IThe Tabata method is an ad training high intensity which has literally changed, if not life for sure waistline of many people. Celebrities included. Like the Italian singer Noemi, which is back in shape during this period, ready to take the stage of theAriston. But what does this training consist of, is it suitable for everyone or are there contraindications?
A high intensity workout
«It is a method devised in the 1990s by the Japanese scientist of the same name. It is part of high-intensity interval training, better known as HIIT, High Intensity Interval Training. It consists of performing an exercise at maximum intensity for 20 seconds, interspersed with 10 seconds of passive recovery, all for 8 round. One Tabata lasts approx 4 minutes The circuit therefore provides 20 seconds on and 10 seconds off. Its goal is to speed up metabolismHe explains Paola Miretta, Fitness & Personal Trainer of Fitness Boutique.
Tabata method: pros and cons
«Although tiring, it has the advantage of being very short, but the disadvantage of not being suitable for newbies. Usually involves the use of overloads and global exercises. For this reason, anyone who approaches this method must already have a level of fitness medium high. Tabata has no full recoveries: i 10 seconds expected they are not enough for an untrained body. It also makes use of exercises ad high muscle involvement, usually total body, which require a great deal coordination. Despite the fatigue, people are motivated and encouraged byhigh intensity which produces a rush of endorphins, known as happiness hormones», Continues the expert.
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Complementare all’outdoor
«The Tabata method can be complementary to a allenamento outdoor. If the weather does not allow you to go out, you can train at home with the advantage of a workout short but intense. However, we must pay close attention to extreme training: the risk is that it becomes counterproductive. We are exposed to risk of injury, not to mention that going too far favors it oxidative stress, increases the aging process and compromises joints. It is therefore necessary to avoid arriving “crawling” at the end of training », continues the trainer.
Who can do it
“It’s perfect for the sportsmen, for those who want to increase the resistance and for those who want increase lean mass. By training with the Tabata method 2 times a week, no more, already in just over a month you can see the results. All, of course, combined with a correct one supply. In any case, before embarking on high intensity workouts it is good to do a check up medico. I also recommend it to those who do not have obvious problems ”, explains Paola Miretta.
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