Tabata: What it is, What are its Benefits, Routines and Exercises to Burn Fat
If I told you there is a method capable of amplifying fat loss, and in just a few minutes, do you believe it? Well, pay attention to the next article where we explain in detail what the Tabata method, how to practice, what are its benefits Fat Burning, and routines and exercises to carry out. I no longer have excuses to get fit ...
- 1 What is Tabata?
- 2 What is the Tabata method?
- 3 Tabata Training Why?
- 4 How does the Tabata method works?
- 5 Benefits Tabata Method
- 6 Tabata to Burn Fat Help?
- 7 How to Do a Tabata?
- 8 When Tabata practice?
- 9 What Do I Need for Training Tabata?
- 10 Tabata music
- 11 CrossFit Tabata
- 12 Tabata Valuation Method
What is Tabata?
Tabata is a training system, created in Japan by Professor Izumi Tabata, and characterized as very short but high intensity workouts. Following their research, the team of Mr. Tabata, found that you can get the same results comparing continuous training of moderate intensity (70% VO2max) for 60 minutes with a HIIT (Training High Intensity Interval) 4 minutes duration (4x 20 “-10”). HIIT should be close to 170% VO2MAX.
What is the Tabata method?
Tabata Training Why?
Aerobic and anaerobic work could be worked jointly, increasing the VO2 Max, by performing high intensity intervals. The explanation to this phenomenon is found to cellular energy level, specifically related to the replacement of adenosine triphosphate (ATP). During exercise at high intensity for a few seconds, said molecule is resynthesized by aerobic and anaerobic processes. The ability to re – synthesizing ATP is limiting factor in sports performance. Thus, it is possible that for certain athletes whose sport is related to performance, can increase that quality, which therefore will be transferred direct from the scope of competition manner.
How does the Tabata method works?
Incorporate some concepts to understand the Tabata method that after understanding can we impact on better understanding about the activity we are or intend to incorporate into our routine.
Obtaining systems ATP
We can find the following:
- Phosphagen system: It is an alactic anaerobic system, that is not undone lactic acid as waste product is the process faster causes the creation of ATP, but also the fastest exhausted.
- Anaerobic System Lactic: From glycolysis, ie, a system that uses oxygen to create ATP, but does so from carbohydrates, in this glucose event or glycogen, giving as residue lactic acid or pyruvic (both discussed below).
- Aerobic oxidation: You need oxygen for their development (within the mitochondria), and is the slowest in ATP production, but nevertheless provides a longer duration. In this system there is a case that can be used fats, proteins or carbohydrates.
Therefore, the fact of using a system or other, will in measurement intensity applied to the year and the short duration and high intensity, will require a system ATP production very fast, resulting in inconvenience that will have a short period, reflecting the consequent fatigue or decreased performance of the activity.
Pyruvic acid and Lactate
These are residues of glycolysis (metabolic pathway that obtains energy from carbohydrates), and that the limiting factor in the production of one or the other, go related to the presence of oxygen. In the event that the chemical reaction takes place, there is sufficient oxygen, pyruvic acid, which can be reused again in the aerobic oxidation will occur. In the case of oxygen deficiency, lactic acid or lactate it is produced, which eventually cause the burning sensation experienced during an exercise I spend at high intensity, which ultimately ends forcing to pause the workout. Still, it is another energy substrate of high intensity, and as they become better athletes, our ability to reuse will also be greater. If you want more information about the Effects of Lactate, click here.
During physical exercise, blood vessels dilate, allowing more blood flow to the muscle fibers, so that oxygen can be sued by these is established. But as the exercise intensity increases, the oxygen can not be brought to need as quickly as fibers, thereby precluding adequate ATP synthesis. For this reason, at the time of passing from a resting state to perform a high – intensity activity, oxygen consumption does not meet the energy expenditure is needed, and the body sees other sources ATP Energy stored oxygen present in blood and muscle myoglobin, muscle glycogen and blood glucose by anaerobic glycolysis resynthesizing without oxygen requirement. Here the phenomenon of accumulation of lactic acid occurs.
Point at which the oxygen transport system is not able to provide all required oxygen metabolism, thereby bound by the nature of the exercise intensity. Immediate consequence: increased lactate, until when? Until we suffer such discomfort that forces us to stop. This depends on the level of training that we can always keep improving.
