Burn as many calories as possible in 4 minutes all about the Tabata method

WHAT IF 4 MIN OF INTENSE SPORT WILL BURN AS MANY CALORIES AS ONE HOUR OF CARDIO? THIS IS SOMEWHAT THE PRINCIPLE OF THE TABATA METHOD. EXPLANATIONS.

Focus on intensity rather than duration? For several months, sports methods in this direction have been on the rise. And the TABATA method is no exception! It would take 4 minutes of intense exercise to lose as much weight as 1 hour of cardio. Explanations.

What is the Tabata method?

Behind the TABATA method? A researcher from the very serious National Institute of Fitness and Sports (Japan), the Japanese professor Izumi Tabata who, in the 90s, would have imagined the method to train the national speed skating team for the Olympic Games. His secret? A short but very intense effort.

The principle is (very) simple since it involves chaining 8 times: 20 seconds of exercise + 10 seconds of recovery... for a total of 4 minutes of exercise.

The particularity of this method (like others) is the intensity of the physical effort which must allow you to reach, on average, 90% of your maximum heart rate.

What are the advantages of the Tabata method?

Burn fat and increase muscle mass in just 4 minutes? This is what the Tabata method promises!

The Tabata method focuses on working ‘in fatigue’. By encouraging us to intense effort without our body having fully recovered, Tabata increases its aerobic (low intensity but long exercise) and anaerobic (ability to produce energy with very little oxygen, especially during exercise) capacities. high intensity exercise). In fact, the TABATA method allows the body to draw directly from the reserves.

The tabata method also improves breathing and cardio, which helps prevent cardiovascular disease and keeps you moving.

In addition, you can personalize the exercise according to your desires, your objectives, your mood since it is a sequence of different exercises (8 maximum). Want to work on your cardio? Rather up for a muscle strengthening session? Do you want to work your abs, your thighs or - conversely - all the muscles of your body? All you have to do is choose the right exercises!

How to practice the Tabata method?

Want to try the Tabata method? It is generally recommended to perform 1 to 4 Tabata per week, alternating between training and rest days.

Start with a ten-minute warm-up. Then, we choose the exercises adapted according to our objectives (belly, arms, cardio…) the number of exercises can vary from 1 (which we repeat 8 times) to 8. Which exercises for our TABATA? If you want to work on cardio, you can incorporate the following exercises into your routine: do as many burpees as possible for 20 seconds, then take a 10-second break, sprint for 20 seconds, then slower jog for 10 seconds of recovery or jump rope… Rather looking for muscle building? Focus on squats!

The 10 second recovery time seems insufficient? It's normal ! If, as you progress, you manage to optimize your recovery.

Similarly, it is normal to feel exhausted after 4 minutes of exercise since it is very intense exercise. You must feel exhausted, drained... "if you feel good right after a session, it's because you didn't do it well", argues the inventor himself.