Losing weight using the Tabata protocol: examples of training for women and men

Introduction to the topic

Interval training is popular among lovers of a healthy lifestyle. One method is Tabata for men and women. The technique originated in Japan, developed by a doctor who characterized the innovative method of speed skating team coach Irisawa Koichi. Current topics are:

• the advisability of performing Tabata exercises for men and girls for weight loss;
• the benefits of the method for children;
• training effectiveness;
• advantages over other sets of cardio exercises;

You can get acquainted with the complex by downloading the application to your phone.

Tabata training: what is it?

The Tabata system is a technique that is highly effective by performing intense physical exercises with rest breaks. Thanks to the method, it is easy to distribute the load over the entire body, because the complex includes both aerobic training and weight training. Tabata exercises are a suitable method for weight loss because this approach helps stabilize muscle tissue. Thanks to this, the percentage of body fat decreases.

Izumi Tabata noted the high efficiency of the method. Based on observations, the doctor came to the conclusion that athletes using this technique increased the body's endurance and improved the condition of the cardiovascular system. This intensity of exercise allows you to burn 15 calories per minute. Tabata exercise is more effective than jogging, during which you can lose 9.2 calories over this period of time.

The Tabata system is suitable for beginners due to its accessibility. You can perform the exercises at home or in the gym.

This implementation of the Tabata complex is carried out with the participation of an assistant, with a stopwatch. This will help you record the amount of exercise you do over a period of time. It is worth purchasing a heart rate monitor to monitor your heart rate. One circuit training allows you to work all muscle groups. It is recommended to gradually reduce the rest time between sets (by 10 seconds). Without taking into account these principles, performing Tabata exercises will be ineffective.

Despite the large number of advantages, there are disadvantages:

1. Intense exercise puts stress on the heart. Therefore, a beginner must be gradually prepared for strong physical activity, otherwise dizziness, chest discomfort, and nausea may occur.
2. Not suitable for low carbohydrate diets.
3. Load on joints.

A little history

Initially, the Tabata complex was practiced by members of the Japanese speed skating team. Irisawa Koichi, the head coach, discovered a new training technique. Then Dr. Izumi Tabata was going to evaluate the effectiveness of the complex. The results showed an increase in aerobic endurance and fat burning intensity. After the doctor described the new method, the complex was called “Tabata training.”

What's the point

The original version of the Tabata exercise technique had the following structure:

• training time - 4 minutes;
• 8 sets * 20 seconds on an exercise bike;
• 10 seconds rest.

According to the results, thanks to high intensity and short breaks, it is possible to quickly and effectively strengthen muscles. Tabata exercises are suitable for weight loss, because intense physical activity accelerates the metabolism, which contributes to the loss of excess weight for several days after training.

Exercises are suitable for cutting because the Tabata complex increases the percentage of muscle relative to fat tissue.

How is Tabata different from cardio training?

The Tabata exercise system for weight loss takes 4 minutes, which is the main difference from cardio training. The Japanese method includes both aerobic and strength exercises, which can be performed at home.

Tabata training is preparation for yoga. This is due to increased endurance and performing exercises to improve the functioning of the respiratory system. Unlike the Tabata method, cardio is a core training that improves fitness at a base level.

History of the origin of tabata

The history of Tabata training goes back to 1996 - it was then that Izumi Tabata, a doctor of Japanese origin, who at that time was the dean of a higher school of sports training, published the first articles on assessing the effectiveness of the method.

The articles were published in the journal “Medicine and Science in Sports” and were of a purely scientific nature. In them, the author presented the results of his research, proving the relationship between the use of high-intensity interval fat-burning training and changes in the metabolic level of the subjects. According to published data, the Tabata system, which was a developed high-intensity training protocol, improved metabolic processes and weight loss in study participants.

The results of the method were so sensational that they were cited in world scientific publications such as “Physical Development and Sports Medicine” (Japan), “Applied Psychology” (USA), “Clinical Dietetics” (Europe) more than 600 times. Since then, the Tabata system has gained wide popularity throughout the world as a method of losing weight and generally strengthening the body.

Who is suitable for Tabata training?

Tabata training is suitable for various purposes:

• increasing endurance (including aerobic);
• improvement of heart function;
• maintaining muscle tone;
• weight loss;
• for drying.