Once finished the training session, everything returns, or attempts to baseline levels. But obviously the system has experienced trauma (no drama), ie, there have been a number of changes at the metabolic level involving subsequent adaptations. The principal effect observed is that oxygen debt before commented, it must be revived, in what sense? Thus making oxygen needed for lactic acid is metabolized, restores ATP, phosphocreatine, glycogen … and return the oxygen taken (or borrowed) from hemoglobin (carrier molecule of oxygen to the tissues that crosses the blood plasma), and myoglobin (protein skeletal and cardiac muscle, to provide extra oxygen, which is released into the bloodstream when necessary). For a low – intensity exercise, oxygen debt can be replaced within 30 seconds after stopping this exercise, and fully recovered soon after several minutes. In the case of high intensity, such recovery can be extended to 24 hours or more, depending on the duration and intensity of exercise.
Benefits Tabata Method
Reduces training time
But this does not mean much unless the result is less. Sometimes, time must be taken advantage of, rather than lengthen a training session. The intensity is the determining factor in this regard. A session Tabata, 4 minutes, can generate the same stimulus that another less intense, but lasted even 10 times!
Reusing Lactic Acid
It allows training the quality of reuse lactic acid generated by the applied current, so that this substance can serve as fuel for other body muscles. This will increase our performance.
A greater amount of is created specialized enzymes in the re conversion of lactic acid to pyruvic acid and vice versa, promoting faster lactic muscle abandonment, passing through the bloodstream and deposited in other muscles requiring power. Similarly, mitochondrial density will be increased, thereby more units that require extra oxygen consumption, higher increase in basal metabolism, increased fat loss …
Improving Insulin Sensitivity
That is, increased glucose uptake by the muscle tissue, preventing accumulation as fat. This is because the hormone insulin, highly anabolic, is responsible for introducing into the cell the material available in the bloodstream (amino acids, glucose, fatty acids, …). If we are a body trained, this capacity will be increased, we will be less resistive to insulin, preventing the effects of accumulation in fat cells.
Anaerobic threshold increase
This point was described above and is basically been able to withstand the stress for a longer time for a given high intensity. This has no place increase of VO2 max, scale is intended to measure the amount of oxygen a person consumes practicing an exercise. If the VO2 Max is high, it means that that person is able to endure longer at a high intensity.
And when I mean improvement, I refer to a better trained, stronger healthier heart. This will mean, unless a possess genetically related pathology infarction, fortifies weapon to prevent heart ailments, such as heart attacks could be. Furthermore, the resting heart rate will fall significantly, this sign of a trained and effective.
Tabata to Burn Fat Help?
Tabata is a fairly exhaustive activity and as happens with HIIT is necessary to have a good cardiovascular system if we take advantage, or else perhaps is not our indicated activity. But generally speaking, if we do a Tabata conditions, fat loss is overwhelming, and if, of course, other factors are in line, especially the calorie – controlled.
How to Do a Tabata?
The method consists of 8 slots of 20 “effective work for 10” rest all
With them we get a very powerful training just 4 minutes long. An important note: to get the maximum benefit from Tabata method, you have maximum intensity in each interval of effective work apply. There is no point in simply complete each series if you do not apply a strong enough stimulus. Generally, that ye might have a perception of effort that you must submit your training, arriving at 4 or 5 range, fatigue can be very high … Importance of Warming : the heating time is inversely proportional to the duration and intensity of the activity we are going to do next.
When Tabata practice?
We can plan a Tabata as “finisher” at the end of our training routine or normal weight, or, in non – training days, or even after performing a LISS (low intensity cardio) exercise. Example : “walking fasting one hour, and after that, performing a Tabata Burpees”. Not to overstate this type of training methods, as even the most experienced user can take a “surprise”.
What Do I Need for Training Tabata?
Most exercises to perform Tabata will suffice only with our own body weight + stopwatch. However, we may use other elements, which are usually longer appear in circuits and routines Functional Training, among which are: kettle bell or kettle bells, Bulgarian bags or sandbags, training TRX Suspension, “rope battle” or even dumbbells … However, it makes little sense to use heavy external loads.
It is certainly a very important part. Today it is very easy using the mobile app and a “timer” style that we timed the train Tabata, marking the beginning and end of each interval. So we`ll just have to be aware of one thing: make the exercise as hard as possible! But if we add an extra point, there are a number of songs that mix intense rhythms during the 20 “Tabata effort more leisurely pace during the 10” rest.