Tabata Training: short and intense training from the East

We all want to be toned and fit, but we don't always have time to train. Tabata Training is one of the fastest and most effective ways to lose weight and strengthen muscle mass at the same time.

This training protocol, also called Guerrilla Cardio, is a very intense form of anaerobic cardiovascular exercise, conceived in 1996 by the Japanese scientist Dr. Izumi Tabata and her team at the National Institute of Fitness and Sports in Tokyo. In his studies on top-level athletes, Dr. Tabata had them perform a protocol for several weeks that included 20 'of high-intensity aerobic work interspersed with 10' of recovery, all repeated for a total of 8 sessions.

Numerous researches on this type of training have found benefits on the improvement of cardiovascular performance, on weight loss, and on physiological adaptations, which have been judged comparable if not superior to traditional aerobic activity at moderate intensity and constant heart rate.

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Several other sports activities promise the same, but with distinct modules (one for weight loss and one for muscle development); on the contrary, Tabata Training has both objectives through a single program to be carried out in a short time and with perceptible progress already after 3 months of work compared to 15/20 minutes a day of training 2/3 times a week.

The 20-minute work intervals performed at maximum aerobic intensity act exclusively on the fast white fibers and the very short training duration does not interfere with muscle mass gains. In addition, the very strong oxygen debt generated increases the basal metabolism thanks to a high oxygen consumption in the 24 hours post workout. In practice this means a powerful fat burning effect, the so-called "Fat burning".

Tabata training is widely used in athletic and fitness preparations. For the latter, variations with respect to the original are often made and tools such as kettlebells or barbells are used to obtain a toning effect on the muscles.

It is the intensity of physical work that allows results to be achieved in such a short time and, precisely for this reason, Tabata Training is suitable for experienced athletes or in any case for people who are already trained. If you want to give it a try, but are a beginner, it would be best to start with light interval training and gradually increase the intensity level.

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