Tabata 4-minute workouts that burn fat better than jogging

You can lose weight and become hardy by doing 4 minutes a day.

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What is Tabata

This is a high-intensity interval training method invented by Japanese doctor Izumi Tabata.

The bottom line is to perform the exercise with all your strength for 20 seconds, and then rest for 10 seconds. Four such rounds fit into four minutes.

A workout may include one or more exercises. Often, Tabata consists of eight different exercises.

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What are the benefits of tabats

1. Perfectly burns fat

StudyExercise Intensity and Energy Expenditure of a Tabata Workout The University of Wisconsin at La Crosse has shown that Tabata makes men and women spend about 15 kcal per minute - a great indicator for those who want to lose weight. For comparison: 1 minute of quiet running (8 km / h) burnsCalories burned calculator 9 kcal.

In addition, when you give all your best, the metabolism is accelerated: the body begins to spend energy faster on maintaining basic functions.

This means that you burn more calories even when you are not doing anything.

So, scientists from Auburn University found outTabata interval exercise: Energy expenditure and post-exercise responses, that after a 4-minute tabata from jumping squats, the metabolic rate doubles by at least 30 minutes.

2. Increases aerobic and anaerobic endurance

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Izumi Tabata and his team exploredEffects of moderate-intensity endurance and Dihydroboldenone Cypionate Injectable Steroids - Bodybuilding - Steroids - USA high-intensity intermittent training on anaerobic capacity and VO2max, how the intensity of training affects the training of athletes. For six weeks, one group of athletes was engaged with medium intensity (SI), and the second with high (VI). The SI group trained five days a week for an hour, and the VI group four days a week for four minutes.

As a result, the SI group improved the work of the aerobic system (VO2max - the amount of oxygen consumed - increased by 5 ml / kg / min), but the anaerobic indices almost did not change. The aerobic system also increased in the second group (VO2max increased by 7 ml / kg / min), and anaerobic endurance increased by 28%.

The aerobic system works during light loads with low intensity (jogging, walking, quiet cycling). The anaerobic system is activated during short-term heavy loads (sprint, heavy lifting with a small number of repetitions, explosive movements) or long-term intense loads (high-intensity interval training, mid-distance running).

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The development of different types of endurance will improve your performance in any sport and come in handy in everyday life. It will be easier HCG in bodybuilding: How to Cycle Like A HCG online Ninja! for you to climb the stairs, carry heavy things and perform similar household tasks.

3. Spends a minimum of time

Even the busiest person can find some time for warming up and a 4-minute tabata.

You can do just four minutes a day, and get the same or even more benefits than an hour of cardio workout.

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How to do

For training to be effective, you need to follow a few rules:

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one.    Warm up. Before the tabata, do a few cardio exercises with medium intensity: jumping jacks, running in place, jumping rope, do an articular warm-up: rotation of the limbs, tilts, turns. This will help increase the pulse and warm up the muscles a bit.

2.    Give your best. Every 20 seconds of training, you do exercises at the limit of possibilities, and it does not matter what the interval is now - the first or the last. If you slowly squat or squeeze out slowly, saving strength, this is just interval training, not tabata.

3.    Observe interval time. It is inconvenient to set the timer on the phone, because you constantly have to start it again. Use free sports timers.

What exercises to perform

According to the tabat protocol, many different movements can be performed. Here are the classic options:

  • sprint;
  • rowing on the simulator;
  • jumping rope;
  • swimming;
  • athletic sledding;
  • burpy;
  • boxing jumps;
  • Mahi Giray;
  • push ups;
  • lunges;
  • squats, air or with dumbbells;
  • exercise "Rock climber";
  • press ups.

Choose exercises that involve a lot of muscle. Isolated (one muscle group works) and isometric exercises (you don’t move, muscles tighten to maintain position; a good example is strap) leave for other workouts.

How to track your progress

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Count the number of repetitions in each approach and write down their sum. If you stumble or forget, at least remember the number of repetitions in the last approach: it can be used to judge your preparation.

Try to make each workout better than the previous.

Where to get training

There are many videos on the Internet with training sessions lasting up to 30–40 minutes, however it is difficult to call complexes of exercises over four minutes tabata. Since you need to give all your best, eight intervals will become a real hell and it is good if you can finish Testosterone propionate Injectable Steroids - Bodybuilding - Steroids - USA them without reducing the intensity. If in the end you slide down to 50-60% of maximum effort, the benefits of training are reduced.

As an option: you can rest after completing one 4-minute tabata and only then proceed to the next. In this case, the body will have time to recover, and again you can give everything in full.

4-minute tabata, aerobic system, interval training, number repetitions, your best