Tabata is an interval and short-term training used by a variety of professional athletes from different disciplines, from football players to Olympic runners.
To correctly perform this technique, we must choose an exercise and perform for 20 seconds and try to get as many repetitions as possible. Subsequently, we must respect a rest of 10 seconds and continue 7 more series of the sequence 20-10. To simplify it more, the tabata would perform 8 sets of 20 seconds, with the maximum number of repetitions at this time, with 10 Seconds of rest for a total of only 4 minute workout.
The tabata method can be done with any basic exercises such as squats, sit-ups, push-ups, strides, etc. With which we will achieve greater intensity and a more complete work with less overload in a single muscle and lower risk of injuries, if we use movements involving more than a single muscle group.
Advantages of the tabata system
- Improves the aerobic system as well as the anaerobic system, when working at high intensity.
- Causes our system to release more testosterone and growth hormone.
- Being a high intensity exercise, it causes us to have a higher caloric expenditure during and after training.
- Increased muscle power by working a basic exercise quickly and explosively.
- When performing multiple repetitions of the exercise, the body learns to perform with more efficiency and technique the movement in question.
We must take into account that the tabata method is based on controlled intervals so it is very important to have a way to control the time. Lucky for you, there are thousands of apps and YouTube videos that will guide you through your workout, just like this one: