TABATA METHOD

Tabata method is based on high intensity training and short duration in which a drill is chosen and it is completed during four minutes, using 20 seconds doing the drill the maximum times possible. Taking into account the technique and 10 seconds of recovery. It is repeated eight times being in total 4 minutes. This way people will achieve an intensive result, short and with amazing results.

ADVANTAGES OF HIGH INTENSITY INTERVAL TRAINING.

One of the main advantages of working during a short period with short pauses and maximum intensity is that we obtain such an improvement of both anaerobic and aerobic systems. This happens because when the body liberates testosterone and GH it is possible to obtain a better muscular resistance and anarerobic capacity.

Moreover, when we increase our metabolism it will produce and increasing in burning fat being an useful tool to help the control of weight and burning fat.

HOW TO COMPLETE A PROPERLY TABATA TRAINING?

One of the main doubts that someone can have once he or she starts this kind of training is the quantity of weight that must be chosen. As it is an intensive and demanding training the most correct thing would be establish between 50-75% of 1 RM, taking into account that the level of experience that people have in strength trainings and the number of times that he or she has trained with this method.

At the time of completing this training it is very recommendable having a training mate as he or she could help us to control the number of repetitions and set that we are doing as well as the duration of work time and the recovery. Meanwhile we are focused on the correct technique and being able to complete the drill the fastest possible. If we have a training mate we will be able to have the weight with us in case we are working with dumbbells it is preferable not to loose them in four minutes as it will allow us not exceed the time that is necessary as well as keeping the concentration.

Knowing if we can complete more repetitions or more weight than when we started is something basic to progress in the different training sessions. It is important to take into consideration when it is possible to start with this method depending on the level. In case you have not got lots of experience it is better to train it at then end so that people do not get exhausted very soon.

This method is not useful every day as the muscles need to recover themselves. The recommendations are training once or twice a week. You can mix training sessions wieh moderated intensities and long duration. It is important to take into account that we are not talking about a kind of training that everybody can do so, before doing it it is convenient to complete a medical check and a maximum stress test.

With these tips you can use the Tabata method in order to achieve a fit body in a short time as you will only need four minutes to work hard your body.