Attention! Exercise will only benefit you as much as you eat right. Without a sufficient amount of proteins, fats and carbohydrates in the body, weight loss and muscle building cannot be achieved. Classes using the Tabata technique require a lot of energy, the source of which is myrrhic elements.

The difference between Tabata and cardio training

During cardio training, oxygen is used as an energy source and the load itself is aerobic.

Using Tabata training after a lack of oxygen involves switching to anaerobic mode; you won’t be able to train for a long time at this pace, but this short period is very effective for increasing endurance, fat burning, growth and strengthening of muscle fibers.

Anaerobic exercise is a stressful situation for the body, which makes it stronger.

Who is not suitable for Tabata training?

There are contraindications for training using the Tabata technique; performing exercises in this case can be hazardous to health:

1. Pathologies of the cardiovascular system.
2. Diseases of the joints and musculoskeletal system.
3. Pregnancy and lactation period. At this time, it is better to limit yourself to moderate physical activity; after finishing breastfeeding, you can gradually increase the load.
4. Unprepared people. The consequences can be different: from dizziness to fainting, depending on the individual reaction of the body.
5. Colds, viral, infectious diseases. It is recommended to refrain from training if you feel weak or unwell. The effect of such an exercise will be minimal, and after intense exercise the condition often worsens, leading to complications.

Gymnastics using the Tabata method is aimed at healthy people who can withstand stress. If a person has any pathology, exercise can aggravate the situation. People who have health problems are advised to choose a training method with lighter loads.

Purpose of the Tabata technique

The question arises: who is such training suitable for and for whom is it contraindicated? Only physically prepared people who have experience in regular training can cope with the Tabata protocol. And also those who have no contraindications to performing intense aerobic and anaerobic exercises.

The Tabata Protocol will help those who seek to solve such problems:

lose weight quickly and constantly maintain good physical shape; move weight from a “dead point” and get rid of a plateau (stopping weight loss during diets and sports); increase the rate of muscle mass growth; improve endurance and physical fitness.

Important : you won’t be able to rush headlong into short and effective Japanese miracle workouts. To begin with, you will have to spend at least 2-3 months doing regular cardio and strength training. Otherwise, injuries, sprains, heart problems and other health complications cannot be avoided.

How to do Tabata training correctly

Athletes using the Tabata protocol prove the effectiveness of the method. Results (weight loss, muscle gain, strong muscle formation) appear after a short period of time. The Tabata exercise program is a set of interrelated actions that give a positive effect

It is important to understand the rules of interval training using the Tabata system. It is the alternation of exercise and rest that allows you to improve your metabolism, which helps you lose weight and gain muscle mass. Classes using the Tabata exercise system involve proper distribution of physical activity and breaks. If the intervals are not followed correctly, the desired effect will not occur. Therefore, before you start training, you need to go through the features of the Tabata protocol.

Exercises for Tabata training

Resistance exercises are practiced. You can use weights and weights as equipment. Exercises with your own weight play an important role, for example:

• push-ups/squats/lunges;
• jumping (in place and in length);
• climber, burpee.

Throughout the workout, you can perform different exercises or practice one, focusing on the number of repetitions. There are several options:

• 4 different exercises * 4 minutes;
• 4 exercises in pairs *4 minutes;
• 8 different exercises *4 minutes;
• 8 identical exercises *4 minutes;
• 2 exercises *4 minutes;
• 2 exercises in pairs *4 minutes;
• 1 exercise for four sets, the rest of the time - another.

Important! Tabata training for women in normal times is no different from men's. But during critical days, the load must be reduced or completely abandoned.

How long to study

The lesson includes several rounds, with a break between them of 1-2 minutes. The optimal amount is from 2 to 5. During this time, the body may periodically lack oxygen, so it is recommended to perform more rounds only for trained people. On average, a lesson takes up to 30 minutes.

An important point is adherence to the training regimen. In order not to become exhausted, it is worth alternating the load, starting with a heavier one, and then moving on to a less intense one according to the principle of circuit training. To find the right exercises, you can watch video training for beginners.

How often to exercise?

The number of workouts depends on their duration and the person’s goals. The fewer classes per week, the longer the circle takes.

Daily training will not bring results. Muscles need rest, and if they are constantly in a state of tension, muscles will not form. Side effects will occur: microtraumas, pain, metabolic disorders, increased fatigue.

Is it possible to always do the same exercises?

