10 Reasons for Tabata | training whose efficiency is scientifically demonstrated

The tabata protocol, as created by Dr. Izumi Tabata, is a type of training on 8 intervals that last 4 minutes, characterized by a high intensity work time, followed by 10 seconds of active return.

In recent years, Tabata has become a training in the fitness sector. Whether you are passionate about crossfit, indoor cycling, running, cycling, home training or other fitness disciplines, you have probably heard of training at high intensity intervals (HIIT).

Certainly the most famous hiit protocol is nothing more than taboo training.

Here are ten reasons why it is worth practicing:

1. It is a training whose efficiency is scientifically demonstrated

In 1996, Dr. Izumi Tabata organized an experiment to test the aerobic and anaerobic benefits of a protocol on specific intervals: 20 seconds of high intensity followed by 10 seconds of rest, repeated for 8 intervals. He compared a group of athletes who performed this method for 6 weeks with another group that performed a workout consisting of 60 minutes of exercises performed slowly, with medium intensity, for 6 weeks.

In short, Dr. Tabata discovered that the protocol on intervals It significantly improves both the aerobic and anaerobic system at the same time. Previously, this had never been tested. Traditionally, it was believed that the two systems should be formed separately. The tabata protocol has therefore produced a great change in the world of fitness, starting training, with high intensity.

By practicing, therefore, you have a scientifically shown guarantee that this type of training helps you improve your fitness level!

2. It improves metabolism (the effect of afterburn on fats)

By performing a «true» taboo (100% for all 8 intervals), your body creates what is called oxygen deficiency. In essence, your energy system uses oxygen reserves that are stored inside the muscles, borrowing that oxygen for a final energy impulse. On its own, «empty the tank». After training, as your body recovers, this oxygen taken on loan must return to the muscles. This puts the body in an intensified metabolic state for hours, because it works hard to recover.

It is useful to understand how your body’s energy systems work. When you train with medium intensity (walking, running, cycling at a constantly slow / moderate rhythm), the lungs collect a constant amount of oxygen, which is used to constantly feed the muscles. This is the aerobic system (training in the presence of oxygen).

When speed or intensity increase significantly, you reach a point where the lungs are no longer able to process oxygen at a sufficiently rapid speed. This is the moment when the anaerobic system is activated (lack of sufficient oxygen). The anaerobic system «borrows» the energy stored by the muscles, remaining «due» to those muscles with the oxygen necessary to recover. This «debt» is also called oxygen deficiency. The more energy takes on loan, the greater the lack of oxygen and the recovery time (respectively the benefit given by the Afterburn effect).

How does this affect this metabolism and loss of fat?

Think about it: when you spend 30 minutes on a cardio device in a constant rhythm of 65-75% HRR (from the reserve of impulses, which is the difference between the maximum impulse and the value of the rest), burn the fat for 30 minutes, while it trains at a level of intensity that creates oxygen deficiency, for the rest of the day. More than 30 minutes of training.