Tabata protocol: exercises for beginners. Tabata exercises for weight loss and health promotion: learning to select effective complexes What exercises are included in the Tabata system

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1. The study of 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, abs) are used.
2. Training 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).
3. Reducing the rest time between sets to 10 seconds. This is enough to fill the body with oxygen, but not enough to give muscle tissues a rest.
4. 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.

Advantages

The Tabata protocol has a number of advantages over classical training methods:

• Efficiency for both general weight loss and drying. Due to the intensive work of the heart, your muscles do not have time to undergo serious, while fat becomes a more accessible source of energy before in conditions of lack of oxygen. But on drying, it is still recommended to combine it with classic strength training in order to minimize muscle loss as much as possible.
• Minimum injury risk. If you warm up and use the classic Tabata protocol, there is very little risk of injury.
• Small training time. The Tabata protocol can be used separately from other workouts. The time of classes rarely exceeds 10-20 minutes, which allows you to give them a place even in an extremely busy schedule.
• Allows you 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 tissue.

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Contraindications

The Tabata protocol has no specific contraindications for exercise. All warnings are standard for sports:

1. The presence of problems with the cardiovascular system.
2. Diseases of the digestive tract.
3. Problems with ligaments and tendons.
4. Pregnancy.
5. Hypotension and hypertension.
6. Diabetes mellitus of the first type.
7. Atherosclerosis.
8. Obesity of the 2nd degree and above.

The latter is due to the fact that with a high intensity of the Tabata protocol, people are likely to damage the joints and get heart problems, up to the "" 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 work out the general general physical training for 1-2 months first, and then move on to the protocol. The rest of the system is suitable for everyone.

Exercises for beginners

The Tabata protocol is known for being used not only to train professional athletes, but also to keep your body in good shape. Sometimes it is even used during the rehabilitation of people after minor injuries, when it is necessary to restore mobility without heavily loading the muscles.

The Tabata protocol is suitable for beginners if you use the right exercises:

1. . Almost everyone can handle them. Plus, there are always simplified types of push-ups, for example, from the knees.
   
   
2. Explosive jumps. They work out several muscle groups and are interesting in terms of execution. You can just jump from a semi-squat position, or you can jump onto a pedestal or stacked pancakes from a barbell.
   
   
   

   

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3. Lateral jumps. It is necessary to jump to the sides from a semi-squat position.
   
   
4. Spiderman push ups. A more complex variation of push-ups, which works out 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. On the next rep, the other leg.
   

   

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5. Dead beetle. One of the best and simplest ab workouts. In the supine position, you need to alternately raise opposite arms and legs bent at the knee.
   

   

   	Tabata in a row	Tabata non-stop	Circular Tabata
   Incoming exercises	Circuit exercises for each muscle group. These are the basic sets: Push ups Squats Pull-ups plank	Narrow specialization, including light and complex exercises: Push ups plank Squats plank Pull-ups plank	Each exercise is performed sequentially. The set can be anything. Suitable heavy basic exercises like: Bench press Deadlift Squats etc.
   Load type	Aerobic. Development of maximum respiratory endurance.	Aerobic. The development of indicators of the heart muscle.	Aerobic. The development of indicators depends on the exercises used.
   Workout time	4 to 8 minutes.	3 to 10 minutes.	Up to 20 minutes.
   Peculiarities	After the end of each exercise, there is a 10-second rest, after which the transition to the next begins.	There is no rest between exercises. Instead of a break, a light cardio load is used, which includes running or plank.	Exercises are performed sequentially. A distinctive feature is the ability to rest between different exercises up to 40 seconds. May include more exercises than previous options.
   Efficiency	Develops endurance.	Used for weight loss/drying.	Best of all, it develops the functional indicators of aerobic and anaerobic glycolysis in muscle tissues.

   Tabata in crossfit

   is a direction that has absorbed the best of different areas of fitness, 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:

   1. High-intensity interval loads.
   2. Priority over the aerobic component. Many crossfit complexes, although they are performed with more rest than in Tabata, they mean working at maximum speed with minimizing rest.
   3. Variety of exercises.
   4. Using light exercises to work out the maximum number of muscle groups. A typical example is burpees. This exercise works almost the entire body in a few repetitions.
   5. Lack of specialization. Both Tabata and CrossFit have exercises of different directions, ranging from light calisthenics to more complex workout elements.

   It is not uncommon for CrossFit to use entire workouts using the Tabata protocol, such as 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 the ideal solution for people who spend most of the 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 you can do it during your lunch break or in the morning instead of a traditional workout.

