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Tabata practical tips
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1. Tabata, what is this?
Tabata is a 20-second exercise repeated eight times, with a 10-second break between repetitions. To figure out the proposed exercise formula, we need to dig deeper into it.2. The effort interval
Another repetition of the exercise interval accumulates the fatigue of the previous period. Like any type of exercise, it has a part of very intense exercise and insufficient rest time. Tabata is a 20-second exercise interval followed by a 10-second recovery interval.3. What's the smoking range? What does it look like?
The goal is maximum effort, maximum intensity. The number of repetitions, depending on the exercise, can be up to 15 or more in 20 seconds. If it's simple exercises, such as routines, you shouldn't have any problems with maintaining the correct technique of performance. You should start with the weight that's important to the load, so at least 20% CM (maximum weight, we can do it, for example). You can find different ways to do the intense exercise. You can trigger it with a skillfully selected exercise with your own body weight.4. The goal of the effort interval of the tobacco
Exercise below the intensities mentioned above is a waste of time. "moderate" exercises will not sufficiently involve oxygen-free transformations. The goal of the exercise interval is maximum or sub-maximum effort. Why? By involving only oxygen metabolism, they will be too short to produce a significant training effect in this sphere. Tabata is a very intense and very short workout.5. A selection of exercises
From the first repetition, you have to create the conditions to intensify the processes that are going on in the body. You get the intensity you want. So bending the elbow joints in a standing or sitting position that only activates the biceps won't be a good exercise for the tobacco. The jump can be combined with the pump. The intensity that can be achieved will largely depend on the choice of exercise. It's best if it's global.6. The number of exercises
When choosing more, such as four exercises done twice, you can take into account the proportionality of the impact on all the major muscle groups. When deciding on one exercise, you have to remember to choose one that meets the requirement of a global impact.7. Selection of additional load
Introducing an extra weight limits the number of repetitions of exercise. The same 10 kg plate will lift more times for the person with the highest strength. For the person who has the lowest strength, the 10 kg weight may be a large load that, as a result of fatigue accumulation, is able to overcome in tobacco 2-3 times. Therefore, it is good to estimate the weight percentage in relation to the maximum strength. Those weighing below this limit will not make a difference between those who are stronger and weaker.8. Selection of exercise with extra load
This is why they are important, especially in extra-load exercises, the way you approach, start the exercise and finish it. It takes a few seconds before you do it. The effort will then be reduced to a few metabolically ineffective repetitions. Set on the floor, at an appropriate distance from the legs, the load will cause that once you catch it, you can immediately pull back and do the exercise. Tabata is done according to a short exercise and short rest scenario.9. Tabata and safe exercise
Similarly, the positioning of the exercise area. The exercises performed in tobacco should be simple, and those that are more complex should be well controlled. Both taking the starting position for the exercise with the extra load and putting the weight off after the exercise should take about a second and be safe. When the positions are close together, we eliminate the element of haste, which, especially in conditions of increasing fatigue, can lead to carelessness and accidental injury. When exercise is technically difficult, it's easy to make a mistake, which can cause injury, especially when an extra load is used.10. Comparison with HIT and HIIT
In tobacco, attention is focused more on the context of high-intensity interval training (HIIT). One of its characteristics is the achievement of maximum or near-maximum (90-100%) levels of oxygen intake during exercise. Tobacco exercises should be chosen in a way that ensures both safety and an appropriate level of exercise.11. A way of controlling the intensity of the effort
This means that it should be an effort above the O2 threshold. To get close to the HIIT performance parameters, the best endurance athletes should be able to consume up to 95% of their breaths on this thresehold. To finish tobacco with a deep and strong breath while being able to speak relatively freely, they are most likely to be working as much as possible on the O3threshold of an average intensity. To approach the performance parameter of HIIT, they should have a breath at which they cannot talk. In tobacco, the effort should be aimed at the maximum intensity of the tobacco intake.12. The impact on energy systems
Then there's the increased oxygen metabolism and the use of fat as a source of energy. Tabata training affects both the body's oxygen and oxygen-free energy systems, so Tabata is good at burning fat tissue. It leads to a large debt of oxygen that has to be paid off after training.13. It's the first exercise
During the first exercise, tobacco is dominated by the process of oxygen-free energy production associated with the breakdown of the phosphorus in the cells. Can it be rebuilt, even during tobacco? 10 second breaks in tobacco do not provide this. First of all, it should be noted that the human body always uses all energy systems, but to varying degrees. This energy is enough for up to ten seconds of effort.14. The following is a list of characters that first appeared in the soap opera Neighbours
The ventilation of the lungs increases. If the exercises are well selected and the intensity is maintained, the last minute of tobacco is close to the maximum oxygen intake. The significant increase in oxygen metabolism in three to four minutes of exercise is related to oxygen glycolysis. By the middle of the tobacco cycle, the oxygen processes have little to do with energy production. The breathing becomes deeper and deeper until it finally reaches the back, which is a sign that the oxygen transition threshold has been exceeded. However, if the exercise is too easy, the body achieves the maximum amount of oxygen conversion, with increased oxygen, but not the maximum or sub-maximum, the process of the body's metabolism.15. Is that when energy comes from fat?
Lipolysis, the production of energy (ATP) from fat with oxygen, is initiated significantly after about 15 to 20 minutes of such exercise. The main source of energy is muscle glycogen. If carried out at a high intensity, the oxygen-free processes that were dominant in such an effort resulted in the formation of an oxygen debt. This process is already carried out with oxygen at rest, in conditions after exercise. Thanks to this energy, the body's oxygen free conversion of matter is brought to a state of systemic equilibrium. Body mass products are used to produce energy only by the body fat, not at the usual intensity and intensity of tobacco extraction, which is more than one hour after exercise, and energy from fat extraction and metabolism is required.16. Tabata, another series
If you've had enough of it, with proper training and nutrition, you can also do another high-intensity tobacco. Repeated tobacco is struggling with increasing fatigue. There's a burning sensation and a feeling of weakness. Another cigarette is most often done after 30 seconds or 1 minute of rest. The condition of energy resynthesis is the level of glycogen in the muscles.17. When to use tobacco?
Tabata will be included in the calendar of the training plan developed after the period of work on improving the efficiency of oxygen metabolism and continuous work. This will ensure that the training performed will have the required intensity and effect. The body should be gradually prepared to work at the highest intensities. Gradually incorporated training measures in the form of intervals and increased intensity of effort above the threshold of oxygen transitions will safely prepare the body for tobacco. An adequate level of body recovery after exercise will also be achieved. An appropriate training program is needed, which in turn will prepare the energy systems, organs and systems for intensive work.
