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Fitness-the TABATA Protocol: a simple set of exercises for beginners
- Losing weight at home: the pros and cons of techniques
- Exercises, recommended for young athletes
- Effective weight loss: the secrets of Japanese skaters
The Olympics is not only a litmus test to check the level of training of professional athletes, but also a generator of many scientific developments in the field of health and implementing the correct lifestyle. A striking example of such know-how is considered the TABATA Protocol — a set of exercises, originally used for training Japanese speed skaters. Today, such training is widely used not only by experienced trainers in the fitness centers, but also Housewives who are more interested in losing weight at home. And those and others note the high efficiency of the method, the lack of overly complex exercises along with a convenient able to adjust the load.
Losing weight at home: the pros and cons of techniques
Training TABATA is known that affects the body intense physical activity, the duration of which does not exceed 4 minutes. The correct set of exercises is selected so as to work all muscle groups. Clinical research in several medical universities have confirmed that this method is equivalent to the standard, almost hour session in the gym and what it does guarantee effective weight loss.
The technique is simple: the athlete does 8 approaches (cycles), trying to stay within a specified time period. One cycle consists of 2 blocks:
- sprint (lasts 20 seconds): the length of time the exercise is performed at maximum speed;
- relaxation (10 seconds): it is necessary to relax the body after exercise.
The benefits of the TABATA Protocol is undeniable:
However, high intensity physical activity, which is the main essence of the technique will be useful not for everyone: such lose weight at home has a number of contraindications. Do not use exercises TABATA, if you are diagnosed with the following pathology:
- cardiovascular failure;
- atherosclerotic disease of the heart and blood vessels;
- dysfunction of the vestibular apparatus;
- the tendency to hypertension;
- all types of spinal diseases.
Pregnancy is also considered a contraindication to intensive training.
Exercises, recommended for young athletes
Effective weight loss method TABATA is impossible without a preliminary warming-up. It will prepare the body to substantial loads and minimizes the chance of traumatic situations. Duration of training — 5 to 10 minutes. As a warm-up exercise is recommended:
Each exercise repeat 20-30 times.
The main unit loads the TABATA Protocol is selected on an individual basis. The correctness of the set of exercises determined in this way: if an athlete had over a third of a minute to do 8 repetitions of the same movement — he’s on the right track. Over time, it is recommended to increase the number of approaches or performance elements.
Protocol for beginners can look like the following:
Remember: regular and correct execution of the elements is extremely important for effective weight loss. But it must not lose a sense of proportion: if the body does not accept such a burden, look for another way of dealing with excess weight.
Effective weight loss: the secrets of Japanese skaters
Studying the phenomenon of intense and short workouts, scientists have made some additional rules to the existing one:
And one more recommendation: the right rhythm helps to follow the music. Take a few minutes to create an energetic play list: the tempo makes losing weight at home is much more comfortable.
Uses photographs Shutterstock