It is possible to practice one exercise during each workout, but it is not advisable, especially when losing weight. In this case, the load is distributed unevenly, over only one muscle group. Consequently, the effectiveness of such activities is much lower.

This also applies to the aesthetic aspect. If a person pumps only the gluteal muscles, the body will look disproportionate. It is better to alternate several complexes.

What is important to know

Before you start training, you need to improve your physical fitness. The body must be prepared for stress in order to tire less.

It is recommended that you watch video tutorials on how to perform some exercises. If, for example, a person squats incorrectly, the quality of the result decreases. It must be taken into account that all your own capabilities must be added to the correct execution.

Combining Tabata exercises with diets is not a good idea. An organism that receives auxiliary elements in small quantities will not be able to have a good metabolism. If there is a shortage of proteins, fats, carbohydrates or vitamins, everything you need has to be obtained from reserves. Consequently, the weight stays the same so that the body’s reserve lasts longer.

Tabata: exercises, ready-made training plan

The exercises included in the Tabata protocol vary depending on the goal and fitness level of the person. Any daily activity can be designed for beginners or advanced. Training using the Tabata exercise system can be adjusted depending on a person’s desires: break times can be shortened/increased, assigned tasks can be changed. For example, some muscle groups may not be used.

The effectiveness of the Tabata exercise complex does not decrease due to adjustments to the finished scheme. You cannot change the duration of the workout. Each round in the Tabata complex lasts 4 minutes. The number of exercises performed during this time and their nature change. The main thing in the Tabata complex is that during physical activity a person must use all the capabilities of the body.

Intermediate workouts

In this case, the loads are intense, but their complexity is optimal. Thanks to this feature, such Tabata complexes resemble fitness exercises.

Example 1:

• burpees (15-20 times);
• jumping rope (15-20 times);
• push-ups (15-20 times);
• lifting the body on the press (15-20 times).

Example 2:

• swing your legs (30 seconds);
• jumps in both directions (4 sets - each) (1 minute);
• rock climber (30 seconds);
• plank crunches (30 seconds);
• jumping jack (30 seconds);

The rest period is 10 seconds.

Dumbbell workout

One of the most effective ways to lose weight, according to the Japanese Tabata complex, is working with weights. An example of such a workout:

• squats with dumbbells (50 seconds);
• dumbbell swings (50 seconds);
• lunges with a kettlebell (50 seconds);
• chest press (50 seconds).

Rest time is 10 seconds.

Workout focusing on hips and buttocks

Tabata training aimed at the hips and buttocks involves not only squats, but also various exercises for other muscle groups:

• jumping lunges;
• swing your legs back;
• shoulder bridge;
• “curtsy” with a leg swing.

Each exercise is performed in 4 sets of 8 repetitions. Rest - 10 s.

Abdominal Focus Workout

Abdominal exercises are among the most effective. Thanks to this exercise, you can work out your back muscles: stretch or strengthen them. There is an effective list of such exercises for the Tabata complex:

• regular plank with transition to side plank;
• twisting;
• scissors (palms are under the tailbone);
• jump plank;
• fold with legs raised;
• downloads while lying down;
• diver;
• swings with a bent leg.

Exercises are performed for 20 seconds, the last one is 10 for each leg. Rest - 10 s.

Workout focusing on arms, shoulders and chest

The most popular technique for these three muscle groups is push-ups. But there is a whole range of additional exercises that are suitable for beginners and advanced. The techniques allow you to simultaneously give an equivalent load to different muscle groups. Doing the exercises is not difficult.

• lying dumbbell raises (20 s);
• elevated push-ups (20 s);
• reverse wiring (20 s);
• shoulder touch in plank (20 s);
• curls for arms with dumbbells (20 s);
• Bent-over arm raises with weights (20 s);
• triceps press with weights (20 s);
• Dumbbell plank pull-ups (20 s).

Rest - 10 s.

Workout for Beginner Women

The official protocol website recommends starting to exercise 3 times a week for 6-8 minutes. A cycle for beginners consists of a 2-3 minute warm-up, 2 sets (1 minute) and a 2-3 minute cool-down, that is, light stretching. The emphasis is not on the amount of time spent, but on the quality of the movements. The most time will be spent on warm-up and cool-down, which can be completed in 4 minutes.

