- Tabata – what is it?
Tabata is an effort lasting 20 seconds, repeated 8 times, with a 10 second rest time between repetitions. The method of such a 4-minute training was developed in 1996 by a Japanese doctor, Dr. Izumi Tabata. In order to visualize the proposed formula of effort, we must delve into its details.
- Exercise interval
Tabata is an exercise interval of 20 seconds followed by a 10-second regeneration interval. Like every training device of this type, it has a part of a very intense effort and insufficient rest time. Another repetition of the exercise interval cumulates the fatigue of effort in the previous period.
- Interval Tabata – what does it look like?
You can meet different ways of doing an intense effort. It is not just about choosing the exercise, but the method of charging the body. The goal is maximum effort, the highest intensity. It can be triggered by skilfully selected exercises with a load on one’s own body. The number of repetitions, depending on the exercise, can reach up to 15 and more in 20 seconds.
People choosing such a load path in the exercise interval will try to do the exercise very quickly. If they are simple exercises, such as squats, they should not have any problems with maintaining the correct technique.
Another method is the extra load on the body so that no more than 8 repetitions can be performed. It is necessary to start with the weight of the load, that is, from a minimum of 20% of CM (maximum weight, which we can, for example, lift). If within 20 sec. last series we are able to do more than 8 repetitions of exercise with a load, we should increase the weight in the next workout.
- The purpose of the exercise interval of tabata
The goal of the exercise interval is the maximum or submaximal effort. Tabata is a very intense and very short workout. The effort below the aforementioned intensities is a waste of time. Why? Moderate efforts will not sufficiently involve anaerobic transitions. Engaging only with oxygen metabolism, they will be too short to induce a significant training effect in this area.
- Selection of exercises
The possible intensity achieved will depend to a large extent on the selection of the exercise. To fulfill its role, it should involve large and many muscle parties. 20 seconds of exercise interval can not be a waste of time. From the first repetitions one has to create conditions for intensification of processes happening in the body. Ideally, these are global processes.
The desired intensity will then be gained. Exercises on a local scale, in addition involving small muscle groups, will not meet this goal. Therefore, bending elbows in a standing or sitting position, which activates only the biceps, will not be a good exercise for tabata. It is another thing to jump out, grip the rod and pull on it – it will activate the muscles of the lower limbs, the rectifiers of the hip joint, the widest dorsal muscle and biceps. The landing hill can be combined with a pump. Then all the muscles of the body really work.
- Number of exercises
The training formula assumes the selection of 1 to 8 different exercises. When deciding on one exercise, remember to choose the one that meets the requirement of global impact. By choosing more, eg 4 exercises performed twice, you can take into account the proportionality of the impact on all large muscle groups.
- Selection of additional load
The introduction of additional load in tabata training increases the impact on the strength component, increases the muscle tone and the effect of anaerobic exercise. The size of the selected weight has a very large impact on the quality of the training.
The introduction of additional weight limits the number of possible repetitions of the exercise. The weight being lifted must, however, be chosen individually, on the basis of the maximum weight that a particular person has in a given exercise he is able to defeat. The same 10 kg plate a person with a higher maximum strength will increase a greater number of times. It may turn out that in the tabitu exercise, in the last 20 seconds, the last reps will be done with too much reserve.
For a person who has a low maximum strength, a weight of 10 kg may be too high a load, which as a result of fatigue accumulation, is able to beat 2-3 times in a tab. The effort then has signs of an effort to raise the maximum weight, is highly anaerobic and interrupts tabata training too early.
Therefore, it is good to estimate the weight percentage in relation to the maximum force. The minimum ceiling of 20-30% CM (maximum weight) is important. Weights below this level do not make a difference between those who are stronger and weaker. This means that the weaker person in absolute parameters, but durable, it can do as many repetitions of a given exercise as a person with greater maximum strength. At 20-30% CM, the magnitude of the voltage is so noticeable that it makes a difference between them.
- Selection of exercise with additional load
Tabata is made according to the scenario of short effort and short rest. Both periods should be used properly. 20 seconds for effort, 10 seconds for rest. Therefore, it is important, especially in exercises with additional load, to approach, start and finish the exercise.
If someone is planning to bend forward with the barbell on the shoulders in a tab, it will have to lift the barbell, properly put it on shoulders and set a stable position. It will take a few seconds before it does. It will be either a rest time or exercise time. The effort will be reduced to several non-metabolic repeats.
It will be much wiser to prepare the right kettl weight and perform swingi – kettel’s thrusts ahead with simultaneous straightening of the whole body silhouette from the semi-squat. Set on the floor at the proper distance from the legs the weight will cause that after grasping it, you will immediately be able to swing back and perform the exercise. It will take a second to start the exercise.
- Tabata and safe exercises
Both taking the starting position for exercises with additional load, as well as putting the weight after exercise should take about a second and be safe. All kinds of dropping the barbells from the shoulders with overhead etc. is not a good solution. The same applies to the location of the place of exercise. When the stands are close to each other, we eliminate the element of rush, which, especially in the conditions of increasing fatigue, may result in inadvertent and accidental injury.
Exercises performed in a tab should be simple, and the more complex ones well mastered. When an exercise is technically difficult, it is easy to make a mistake, which, especially when using an extra load, can result in injury.