Tabata: Calories Burned With High Intensity Interval Training
Burn calories, improve silhouette, build muscle ... The Tabata method, which defines a type of high-intensity interval training, is effective in the context of weight loss. Focus on everything you need to know before you get started, with athletic trainer Thibault Richard.
Sessions on a bike were originally planned, and the Tabata Method now comes in all forms. And this high-intensity interval training, which allows you to burn calories, effectively improving yourself, can be achieved at home or outdoors, thanks to these few exercises ...
What is tabata?
The Tabata method is a HIIT (High Intensity Intermittent Training) exercise, which consists of 8 repetitions of 20 seconds of maximum effort, followed by 10 seconds of recovery, for a total duration of only 4 minutes.
This method was developed in the 1990s by Japanese professor Izumi Tabata, who tested a new training protocol for the Japanese speed skating team. During his study, this researcher compared the effects of one hour of cycling at a moderate intensity with the Tabata protocol, in which cyclists had to repeat 7 to 8 consecutive times of 20 seconds of sprinting and 10 seconds of recovery.
The results showed that this high-intensity interval protocol was more effective than simple endurance training, because the cyclists who performed the Tabata method saw more VO2Max (maximum oxygen consumption) than those in the control group.
Tabata: Burn Calories and Eliminate Fat...
As with any high-intensity interval training, this method is an ally for losing weight, but not only ...
Thus, the Tabata method allows:
To improve their physical abilities (improving VO2Max, gaining muscle strength, improving anaerobic abilities, etc.).
Improve your metabolism and thus burn fat. This is one of the strong points of this method: the intensity of stress causes the release of hormones (including adrenaline and norepinephrine) that act directly on fat cells. In addition, this method also improves our basal metabolism for several hours after training. In other words, we will spend more calories while resting, thus faster shedding fat!
To sculpt your silhouette, by implementing this method as part of a routine with various exercises, targeting different parts of the body.
Tabata: The Best No Equipment Workout
"The classic Tabata method is in principle performed on an exercise bike. However, if you want to change the pleasures, especially to get more of your whole body, there are many possible variations," explains Thibault Richard, sports coach.
For example, it may be interesting to choose 4 exercises and repeat them twice each. As part of a complete no-equipment training, you can choose:
Squats: This exercise is ideal for strengthening the thighs, buttocks, and doing cardio. For more trained athletes, choose jumping squats.
Burpees exercise: a full movement par excellence, the Burpee strengthens the muscles of the abdomen, arms, thighs, glutes, back ... and promotes very intense cardiovascular work.
Pushup: Perfect for strengthening the arms, chest, and abdomen, this exercise is also intense when it comes to performing as many of them as possible in 20 seconds. If you are a beginner, opt for knee push-ups.
Knee pull: This exercise is very effective in increasing your cardio and finishing a Tabata session to tire yourself out as much as possible.
The sequence of these four exercises using the Tabata method is as follows:
20 seconds of squatting + 10 seconds of recovery
20 seconds of burpees + 10 seconds of recovery
20 seconds push-ups + 10 seconds recovery
20 seconds knee raises + 10 seconds recovery
This sequence is performed twice in a row.
High-intensity split exercises: how do you get started?
"Be warned, the Tabata method is a high-intensity exercise that's not for everyone, at least if you want to follow standard protocol, because each exercise must be performed to the best of your ability." Thibault Richard warns.
“My advice for someone who is not very athletic, or even not very athletic, who would like to get started is not to follow a letter protocol,” the athletic trainer recommends.
The latter shows that if you are a beginner, it is better not to perform exercises at 100% of your abilities and, above all, to choose simple, non-technical movements. This will prevent you from hurting yourself or feeling unwell. Also avoid jumping exercises at first, especially if you are overweight.
For example, you can start with the following exercises:
Half squat: Bend your knees until your thighs are parallel to the floor, then come back up (without descending too much).
Push-ups: Do push-ups on a table or wall.
If you have an exercise bike, you can also follow the classic Tabata protocol, without necessarily having to use your full potential initially.
The Tabata method can also be easily performed while running, always managing your efforts during your first sessions.
Good advice from the coach: During the weeks and training sessions, it will be necessary to increase the intensity of your efforts if you want to get results.
Tabata Beginner: Mistakes to Avoid
Before embarking on Tabata sessions, it is important to know what mistakes to avoid, so as not to risk pain or injury.
Thus, you should not:
Skip the warm-up. Not warming up before doing a Tabata session is the number one mistake you shouldn't make, and that's whatever your athletic level. Take at least 5 minutes to do some warm-up exercises to prepare your body for heavy exertion. Of course, this warm-up must be adapted to the exercises that you will perform next.
dash. The second mistake that should be avoided is performing exercises without mastering the technique of execution. Before doing the exercises to the best of your ability, take the time to learn how to do them correctly.
Choose any exercise. The third mistake is the desire to do exercises that are not suitable for your level or profile. If you, for example, are a beginner and are overweight, avoid burpees.
Desire to do a lot from the start. Another mistake is the lack of respect for the principle of progress. If it's been several months since you've exercised, don't embark on a program of 5 Tabata sessions per week. Instead, start with two Tabata sessions along with a longer, less intense workout (45 minutes to 1 hour) per week.
Finally, if you want to benefit from a program that matches your abilities and goals, do not hesitate to have a personal sports coach accompany you! This will guide you in choosing the right exercises, choosing the intensity, and the right postures to adopt, thus enhancing your chances of achieving your goals...