A simple workout template for beginner girls:

1. Warm-up: head turns, torso, walking in place with high knees, light running, any light gymnastics.
2. First cycle: any type of jump, for example, “asterisk”. Execution technique: feet shoulder-width apart, jump and land with your feet together, then jump back.
3. Second cycle: press (lifting the body, plank or twisting).
4. Cool down: bending over while touching the floor, cobra stretch. It is performed from a lying position on your stomach. Resting your palms on the floor, you need to raise your torso and reach up.

This version of Tabata contains exercises for both weight loss and abs. This is a basic workout for women, to which new cycles are gradually added with strength exercises on other parts of the body, such as squats or planks.

3 classic exercises for the abdomen and sides

The first movement suitable for the Tabata protocol is the bicycle. It is performed lying on your back.

1. On the count of “one,” the right leg is pulled to the chest, the left leg is extended forward at a short distance from the floor.
2. On the count of “two,” the position of the legs changes: the left one is pulled up, the right one is extended. The movement is somewhat reminiscent of pedaling a bicycle.
3. It is important to try to tense and draw in your stomach. There is also a complicated version, in which the hands are folded behind the neck and the opposite knee and elbow touch. This option may be too difficult for beginners.

Exercise “Russian Twist”
Another classic exercise is the plank. This is a static pose. During the execution, maintain a straight line of the torso, resting on the elbows and toes of the feet. Technique is important: try to tense your abs and sides, and also maintain an imaginary straight line throughout your entire body, without arching down or up. A more difficult version is to make torso turns, touching your thigh to the floor from the right to the left. It sounds easy, but it is much more difficult to do, especially for beginners.

And the last of these exercises is the Russian twist. Starting position: lying on your back with bent legs. Feet placed flat on the floor or slightly elevated for added challenge. The arms are bent in front of the chest. During the movement, the torso rises and rotates, alternately touching the floor with your elbows on both sides. This movement is suitable for both the abdomen and sides, especially the side muscles.

With the correct technique, you should feel the abdominal muscles.

Technique to do at home

When training at home without a trainer, there is no one to correct mistakes in performing exercises. In addition, the room may have furniture or unsuitable floor coverings. It is important to follow safety precautions:

• there should be no objects at a distance of two outstretched arms from the trainee;
• there should be a fitness or yoga mat on the floor;
• if there is no carpet, you need to pay attention to your shoes: they should not slip during planks and jumps;
• the timer for Tabata is always set in advance - for this you can use an application, video or special music;
• the technique of performing selected exercises is studied separately before training, through articles or videos, so as not to damage or stretch the muscles during exercise.

It is also important to drink plenty of water throughout the day. This is not a safety issue, but will have a positive impact on your well-being.

Water is important for weight loss.

The effectiveness of training for weight loss

The Tabata protocol allows you to feel the effectiveness after the first lesson. During training, stable heart contractions are observed. Thanks to this, calories are burned faster and metabolism accelerates. It is not necessary to set restrictions on food intake, but do not forget about a balanced diet.

Tabata-style aerobics helps increase a person's endurance and strengthen the heart muscle. Exercises prevent diseases of various systems and increase stress resistance due to the intensive production of endorphins. Since training is carried out regularly, this is the prevention of disorders of the central nervous system.

Advantages

The location for training does not matter. It doesn't have to be a gym. It is recommended to conduct classes in different places: at home, outdoors, using different equipment, changing exercises.

The training program involves minimal time investment, which helps save time on other things.

The Tabata complex is suitable for intensive weight loss, because in a short period of time metabolic processes are launched, which allow you to process food faster.

Losing weight using the Tabata system is suitable for every person. No additional equipment is required to perform (equipment can be found at home, for example, replacing dumbbells with a couple of books), the exercises are easy to perform without additional preparation.

Why is Tabata so effective for weight loss?

The exercises in it are designed in such a way that within a few tens of seconds the muscles begin to work as intensely as possible .

For a few seconds the muscles work very intensely

In response to such active work, the brain gives the internal organs the order to restructure the course of all metabolic processes at the fastest pace. It does this in anticipation of high energy costs.

Tabata for weight loss

And even after the workout is over, the metabolism continues to be active, which helps to reduce body weight and improve overall well-being. Adipose tissue is actively broken down and removed from the body, new substances are not stored in reserve. This is why Tabata is very effective for weight loss.

Even after the workout is over, the metabolism continues to be active, which helps to reduce body weight and improve overall well-being.