Today is the time to devote a few lines to another of the emerging terms in the world of sports. If in other articles we dealt with new concepts, such as TRX , GAP or HIIT , now it is the turn of the Tabata subroutine, whose main purpose – burn fat for weight loss and which got its name from Dr. Tabata, Japanese and the creator of this protocol. Below we will explain what this method is and how it is making its way among athletes in our country.
What is Tabata subroutine
The Tabata procedure is ideal for those who cannot spend a lot of time exercising, as well as for those who cannot or do not want to go to the gym. And that’s because it only takes 4 minutes of hours and whatever interior space that could be a living room to reach your calorie burning goals.
This procedure is based on interval work and high intensity. And according to some studies, this exercise technique burns the same calories as exercising at low intensity for 20 minutes.
The scheme of this protocol is as follows: the main unit is 1 exercise, which should be performed for 20 seconds at maximum intensity. The total workout consists of 8 exercises, and you should rest 10 seconds between each exercise. That is: 20 seconds of exercise, 10 seconds of rest, 20 seconds of exercise, 10 seconds of rest … And so on up to 8 times.
Thus, the scores are clear: 160 seconds of exercise + 80 seconds of rest = 240 seconds or, equivalently, 4 minutes. Over time, these 4 minutes fall short, so you can increase the number of bursts according to your physical ability, but the total duration will always be much less than a low intensity session.
Exercises that can be included in the procedure
The range of exercises that can be part of a Tabata routine is very numerous. You can choose them depending on the part of the body you want to work with, or on your skill in this exercise. Here are some of the many examples you can include in your training:
- Side Lunge Touch Down
- Jump Jacks
- Elbow Flexion
- Jump Squats
- bulgarian squats
- Jumping rope
Other tips for your routine
As we said, the Tabata procedure should be performed with maximum intensity. This means that you are working at approximately 75% of your maximum heart rate, calculated using the following formula:
220 – your age = maximum heart rate (in beats per minute)
For example, if you are 40, your maximum heart rate will be 180 beats per minute, so you should work at an intensity that accepts beats up to 135 beats per minute (75% of 180). With accurate measurement and a little practice, you will be able to know when you are working at 75% of your maximum heart rate.
As important as the intensity of the exercise, it is done correctly. For example, it is useless to do elbow curls if they are really only done halfway. Therefore, it is recommended that you first learn how to do each exercise correctly, and only after you have mastered it, include it in the Tabata exercise.