We all know the principle of TABATA. It was originally designed as a high-intensity intermittent exercise. By doing 20 seconds, resting 10 seconds and repeating six to eight groups, the four-minute interval training was completed.
I have written about the benefits of interval training in other articles. In a word, we probably know that the training effect can be achieved through high-intensity short-term exercise and short-term rest.
High-intensity intermittent exercise is beneficial to increase the maximum oxygen uptake, improve insulin sensitivity, exercise phosphate-lactic acid system and various physiological reactions. Combined with retraining or resistance training, it can also have a certain effect on muscle growth or muscle endurance.
Compared with traditional aerobic exercise, this exercise not only improves the maximum oxygen uptake (that is, the cardiopulmonary capacity becomes stronger), but also improves the capacity of phosphate-lactic acid system in anaerobic system (aerobic exercise is not easy). EPOC after high-intensity intermittent exercise can also improve the metabolic rate at rest, which is basically as good as doing high-intensity exercise.
There are many kinds of TABATA, because it is only an intermittent exercise training mode. Traditionally, it is designed to run on a flywheel, but you can also arrange it for running, weight training, unarmed muscle strength training and so on. If we want to achieve the best results, it is usually easier to achieve results by using multi-jointed lower body muscles.
But if we don't see the word high intensity, it means that he has a certain intensity and is definitely not suitable for beginners.
Dr. TABATA published a new book in 20 16 1 month, describing the training principle of TABATA. It is highly recommended for friends who are curious about TABATA's physiological system and principle to buy it. TABATA was originally designed for athletes.
Later, because many people found that this method didn't need much time, and it had a certain intensity and simple concept, it gradually became popular. In fact, it has long been popular abroad.
Dr. tabata said that at first, the designed intensity is expected to reach at least 90-95% within 20 seconds of exercise, which is very high, but Dr. tabata also said that even if the intensity can't reach that high, even if it can only reach 80% or 70%, it will have a certain good effect on the body's hormones.
However, this must be based on your exercise, so I have emphasized in many articles that TABATA is suitable for friends who have a certain muscle strength foundation and is not suitable for novices who have no exercise experience. If you are a novice athlete, you should start with developing exercise habits and do basic unarmed muscle strength training, such as push-ups, squats, leg squats, horizontal bar, elastic belt and so on. When you have a certain degree of control and mastery of your body, you can also master it roughly.
Because TABATA is high in intensity, it may not be suitable for everyone, but sometimes I want everyone to simply feel a certain intensity of exercise even at home or where there is no heavy equipment, so I have arranged a few simple movements to do TABATA training after a break.
TABATA must have high intensity, and the heart rate intensity must be 90~95% to have training effect? In fact, Dr. Shu Tian also said that 90-95% of the maximum heart rate is very hard. As long as it reaches 80% or 70% of the maximum heart rate, it will have a good effect. Therefore, if you have a muscle strength foundation from the beginning and want to get in touch with TABATA, it is good to start with relatively low-intensity training.
Of course, TABATA is just a method of interval training. For interval training, there are many different arrangements, such as 30-second interval of 120 seconds, 30-second interval of 60 seconds, 30-second interval of 30 seconds, or Copenhagen-style interval training method sharing the last interval, so you can do different exercises.
There are many different kinds of sports, such as retraining, resistance training, unarmed muscle strength training, street fitness, running, playing ball and so on. Nothing is the best and nothing is the worst. Just like it and stick to it. Personally, I think TABATA is a simple and memorable intermittent exercise, which can be easily trained to a certain intensity.
Again, what kind of people are not suitable for TABATA interval training?
1. Beginners who have no foundation at all should start from cultivating exercise habits and basic muscle strength training.
2. Friends with a history of cardiovascular disease or hypertension, because high-intensity exercise will raise blood pressure. If you have a medical history, please be sure to ask your doctor if you are suitable for this kind of exercise before you start.
3. Overweight friends, for friends of average size, weight is a good self-support, but for overweight friends, because of their heavy weight, they have greater pressure on their joints during exercise, such as doing squats and jumping, which is not recommended at this time, but it will be safer to retrain with equipment.
4. For people who can't assess their physical condition, exercise itself is a happy thing, but it must be said that any exercise has the risk of sports injury (of course, there are risks if you don't exercise). When exercising, you must pay great attention to the sound of body feedback. We have repeatedly stressed the need for painless training in articles or messages. Any training or exercise done in pain is not good, and pain is a physical warning. At this time, you must stop and evaluate immediately.
Only safe and effective training can be carried out for a long time. Long-term training is the key to progress. I would rather make progress slowly than ask for speed, which will cause harm.
Finally, I emphasize that exercise is a happy thing. It is the best choice to have the ability and time to ask the coach for guidance. If not, be careful when you teach yourself ~
If you want to know why you have been failing to lose weight, if you are suffering from obesity, and you want to find a happy and sustainable way to lose weight, I will be happy to lose weight with you after a rest. I have collected a rest and tens of thousands of successful weight loss experiences, which will definitely help you ~
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