Harris Paige

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It is believed that Tabata training is ideal for weight loss, since during and even after the workout, metabolic processes accelerate, and calories are actively burned. But is this really true, is it really possible to lose weight without monitoring your diet, and are there any secrets here? We will tell you.

WHAT IS IT
Tabata training is a high-intensity exercise routine performed with mandatory breaks between cycles and with the maximum number of repetitions. In its original version, it consisted of 8 series of 20 seconds each and 10 seconds of rest between shopify website design them (4 minutes in total). Now, a longer and more intense version of the workout is also popular: instead of one cycle lasting 4 minutes, 4 cycles are performed with a one-minute break between them (the total duration of the workout is 20 minutes).

ORIGIN
In fact, the training known as Tabata was invented by Irisawa Koichi, the head coach of the Japanese speed skating team. He developed a high-intensity interval training on a bicycle ergometer, during which athletes had to work at their maximum capacity for 20 seconds and rest for 10 seconds for 4 minutes. Izumi Tabata was a consulting coach at the time, and it was him that Irisawa Koichi asked to evaluate the effectiveness of the training. After testing, a study was published in 1996 showing an increase in aerobic power, an increase in the maximum volume of oxygen uptake, and active burning of subcutaneous fat in athletes who trained according to Irisawa Koichi's program. The author of the study was Izumi Tabata, so the training was named after him.

Tabata - Workout for Weight Loss - 1



Although many consider Tabata to be interval training, the author of the study recommends calling it intermittent. He explains this by the fact that in between intense exercises, a pause for rest is needed, which cannot be filled with low-intensity exercises.



DIFFERENCE FROM CARDIO TRAINING

Cardio workouts are aerobic and can last a long time. Tabata protocol workouts activate the aerobic and anaerobic systems and cannot last long. Another difference is that during cardio workouts, calories are actively burned during the workouts and for just a couple of hours after their completion, while the effect of Tabata workouts lasts for 24 hours and, with a calorie deficit, fat burning is ensured.

Studies have shown that during training according to the protocol, the work of the oxidative enzyme of fatty acids and coactivator 1-alpha receptor, which participates in metabolic reactions of muscle tissue, fat and carbohydrate metabolism, is activated. The expression of coactivator 1-alpha receptor is maintained for at least 24 hours after training, and in some cases even longer. Subcutaneous fat loss is 9 times higher than that of athletes who exercise for 45 minutes on cardio machines. A Russian experiment testing the effectiveness of Tabata training for weight loss showed a decrease in body weight and percentage of fat tissue in all subjects (the results were higher than in women who did only strength exercises).
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