   We can say that the Tabata protocol is a real paradise for "lazy people". The only problem is that during these 5-20 minutes you get a really huge load, which there is a risk of not being able to cope with without prior preparation.

   But remember: you will not build huge muscles using this approach to training only, but you will perfectly prepare the body for the upcoming trip to the gym, restore muscle tone after a long break and lose a few pounds.

Many people who want to lose weight are attracted to Tabata - weight loss exercises, recognized as the most effective for burning fat. This system allows you to spend only 4 to 20 minutes on a set of exercises and at the same time lose weight faster than from a full-fledged hourly cardio load, simultaneously strengthening muscles and developing endurance. However, this method has its own nuances and limitations, and is not suitable for everyone. Consider all the features of this training, lesson schemes and examples of ready-made programs for beginner and intermediate levels.

The essence of training according to the Tabata system is that short periods of super-intense exercise alternate with even shorter periods of rest. This system is an extreme version of high intensity interval training (HIIT), in which the principle of alternating loads of different intensities is taken to the extreme.

The Tabata system is named after the author, a Japanese doctor of physiology. In 1996, a group of scientists led by him dealt with the issues of increasing the endurance of athletes. During the experiment, which lasted 1.5 months, sensational results were obtained.

The group of participants who trained every other day on the new high-intensity system for only 4 minutes improved aerobic endurance performance much more than those who received the usual hourly cardio load 5 times a week. And most importantly, in addition to this, the participants in the first group showed an increase in anaerobic endurance, which is trained with a power load and never increases from ordinary cardio exercises.

Such results were achieved due to the fact that during periods of short-term super-intensive work of the trainees, their pulse reached a frequency of over 80% of the maximum, that is, it passed into the anaerobic zone. The high efficiency of the Tabata method could not be ignored; it soon gained wide popularity all over the world.

In fact, this system is not a set of specific exercises, but a training regimen with a strict alternation of intervals of intense work and rest. Exercises in this case can be anything. Therefore, the more correct name for this method is the Tabata protocol.

Tabata protocol scheme:

• 20 sec. loads of ultra-high intensity;
• 10 sec. respite;
• In total, this 30-second cycle (20 + 10 seconds) is repeated 8 times, making up a 4-minute round;
• Rounds for 1 workout can be from 1 (for beginners) to 4 (for well-trained), the break between Tabata rounds is 40-120 seconds.

The total duration of the training, excluding warm-up and cool-down, which are mandatory under this system, can be from 4 minutes to 22 minutes (with 4 rounds with two-minute pauses between them).

Advantages of the method

Compared to other Tabata training systems:

• The main advantage of the method is its high efficiency. In just 4-20 minutes of training 3-4 p. more fat is burned per week than with classic hourly cardio loads. The fat burning effect of the Tabata protocol is based on the fact that it triggers a fat burning mechanism that works not only during training, but also continues for 24 hours after training. Regular cardio does not have such an “afterburning effect”; with it, fat burns only during training.
• The Tabata Method improves both aerobic (cardiac) endurance and anaerobic (muscle) endurance.
• Due to the anaerobic effect, the Tabata system burns only fat, keeping muscle tissue intact.
• Tabata improves muscle tone. And although it does not greatly affect muscle growth and is not able to replace strength training, it helps to overcome the body's adaptation to stress and move off the dead center weight loss and muscle gain with a plateau effect.
• You can work out according to the Tabata protocol anywhere - at home, in the gym, in nature.
• No equipment is needed for classes, the only thing needed is a timer that beeps according to the protocol. The Tabata timer program can be downloaded to your smartphone for free or used online.
• Regular Tabata training reduces the risk of developing type 2 diabetes, helps to overcome depression.
• You can use a wide range of exercises, according to your goals and preferences.

System features

The main feature of Tabata training is that you need to perform exercises at maximum speed. That is, in a 20-second period of time, you need to do the maximum possible number of repetitions, while not violating the technique of the exercise. To achieve the expected effect, it is necessary to work at the limit of strength, at which the heart "pops out of the chest."

Doing 8 such cycles in a row - one 4-minute Tabata round is not easy even for people with good physical fitness. Athletes rate this load as extremely difficult. The degree of difficulty of this load is already evidenced by the fact that the level of lactate in the blood, which serves as an indicator of fatigue, during Tabata training increases on average three times above the lactate threshold. This is a very exhausting, debilitating load.

Therefore, for people with poor physical fitness, Tabata is potentially dangerous. Those who finally got off the couch and decided to take care of their physical form think in vain that Tabata for beginners is suitable for them. It should be noted that beginners for loads of this intensity level are those who have been systematically engaged in cardio and strength training for at least 2 months and have experience in high-intensity interval training.

