Contents:
- Medical Video: 4-Minute Fat Burning Workout | Tabata for Beginners
- What is Tabata Sports?
- How do you do tabata sports?
- What you need to pay attention before doing tabata sports
Medical Video: 4-Minute Fat Burning Workout | Tabata for Beginners
The case of obesity in Indonesia has continued to increase, since 2013. A UK medical journal, The Lancet, even included Indonesia in 10 countries with the highest cases of obesity. Sports is one alternative solution that can overcome this condition. One of the sports that has recently been discussed and believed to be able to handle this situation is Tabata, where the exercises only need to be carried out for 4 minutes in 4 days. However, how effective are the benefits of this Tabata sport? Consider the following review.
What is Tabata Sports?
Tabata's sport started with a Japanese scientist from the National Institute of Fitness and Sports, Izumi Tabata, who was asked to find ways to improve athletes' fitness. skating who will face a race. But this search actually succeeded in revealing that sports with a duration of 4 minutes for 4 days, within one week, with a level of activity carried out high intensity, able to give a more effective impact than sports with a duration of one hour for 5 days in one week but with the level of activity carried out is of medium intensity.
This research was conducted by dividing the athletes into two groups. As a result, groups that did high intensity tabata exercise felt an increase in their muscular system and their cardiovascular system - as much as 28 percent in their bodies, compared to groups that did moderate intensity tabata exercise. The high calories burned because of their intensity is what is then associated with Tabata's sports ability to lose weight.
How do you do tabata sports?
As mentioned above, this high intensity tabata sport has a duration of four minutes. During these four minutes, there are several stages and conditions that you must do, namely:
- You will start those four minutes by doing certain sports movements, by removing your abilities and strength as much as possible (high intensity), for 20 seconds.
- Every time you complete your 20-second exercise movement, you are allowed to rest for 10 seconds. This stage with a total duration of 30 seconds is the first round or known as tabata set.
- You will then repeat the first set of tabata eight times, with the same movements on each set.
For example, you plan to start your Tabata exercise by doing push-up movements. Then, you will do a push-up movement with high intensity for 20 seconds. After 20 seconds have passed, you rest for 10 seconds.
After you have finished resting for 10 seconds, you are doing a push-up again, still with high intensity for 20 seconds as you did in the first set, then you rest for 10 seconds. As it continues over and over until you are able to complete eight sets with similar stages.
After you have successfully completed eight full sets by doing the same movement, you can replace it with another movement, after previously resting for one minute. Some movements that you can do, such as sit-ups, bodyweight squat, jump rope, mountain climbers and other movements that can be used to train your muscles.
What you need to pay attention before doing tabata sports
Due to its high intensity, some literature then says that this sport tends to be for those who are used to doing sports,
Don't forget to start the Tabata exercise by first warming up for about 10 minutes. Preferably, to be safe, consult your doctor first, if you have a certain health condition or are in your 50s, before doing Tabata.
