The Tabataba Protocol: Exercises for Beginners

At the heart of the workouts on the Tabata protocol is an intensive workload for 4 minutes involving all muscle groups. This method of efficiency is not inferior to strength training in the gym and helps to quickly lose excess kilograms at home.

Strictly respecting the given intervals (20 seconds for exercises and 10 seconds for later rest), even a beginner will learn the Tabata protocol . Testimonials of experts indicate high efficiency, training is shown to both professional athletes and beginners in the field of fitness.

Japanese doctor Izumi Tabata, who developed the protocol, as a result of clinical trials, proved that a 4-minute interval training brings a tangible result after the second or third session.

Advantages of the Tabata Protocol

• Efficiency: the extra pounds go away after 2-3 classes.
• Availability: no special simulators are required for training.
• Saving time: training lasts only 4 minutes, 3 times a week.
• Anti-cellulite action: during training, the body becomes tightened, the tone of the skin rises.
• Improved metabolism.

Contra-indications for occupations

Training sessions on the Tabata protocol are simple, but there are also limitations. Since the load is intense, and the effect is achieved due to the acceleration of all metabolic processes, including blood circulation, there are contraindications for training. The following diseases or conditions of training are not recommended:

1. Heart failure.
2. Atherosclerosis.
3. Violation of the vestibular apparatus.
4. High blood pressure.
5. Diseases of the spine.
6. Pregnancy.

None of the contraindications is final, after consultation and permission of the doctor, you can begin to follow the protocol of Tabata. Feedback from experts in the field of physical education and fitness suggests that Tabata is intended only for professional athletes who are physically well-trained. However, beginners can also engage in this protocol, regulating the load of well-being.

The Tabataba Protocol: exercises for beginners and their principles

Being an interval training in essence, the Tabata protocol consists of 8 approaches, each of which lasts 30 seconds. 20 seconds - sprint (doing the exercise), 10 seconds - rest.

Despite the fact that the essence of training is extremely simple, there are unspoken principles, without observance of which efficiency can critically decrease. Principles of Tabata:

• Do not eat for 1.5 hours before training.
• Before the session, conduct a warm-up, consisting of their simple exercises.
• All exercises should be extremely simple, so that they can be performed quickly and several times within the allotted 20 seconds.
• Classes should be conducted 3 times a week, but not more often.
• Breathe in with your nose, exhale with your mouth.
• Properly implement the protocol of Tabata. The timer will help to correctly calculate the time.
• For rapid weight loss, consider the calories consumed. The daily norm at growing thin does not exceed 2 000 kcal.

Tabata Protocol: warm-up

Exercises for warm-up allow you to prepare the body for the load and minimize the undesirable consequences for a beginner athlete. The duration of the warm-up is at least 5 minutes. The list of exercises is wide enough, it is important to make a choice in accordance with physical fitness and well-being. Basic exercises for warm-up:

• The falls. We put one leg forward, lean against it, spring several times, then change the leg.
• Squats. The heels do not come off the floor, the knees look forward, while pulling the arm forward, when raising to the starting position, we lift the hands upwards.
• Tilts to the sides, forward, backward. Perform at least 20 times.

Choose exercises for the basic workout according to the tabata protocol

Hard restrictions on the choice of exercises during training on the protocol of Tabat, no, all individually. To understand that the choice is made correctly, the following principle will help: if you managed to do the exercise 8 times in the allotted 20 seconds, then the complex is correctly chosen. At a more advanced level of training, you can increase the pace of exercise or increase the number of approaches. Exercises complex can be changed, grouped, replaced by more complex.

The main indicator of the effectiveness of the training - at the end you should feel tired. However, at the initial stage, one should not be zealous. If during the training you feel unwell, you should stop and rest, otherwise there is a risk to overload the body and earn health problems.

Exercises for Beginners

The training procedure for Tabata (Tabata protocol) exercises for beginners offers the following:

1. Push ups. At the initial stage, it is permissible to perform on the knees, later to be performed on straight legs.
2. Squats. To have time to make a few repetitions, squats should be performed quickly. For this leg at the level of the pelvis, the knees with squats form a right angle, the arms stretch forward.
3. Press. When performing from the floor, tear off only the shoulder blades, while the legs are bent at the knees and raised.
4. The falls. The angle in the knees is 90 degrees, alternately we focus on one of the legs.
5. The triceps. In addition, you need to take a chair and, standing with your back to it, lean your hands. Bend the elbows, while they must bend parallel to each other.
6. Buttocks. The body is pressed to the floor, hands along the trunk. The legs are bent at the knees and form an angle of 90 degrees. Buttocks lift up and lower to the floor.
7. Back. In the supine position, tear off the arms and legs from the floor so that only the abdomen remains pressed to the floor.

After training, be sure to hold a hitch, you can not abruptly stop the occupation. Within two minutes you need to walk fast, reducing the tempo. Thus, you restore the heart rate, the pulse drops to the normal level.

Time control

Since the workouts are interval and require strict adherence to the time frame, a timer will be necessary to conduct classes (Tabata protocol). It can be bought as a separate device in a sports shop or ordered online in an online store.

You can also download the online timer and install it on your computer or laptop. For mobile devices, the timer is available in Google Play and the Apple Store.

The Tabata for Beginners protocol consists of 8 sets of 20 seconds of sprint and 10 seconds of rest. As a rule, in all the timers it is enough to adjust the time of two intervals (sprint and rest) and the number of approaches (rounds). Now just click on the "Start" and start the training.

To maintain a positive mood during training and create additional motivation, many timers are equipped with a built-in audio player with a saved playlist.