Due to the fact that during the implementation of this protocol the heart and joints are subjected to a high load, it is imperative to do a warm-up and a hitch at the beginning and end of classes. This will prepare the body for intensive work, and then smoothly bring the cardiovascular system out of stress mode.

Selection of exercises

Exercises for Tabata can be taken from cardio training complexes, strength training with your own weight, with light weights. It can be squats, jumps, burpees, planks, lunges, push-ups, sprints and more. The main thing is to perform them as quickly as possible.

You can select exercises, focusing on the study of problem areas, but it is better to load the whole body - top, bottom and abs.

During one 4-minute round, which includes 8 cycles, you can perform from 1 to 8 different exercises. The options may be:

• 1 exercise is repeated in 8 sets;
• 2 different exercises are performed according to one of the schemes: 11112222, 12121212, 11221122;
• 4 different exercises are performed according to one of the schemes: 12341234, 11223344;
• 8 different exercises are performed in one approach.

You need to start and end each approach at the timer signal. In between sets and rounds, it is recommended not to stop, but to keep moving - walk slowly, make simple movements to restore breathing.

The set of Tabata exercises is recommended to be changed every 3 workouts so that the body does not get used to the same type of load. In this case, the effectiveness of classes will not decrease. You can return to old programs from time to time, but supplementing them with new exercises.

It is impossible to practice daily according to the Tabata protocol. This can cause overwork and nervous exhaustion. It is enough to train 3-4 times a week. It is not recommended to train on this system on an empty stomach or before going to bed.

Contraindications

Not everyone can do the Tabata system. It is potentially dangerous for the following categories:

• suffering from cardiovascular diseases: heart defects, ischemic heart disease, atherosclerosis, hypertension, heart rhythm disturbances;
• individuals with poor physical fitness who do not have experience in high-intensity interval training;
• having diseases of the joints and the musculoskeletal system;
• pregnant women;
• adhering to mono-, carbohydrate-free and low-carbohydrate diets;
• with low endurance.

Who is this method suitable for?

• those who want to lose weight and improve physical fitness;
• those who experience a plateau effect when losing weight;
• those who have stopped progress in muscle building;
• Those who want to increase endurance and increase the level of physical fitness.

Even if you have a sufficient level of physical fitness and have no contraindications, start training with this system with caution. If dizziness, weakness, pain appear, take up more gentle options for HIIT.

Training programs

We offer approximate Tabata training programs for beginner and intermediate levels.

First level

1. Running with throwing the shins back until the heels touch the buttocks - 2 sets.
2. Getting up in the gluteal bridge - 2 sets.
3. Jumping with legs apart and raising arms up - 2 sets.
4. Push-ups from the knees - 2 sets.

Average level

Before starting a workout, warm up for 10 minutes.

1. Jump with legs apart and touching the opposite foot with the hand - 4 sets.
2. Back and forth lunges with jumping - 4 sets.

1. Burpees without push-ups - 4 sets.
2. Squat jumps and 180° turn – 4 sets.

1. Plank with alternating leg raises - 4 sets.
2. "Book": sitting with an emphasis on the hands behind, we connect and distance the chest and knees - 4 sets.

Hitch - until a normal heart rate is reached.

Difficult level

In the article, I will tell you about the newfangled Tabata interval training protocol, which is intended for rapid weight loss (fat burning) and some other information about losing weight.

And so, it all started with the fact that I received a letter in the mail, I quote (it is large, I cut it off):

Hello. I tried everything, but the excess fat still hangs on my stomach and sides, drew attention to the well-known method of losing weight called interval training according to the Tabata system. What do you think about it? Helps?

I ask, what did you try there ?! Tell me. In response, I quote (in full):

Oops, I just haven't tried it. First, the husband gave a hoop for weight loss, twisted it until blue in the face, drank pills (cut out the name), put on garbage bags and then went to run for about an hour, then instead of bags I bought a weight loss belt, and put it on my stomach and also went to run. With all this, I practically don’t eat anything, I don’t eat after six, I excluded everything fatty and fried from the diet, I removed sweets, but still nothing helps. I've tried a lot of methods to lose weight, but nothing helps.

I decided to insert this dialogue (with the permission of the girl) into the article so that you ALL understand the following extremely important information. After all, there are a huge number of people like this girl. And everyone is brainwashed with disinformation to the very core...

Tabata protocol: what the hell is that?

That's what I said (to myself or aloud, I don't remember anymore) when I heard about this method. I will not hide, I am very categorical about all these newfangled methods, including this Tabata, which guarantees to lose weight in 4 or 7 or 15 or whatever they come up with minutes a day.

