What sport is tabata?
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. Tabata, on the other hand, produces the mechanism of "excessive oxygen consumption after exercise (EPOC)" through short-term high-intensity explosive exercise, so that the body can burn fat 12-48 hours continuously after exercise, and then it can lose weight when lying down after exercise.
2. Enhance cardiopulmonary function
Because of the great intensity change, tabata's stimulation to the heart is more obvious than 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 consumes hard-won muscles. Compared with long-lasting aerobic exercise, tabata is characterized by short time consumption, thus reducing the possibility of muscle loss. 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 tabata instead of jogging, 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 are always 3-4 days a week to squeeze out 4 minutes for exercise. 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.