Tabata_Main One of the most popular methodologies for weight loss is High Intensity Fractional Training ( HIIT ). Of all the types of known interval training, the Tabata method has become one of the most used, because of its short duration and its simplest execution. Although the Tabata protocol has the principle of increasing cardiovascular capacity, it is also a metabolic accelerator, which helps to lose weight.
If you do not have a lot of time to train, do not have access to gym equipment, or the monotony of training gets you bored easily, it may be one of the best solutions for you! consists of a 4-minute workout, with a total of 8 training intervals of 20 seconds, in which a given exercise is performed intensively, with interval, for active recovery.
This type of training has often been adapted by sports professionals, depending on their purpose. One can, thus, use the Tabata method for a training consisting of only one exercise, or to include several different exercises in the same session. It is also possible to do several “Tabatas” in the same workout, lose weight, there is only one secret:
What is the rule for creating a Tabata that potentiates weight loss? Perform, in an intense way, exercises that involve a maximum of muscle groups. For example: squats, pumps, burpees, plyometric exercises, sprints, etc. For best results, it is necessary to make possible during the first interval and to try to keep the same number of repetitions during the following intervals. This guarantees a high level of intensity.
Before embarking on any of the programs below, it is important to carefully assess your physical condition and training experience, so you can choose the one that best suits your level and do it between 2 to 3 times per week.