Why? Yes, because any weight loss begins with a diet, not with training. Diet is the BASIS, and training is secondary. Without the right diet, you can train all day long (not like 4 minutes a day.) to ****** = you still won't succeed. Rest assured…

That is why the girl who wrote to me by mail (and there are a huge number of people like her) does not work out. Because excluding sweet, fried and fatty foods or stupidly starving is not a diet)), because any workouts (including newfangled tabata and others) don’t work without a diet.

This is the fundamentals. WELL, WHY, WHY, WHY is it so hard to UNDERSTAND?!

Most people are looking for some kind of magical weight loss method: hoops, green teas, films, bags, scrubs, corsets / belts / massagers / electric stimulators, newfangled weight loss methods ... and other shit, preferring to believe in sweet lies, instead of bitter, but effective truth...

The essence of tabata training

20 seconds work (do exercise) with maximum intensity

10 seconds rest

20 sec work

10 sec rest

and so 8 circles (rounds)) (p.s. that's why the original Tabata lasts exactly 4 minutes, i.e. 160 seconds (exercise) + 80 seconds (rest), total 160 + 80 = 240 (exactly 4 minutes).

• If necessary, the training time can be increased (but this will no longer be the original tabata), and the loads themselves can be adjusted. For example, 8 sets of load not for 20 seconds, but for 30 or 40 or 50 seconds.
• Also at an advanced level, you can perform each exercise (not according to the 1st approach), but 2 or 3 or 4 or 5. But, then this is not the original tabata and the training will not last 4 minutes, but longer (depending on number of approaches in one exercise).
• You can also (ideally need) between sets (when the break is 10 seconds), write down the number of repetitions performed in the training diary in order to track progress and gradually progress the load). For example: squat exercise, the number of repetitions is 10-8-8-7-7-6-6-5. If the sum of these numbers grows from week to week, then there is progress.
• Exercises are used - absolutely any (squats, push-ups, lunges, burpees, jumping up, great or exercise bike, deadlift, bars, press, in short, any AEROBIC and ANAEROBIC exercises).
• Exercises for training can be used both for one muscle (for example, there are legs), and for all muscle groups (the whole body). For complex development, it is better to use exercises for different muscle groups.
• Because in tabata, 8 circles are used, respectively, for each circle, 1 exercise (as a result, 8 exercises should go out for a workout).
• I was confused by the fact that in this method there is no WARM-UP before training. It is stupidly not provided. This, in my opinion, is a gross mistake, because. there is an increased risk of injury. Accordingly, if you want to train using this method (by the way, people who have heart problems are not recommended) - you need to correct it yourself (by adding a warm-up).
• Frequency of training per week depends on how you train. Those. if the whole body is for training, then optimally 2-3 times a week. (for example, Tue and Thu or Mon, Wed, Fri), if one muscle group (you can at least every day), the main thing is that your fitness allows you + so that there are no conflicts of recovery processes.

In general, in my opinion, nothing special, and personally this method reminds me of crossfit. To be honest, I don’t see any difference with this tabata at all. Seriously, what's the catch? This is CrossFit, only within 4 minutes.

No, you can certainly argue that in crossfit there is no rest at all between sets (for experienced professional athletes yes), but for most it is, just minimal, the same 5-10 seconds (as in this tabata). What then is the difference? ITS NOT! Tabata is CROSSFIT, within 4 minutes. That's all.

By coming up with the same)). However, what is crossfit, what is fitness, what is bodybuilding, and any training by itself (without a diet) if you want to lose weight (burn fat) does not work. Therefore, no matter what newfangled workout for weight loss you meet - remember, without a diet - it is not worth a penny.

Without the right diet, you will never be able to lose weight. NEVER! ! ! Get it into your head, and don't fall for any nonsense, in the style of "Tabata: the best workout for fast weight loss." A RIGHT DIET is the best way to lose weight. Training is secondary.

How many articles I wrote about losing weight (burning excess fat) on my site ... damn it, she even released a whole book, where from A to Z she told ABOUT EVERYTHING:

And people are still looking for a magical remedy for quick weight loss ... It's so sad, honestly ...

Examples of Tabata training programs

You can come up with so many things that you never dreamed of)). Any exercises, typical CrossFit is shorter.

In general, I will show on the example of the selection of exercises FOR FIGHTERS:

1. Burpee
2. Twisting on the press
3. jump rope
4. Kettlebell chin row with small squat or kettlebell swing
5. Pancake rotation around the head
6. Push-ups from the floor with claps
7. Throwing a pancake or barbell in front of you
8. hyperextension

We do burpees for 20 seconds to the maximum, rest for 10 seconds, do twisting on the press for 20 seconds for max, after 10 seconds we rest, and so on until the last exercise (hyperextension). That's all.

