Continuing to consider individual areas of fitness, one cannot fail to mention the Tabata protocol. This workout approach to interval training was originally developed by Japanese scientists as an effective weight loss tool. Previously used as an alternative to cardio loads, it has grown into a full-fledged training method, which is now used along with workout or crossfit.
General information
The history of the protocol begins in 1996, when Professor Izumi Tabata invented this technique as part of his work on an effective way to lose weight. The protocol meant combining the incompatible: extremely short workouts with high efficiency. As practice has shown, this turned out to be not a myth, but a reality. So, after conducting research on two groups, Professor Tabata found that those who train according to his method burn fat more efficiently by 80% compared to people who use the classical training method. More information about research can be found in the source (English).
What is Tabata Protocol? First of all, it is a training approach that combines:
- availability for everyone;
- high target efficiency;
- interval loads.
In a separate article, we have already described interval training as a more effective way to lose weight compared to running for many hours. Tabata is a whole method based on interval training.
Exercises in the Tabata protocol are more stressful than, for example, interval running. In addition, the principle itself includes:
- Working out all muscle groups in a circle. For this, multi-stage exercises (burpees, etc.) or a complex of several multi-joint exercises performed sequentially (push-ups, squats, press) are used.
- The workout always takes place with a timer and a partner. Each exercise must be performed a certain number of times in a specified time or done the maximum number of times in a minimum time (usually 20 to 25 seconds).
- Reducing rest time between sets to 10 seconds. This is enough to fill the body with oxygen, but not enough to give the muscle tissue a rest.
- Work always takes place in a certain heart rate zone (much higher than the fat burning zone). Therefore, all workouts are carried out using a heart rate monitor.
Benefits
The Tabata protocol has several advantages over classical training methods:
- Effective for both general weight loss and drying. Due to the intense work of the heart, your muscles do not have time to undergo serious catabolic reactions, while fat becomes a more available source of energy before glycogen in conditions of lack of oxygen. But on drying it is still recommended to combine with classic strength training in order to minimize muscle loss as much as possible.
- Minimal injury risk. If you warm up and use the classic Tabata protocol, the risk of injury is very small.
- Short training time. The Tabata Protocol can be used separately from other workouts. Lesson time rarely exceeds 10-20 minutes, which allows you to give them space even in an extremely busy schedule.
- Allows to prepare ligaments and tendons within the periodization system. The Tabata protocol allows you to train the heart, increase aerobic and anaerobic endurance, master the basic technique of workout exercises, and at the same time tone muscle tissues.
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Contraindications
The Tabata protocol has no specific contraindications for exercising. All warnings are standard for sports:
- Having problems with the cardiovascular system.
- Diseases of the digestive tract.
- Having problems with ligaments and tendons.
- Pregnancy.
- Hypotension and hypertension.
- Type 1 diabetes mellitus.
- Atherosclerosis.
- Obesity grade 2 or higher.
The latter is due to the fact that with the high intensity of the Tabata protocol, people are more likely to damage their joints and get heart problems, up to the "sports heart" syndrome.
Although training according to the system is not contraindicated for beginners, even in the absence of any physical form, it will be better for them to first do general physical training for 1-2 months, and then proceed to the protocol. Otherwise, the system suits everyone.
Editors note: although the Tabata protocol does not imply a warm-up, we still recommend that you carry out a full warm-up of the body before performing the complexes, since this reduces the risk of injury and stress on the heart, which is especially important for people over 35 years old.
Exercises for beginners
The Tabata Protocol is known for being used not only to train professional athletes, but also to keep their bodies in good shape. Sometimes it is even used during the rehabilitation of people after minor injuries, when it is necessary to return mobility without heavily loading the muscles.
The Tabata Protocol is suitable for beginners if you use the appropriate exercises:
- Classic push-ups. Almost everyone can master them. Plus, there are always simplified types of push-ups, for example, from the knees.
- Explosive jumping. They work out several muscle groups and are interesting in terms of execution. You can just jump from a half-squat position, or you can jump onto a pedestal or stacked pancakes from a barbell.
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- Lateral jumps. You need to jump to the sides from a semi-squat position.
- Spiderman push-ups. A more complex variation of push-ups, which works not only the muscles of the arms and chest, but also the muscles of the press. When lowering the body, one leg must be bent at the knee and pulled up to the arm of the same name. In the next repetition, the other leg.
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- Dead beetle. One of the best and easiest complexes for the press. In the supine position, you need to take turns raising opposite arms and legs bent at the knee.
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- Burpee. The classic element of modern CrossFit. If performed not in extreme quantities, burpees are great for beginners too. Few people know, but the burpees gained the greatest popularity precisely because of Tabata.
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- Super jumping. Jumping from a squat with tossing legs until the heels touch the buttocks.
Protocol types
Over the years, the exercises of the Tabata protocol have acquired a wide variety, which allows you to develop a particular quality for an athlete. All this made it possible to use the Tabata protocol not only as a separate therapeutic discipline, but also as an element of a complex within a full-fledged workout.
You can download and print the memo at the link.
| Tabata in a row | Tabata non-stop | Circular tabata | |
| Incoming exercises | Circular exercises for each muscle group. These are basic complexes:
| Narrow specialization, including easy and difficult exercises:
| Each exercise is performed sequentially. The set can be anything. Heavy basic exercises like:
|
| Load type | Aerobic. Development of maximum respiratory endurance. | Aerobic. Development of indicators of the heart muscle. | Aerobic. The development of indicators depends on the exercises used. |
| Training time | 4 to 8 minutes. | 3 to 10 minutes. | Up to 20 minutes. |
| Features: | After the end of each exercise, there is a 10-second rest, after which the transition to the next one begins. | There is no rest between exercises. Instead of a break, a light cardio load is used, including a run or a bar. | The exercises are performed sequentially. A distinctive feature is the ability to rest between different exercises for up to 40 seconds. May include more exercise than previous options. |
| Efficiency | Develops endurance. | Used for slimming / drying. | Best of all, it develops the functional indicators of aerobic and anaerobic glycolysis in muscle tissues. |
Crossfit tabata
CrossFit is an area that has absorbed the best of different fitness areas, but few people know that the Tabata protocol played a decisive role in the formation of CrossFit as a sport.
It's all about the principles of CrossFit and Tabata, which have a lot in common:
- High intensity interval loads.
- Priority over the aerobic component. Although many crossfit complexes are performed with more rest than in Tabata, they imply work at maximum speed with minimal rest.
- A variety of exercises.
- Using light exercises to work out as many muscle groups as possible. Burpee is a typical example. This exercise works almost the entire body in a few repetitions.
- Lack of narrow specialization. Both Tabata and CrossFit have exercises of different directions, ranging from light calisthenics to more complex workout elements.
CrossFit often uses whole workouts using the Tabata protocol, for example, working with a balance board in this mode or doing heavy basic exercises without scaling.
Conclusion
Finally, a few words about time. The Tabata Protocol is an ideal solution for people who spend most of their day at work and cannot, for whatever reason, go to the gym or devote sufficient time to training. With this method, you can easily reduce your workout time from one hour to a few minutes and can do it during your lunch break or in the morning instead of traditional exercises.
We can say that the Tabata protocol is a real paradise for "lazy people". The only problem is that in these 5-20 minutes you get a really huge load, which there is a risk of not being able to handle it without preliminary preparation.
But remember: you will not build huge muscles using this approach to training exclusively, but you will perfectly prepare your body for the upcoming trip to the gym, restore muscle tone after a long break, and lose a few pounds.
