Contents:
- Medical Video: 4-Minute Workout That Replaces 1 Hour in the Gym
- Various benefits of tabata sports
- 1. Save time
- 2. More effective fat burning
- 3. Strengthen and increase muscle mass
- 4. Increase stamina
- Which must be considered before Tabata sports
Medical Video: 4-Minute Workout That Replaces 1 Hour in the Gym
Tabata sports 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) to improve fitness and sports performance, which usually combines various cardio exercises, strength training, and so on at one time. What are the benefits of tabata sports?
Various benefits of tabata sports
Here are the various benefits of Tabata sports, which are a pity to miss:
1. Save time
If most sports generally can take up to 30-60 minutes, Tabata sports only need 4 minutes just from the total 24 hours you have in a day. Save time, right? Especially for you who are super busy or super mager to go to the gym.
However, doing the tabata has rules. Tabata is generally divided into 8 sets for 4 minutes. One set lasts 30 seconds, which consists of 20 seconds of high intensity exercise and 10 seconds rest. After finishing the break, go straight back to the sport for 20 seconds like the first set and close again with a second break for 10 seconds.
Continue to repeat the pattern until it is 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 fat burning
Tabata sports is one type of HIIT that is designed to increase the body's metabolism when burning fat. Even through its high intensity, Tabata can burn more fat than regular aerobic exercise that is 60 minutes long.
Tabata increases the work of the heart and lungs to their maximum capacity. If the heart and lung muscles are strong, the blood vessels can drain more and faster blood so that more oxygen can flow into the muscle cells. This allows the body to burn more fat during exercise until even at rest.
That is why, Tabata sports 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 torn wounds on muscle fibers and connective tissue.
This triggers the body to repair the damage and replacing damaged muscle cells will be replaced with new ones. The body's ability to rebuild its muscles also increases the size, strength, and capacity of muscle mass.
4. Increase stamina
By practicing body fitness through tabata, the strength and endurance of the lungs when you move will increase.
Izumi Tabata's research found that high-intensity tabata with shorter rest duration 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 the body can produce without using oxygen. While aerobic capacity is the body's ability to absorb oxygen optimally. You can also do daily activities smoothly and not easily tired.
Which must be considered before Tabata sports
Although the benefits of tabata exercise are quite tempting, this sport is not suitable for everyone. Tabata sports involve a type of high-intensity physical activity. That is, you must exert all your abilities and strength as much as possible.
That's why Tabata tends to be aimed at people who already have good fitness because they are used to exercising. So, for those of you who are not or are not used to exercise, you are not recommended to do it.
On the other hand, there is always a risk of greater injury when you exercise high intensity exercise. So, make sure you have warmed up for about 10 minutes before exercise. To be safer, you should consult your doctor first. Especially if you have certain health conditions or are in your 50s.
For optimal results, don't forget to join the sport with a healthy balanced diet.
