo, and the research results were published in the column of "Sports and Training" in medicine and science. This article provides sufficient evidence for the benefits of high-intensity interval training. After six weeks of training, the participants' anaerobic exercise ability increased by 28%, and their oxygen use ability (V02Max) increased by 65,438+04%. Even athletes with excellent physical fitness have achieved such improvement after training. The conclusion is that only 4 minutes of tabata interval training can improve the anaerobic and aerobic exercise ability of trainers more than the traditional training of continuous 1 hour.
Tabata sports diet
Before starting the tabata exercise, do stretching exercises to relax the upper and lower body muscles.
1. Stand with your feet shoulder width apart, your right hand reaching out to your chest, and your left hand pressing down your right arm elbow. Switch arms and do the same thing.
2. Put your arms on your head, grab the elbow of the other arm with both hands, inhale, and bend your body as much as possible.
3. Open your feet, one behind the other, and the distance is about 1.5 times the shoulder width. After standing, bend your right leg 90 degrees.