What is 1 TABATA interval training?
TABATA interval training is a sport proposed by Tian Qiquan, a professor at Tokyo Sports Training University in Japan. Its main content is "high-intensity exercise for 20 seconds, rest 10 seconds, lasting for four minutes, a total of * * * eight cycles". The experiment shows that after six weeks, the heart and lung function of people who do TABATA training is obviously improved, and their muscles are also increased by 28% compared with before.
2 4 minutes is more effective than running for an hour.
Have you ever heard of HICT (High Intensity Interval Training)? That is, in high-intensity exercise, combined with short rest, combined with "aerobic" and "muscle strength" exercise, and TABATA belongs to this kind. Improve your metabolism and heart rate in a short time, and you can sweat in just four minutes, which is more effective than running 1 hour.
This kind of exercise is to make busy people achieve the exercise effect in a short time, and the muscles of the whole body will be used during the exercise, so the effect is quite amazing. 」
3 Effectively reduce fat and increase muscle.
Compared with ordinary aerobic exercise, "high intensity cycle training" can improve the metabolic rate of body fat. Because the combination of aerobic and muscle strength exercise can reduce a lot of body fat, enhance physical strength and avoid muscle loss. Reducing fat and increasing muscle is the key to really lose weight.
The effect of burning fat is even more amazing.
TABATA interval training focuses on "burning afterwards", that is, even after exercise, the body is still burning. Because interval training makes the body reach the limit, muscle fatigue, muscle maximum oxygen consumption, and more calories are needed to restore physical function. All sports have the effect of burning afterwards, but only "high-intensity cycle training" burns more afterwards.
5 strengthen the curve to prevent obesity.
Everyone knows that aerobic exercise can consume excess body fat, but they don't realize that it is difficult to maintain weight without increasing muscle, because muscle is a sharp weapon to consume body fat and the key to increase basal metabolism. TABATA interval training combined with aerobic+muscle strength exercise, aerobic can help fat consumption, muscle strength can increase muscles and shape curves, so it can not only help to lose weight and strengthen curves, but also effectively prevent obesity.