2023-10-13 15:00:00
Tabata is a training program straight from Japan that can be considered as a variation of HIIT.
Its principle is very simple: you train for 20 seconds at maximum intensity, reaching a average heart rate of 90%then we recover for 10 seconds, and we repeat this sequence 8 times, which makes a total of 4 minutes.
The Tabata approach is applicable to all sporting activities for which the rhythms can be varied. Here’s how to do it.
1/ Tabata Sprint: for runners
The very concept of the Tabata technique being to provide maximum intensity efforts, you must therefore literally achieve a sprint during your intensive running phase.
Yes, it feels like physical torture, your muscles and lungs burn, but that’s how it works. For the recovery phase, proceed according to your preferences and abilities.
So you can either just walk or trot quietly, the important thing is above all to reduce the intensity considerably and also to give yourself the opportunity to recover your strength before setting off again.
2/ Tabata and cycling
The Tabata training program can be applied to cycling, and more generally to all types of bikes, Road mountain biking, stationary bike, elliptical bike…
During the high intensity phase, you will have to pedal hard.
If you cycle outdoors, make sure you are not startled by the speed and that you are in an area with little traffic so you don’t have to avoid cars and pedestrians.
It may therefore be preferable to opt for indoor bikes.
Your recovery sessions are therefore, overall, 8 times 10 seconds.
At the end of 4 minutes, continue pedaling for around ten minutes at a slow pace, then very slow, the objective being to gradually bring your heart rate down.
3/ Tabata and swimming
The Tabata protocol can absolutely be practiced in a swimming pool.
You can alternate different types of swimming, crawl, breaststroke, backstroke, butterfly, at more or less intense cardiac intensities.
That being said, it is not necessarily easy to achieve the required 90% intensity.
If your name is not Alain Bernard, but you want to practice Tabata in the water, we recommend the magic combo: swimming and aquagym.
In this case, use aquagym exercises to work intensively.
You then have to give it your all with leg kicks, side kicks and jumps of all kinds. Then, use swimming as an active recovery phase at a leisurely pace.
4/ Tabata Fitness
Fitness, one of the best activities for practicing HIIT since it is a mixture of rhythmic gymnastics, combining muscle strengthening and cardio.
You can absolutely, at home, create your tailor-made fitness session by adapting it to the Tabata principle.
The advantage is that you will do a series of varied exercises that allow you to work all of your muscles and prevent you from getting bored!
Here is an example of programme Tabata fitness which you can adapt with your favorite exercises:
Series 1: 20 seconds of burpees (jumps and push-ups) + 10 seconds plank; Series 2: 20 seconds of squats (going as low as possible) + 10 seconds of walking; Series 3: 20 seconds of alternating lunges + 10 seconds of abs; Series 4: 20 seconds of jumping rope + 10 seconds of walking; Series 5: 20 seconds of boxing + 10 seconds of abdominal crunches; Series 6: 20 seconds of burpees + 10 seconds of walking; Series 7: 20 seconds of high knee jumps + 10 seconds plank; Series 8: 20 seconds of push-ups + 10 seconds of scissors.
>> Read also: An incredible TABATA that anyone can set up in their living room for a complete session in 16 minutes
5/ Exercise and bodybuilding
To apply the Tabata method to your bodybuilding workouts, nothing could be simpler!
Here again, you have the possibility of varying the exercises, which has the advantage of relieving stressed muscles.
During the intensive phases, you will try to lift maximum weight in order to push your bodily limits.
However, stay reasonable on the loads so as not to hurt yourself. You can, for example, practice the following exercises:
Squat with weight; Traction; Deadlift; Bench ; Curl.
The advantage of gyms is that you can find a circuit training. So all you have to do is do the machines one after the other, inserting 10 seconds of rest between each.
Our tips to put you on the path to success
#1: increase the duration gradually
You must repeat the intensive phase/rest phase sequence a minimum of 8 times, however, there is no maximum limit.
We recommend, regardless of your discipline, to initially include 4 minutes of Tabata protocol in your usual session, then gradually increase the number of series, each week or at each session.
Understand that a perfectly applied Tabata technique exhausts you and drains you of your strength, so it is important to allow your body to acclimatize to such efforts. This limits the risk of injury.
#2: Invest in a watch or timer
It is not possible to carry out the Tabata method if you do not have a watch or a stopwatch allowing you to manage your time.
Indeed, the success of this technique relies on the strict compliance with alternating durations.
Know that there is an application called “Tabata Timer” which consists of a preconfigured stopwatch taking into account the 8 cycles.
#3: program a motivating playlist
Rhythmic music has been shown to be very motivating for sports practice and can helping athletes to surpass themselves, by increasing their speed and energy.
By downloading a playlist in advance that will get you going, it will be easier for you to reach the extreme intensity required by the Tabata method.
#4: warm-ups and stretches
It is absolutely imperative to warm up for 5 to 10 minutes before embarking on the Tabata protocol.
Indeed, by working at high intensity (burpees, sprinting, etc.) you push your muscles to their limits, it is therefore essential to prepare them, in which case you risk injury.
Stretching at the end of the session is also of capital importance, because it limits aches or other sports pain and accelerate muscle recovery.
You will therefore be better prepared to start again the next day or the day after that.
Finally, know that this method has definitely proven itself in terms of muscle strengthening, increasing cardiovascular capacity and speed, or even for weight loss.
The frequency of your Tabata training therefore depends on your personal goals.
With this protocol, the biggest risk you take is feel in better shape in just 4 minutes, so don’t hesitate to get started!
Updated by Emma on: 10/13/2023
Nos articles fitness
1697264874
#ways