About tabata training and its benefit for body

Tabata exercise is a type of physical activity introduced by Dr. Izumi Tabata, a Japanese scientist from the National Institute of Fitness and Sport in Kagoshima. Tabata is an improvised version of High Intensity Interval Training (HIIT) exercise to improve fitness and performance, which usually combines a variety of cardio, strength training, and so on at one time. What are the benefits of Tabata training?

Various benefits of tabata training

Here are the various benefits of Tabata training that you should not miss:


1. Efficient


If most training can generally take up to 30-60 minutes, tabata exercise only takes 4 minutes of the total 24 hours you have in a day. Efficient, right? Especially for you who are super busy and don't have time to go to the gym.

However, doing tabata has rules. Tabata is generally divided into 8 sets for 4 minutes. A set lasts for 30 seconds, which consists of 20 seconds of high intensity exercise and a 10 second break. After the break, immediately resume the exercise for 20 seconds like the first set and close again with a second break for 10 seconds.

Continue to repeat the pattern until it's complete eight sets. Some of the movements you can do when tabata are sit-ups or push ups, jump squats, jump ropes, or up and down stairs.

2. More effective for fat burning


Tabata exercise is one type of HIIT which is designed to increase the body's metabolism when burning fat. Even through its high intensity, tabata is able to burn more fat than the usual 60 minute aerobic exercise.

Tabata improves heart and lung work to its maximum capacity. When the heart and lung muscles are strong, blood vessels can drain more and faster blood so that more oxygen can flow into muscle cells. This allows the body to burn more fat during exercise until even at rest.

That's why, tabata exercise is the most effective choice for losing weight instantly.

3. Strengthen and increase muscle mass


Tabata strengthens and increases muscle mass by creating physical stress in the form of small tear injuries to the muscle fibers and connective tissue.

This triggers the body to repair the damage and replace damaged muscle cells that will be replaced with new ones. The body's ability to rebuild its muscles also increases muscle size, strength and capacity.

4. Increasing stamina


By exercising body fitness through tabata, lung strength and endurance when you move will increase.

Izumi Tabata's research found that high-intensity tabata with shorter rest periods increased aerobic capacity by more than 14 percent, and increased body anerobic capacity by 28 percent.

Anaerobic capacity is the maximum amount of energy that can be produced by the body without using oxygen. While aerobic capacity is the body's ability to absorb oxygen optimally. You can also move daily smoothly and not easily tired.

Which must be considered before doing tabata training?


Although the benefits of tabata training are quite tempting, this training is not suitable for everyone. Tabata exercise involves a type of high intensity physical activity. That is, you must exert all your strengths and strengths to the maximum extent possible.

That's why Tabata tends to be aimed at people who really have good fitness because they are used to exercising. So, for those of you who are not or are not used to exercising, you are not recommended to do it.

On the other hand, there is always a greater risk of injury when you are doing high intensity exercise. So, make sure you have warmed up for about 10 minutes before exercise. To be safer, you should consult with your doctor first. Especially if you have certain health conditions or are in their 50s.

For optimal results, don't forget to join workout with a healthy balanced diet.

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