Or here's what the program might look like, for ordinary people who don't have any hardware at all:

1. Squats
2. Push-ups from the floor (girls can do it from their knees if they don’t have enough strength)
3. Jump lunges
4. Twisting on the press
5. Alternately raising the knees to the chest (at a fast pace)
6. Jump rope or imitation (if there is no rope)
7. Running (from one wall to another, if at home)
8. Burpee

We do squats for 20 seconds to the maximum, rest for 10 seconds, do push-ups from the floor for 20 seconds for max, after 10 seconds we rest, and so on until the last exercise (burpee). That's all.

For dessert - a video on the topic "Tabata" (CrossFit in 4 minutes) and the use of strength exercises:

Sincerely, administrator.

Losing weight for a minimum of effort at home without exercise equipment and trainers is the dream of every overweight person. Doctor Izumi Tabata took a serious step towards its implementation, having developed a unique training methodology, which is now gaining wild popularity.

The principle lies in interval training at high speed, alternating with rest. One workout lasts only four minutes, it is recommended to do sessions 3 times a week, so by doing just 12 minutes a week, you form muscle relief, burn fat and tone the whole body. Doesn't it sound like a fairy tale?

What is the Tabata Protocol?

Each workout is eight sets, which are divided into 20 seconds of intense repetitions of the exercise and 10 seconds of rest. It is these 20 seconds that your muscles work effectively in anaerobic mode, and at least 10 seconds are needed for recovery, during which you can’t drink water or plop down on a chair exhaustedly, it’s best to walk at a calm pace.

Exercises must be selected wisely: firstly, those that you can do intensively - 8-10 repetitions in 20 seconds, and secondly, those that can involve many muscle groups. The most effective exercises are burpees, squats, crunches, running in place, push-ups, and jumping out of a seated position. For greater effect, experienced athletes do all this with a weighting agent.

Benefit

Working at such a frantic pace, you include in the work almost all the muscle fibers of your body. In 20 seconds, the ATP-energy supply mechanisms are first turned on, then glycolytic mechanisms come into play, they are responsible for burning fat. The Tabata protocol is the most productive in accelerating metabolism.

If we compare the “speeds” of a regular workout in a rocking chair and Tabata, then the latter is five times “faster”, and fats will be split even after a 4-minute session is completed. Professional trainers compare the Tabata Protocol to a good 45-minute aerobic or cardio workout, which not only burns body fat, but also strengthens the heart muscle, cardiovascular system, and increases endurance.

Harm

It should be understood that Tabata is a high-intensity workout that is contraindicated for beginners in sports and people suffering from cardiovascular diseases. Coaches say that if you have never tried running in your life and a distance of 5 km is an insurmountable milestone for you, training on the Tabata System should be approached with extreme caution.

Serious obesity (2 forms), spinal problems, atherosclerosis and hypertension will also become contraindications to training. Undoubtedly, first you need to do classical exercises, go to the gym under the guidance of a trainer, gain optimal physical shape, and only then proceed to independent Tabata training.

Let's take as an example a study by a team of scientists led by Porkari and Talisa Embert, who studied groups of subjects who were engaged in the Tabata protocol.

The subjects' complexes consisted of additional weights, consisting of push-ups, scissor squats, box jumps, burpees, jumping rope, overhead clapping jumps and others. The study showed that, on average, during Tabata training, the maximum heart rate of the subjects was 86% (84 - 88%), and VO2max - 74% (67 - 81%).

Both measures met or exceeded industry recommendations for improved cardiovascular fitness and body composition. In terms of energy expenditure, the 16 subjects expended 240 to 360 kcal while exercising, with an average of 15 kcal per minute.

Once again, Tabata reached the current recommendations for energy expenditure for improved health and weight loss. On average, the subjects perceived Tabata as an extremely difficult load, IVN was 15.4 (“hard”). In addition, an average blood lactate level of 12.1 mmol/L during the sessions showed that the subjects were working well above their lactate threshold.

The conclusion of the researchers was unequivocal - for all the effectiveness of the system, it is very dangerous to work so intensively. Before trying the Tabata System, people need to have a good level of physical development.

So, if you have read or heard somewhere about a magical training system that takes so little time and gives such wonderful results, do not rush to flatter yourself - it is only suitable for trained athletes. It is clear that the level of physical fitness for each individual, however, if you have never been seriously involved in sports, then you can only get harm from using the Tabata Protocol.

Finally, here is a “tasty” video about the Tabata System with a pretty instructor, which will surely help motivate you to do homework: