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Er du kostet meget tid på fitnesscentret, men ser ikke de resultater, du ønsker? Måske vil du komme i meget bedre form, men kan ikke opdage tid til at gå i gymnastiksalen? Hvad hvis du måske kommer i god form og træner kun 4 minutter hver dag, 4-5 dage uge? Hvad hvis du måske gør alle øvelser i huset uden at købe nogen form for udstyr? Du kan. Denne artikel vil lære dig hvordan.
Tabata -intervaltræning er en ekstremt effektiv træningsprotokol designet til at skabe bemærkelsesværdige resultater i en ekstremt kort periode. På 4 korte minutter får du en total træning, der forbedrer din fysiske fitness -ydeevne, udvikler muskler samt kaste fedt.
Tabata -intervaltræning er ekstremt enkel. Udfør 20 sekunder med maksimal intensitetsøvelse overholdt med 10 sekunders hvile. Gentag 8 gange uden pause i en samlet på 4 minutter. De 4 minutter er vanskelige såvel som ekstremt intense, men giver meget bedre resultater end 60 minutter af aerob træning.
Videnskaben
I sin banebrydende undersøgelse havde Dr. Tabata to forskellige grupper af atleter udført to forskellige træningsregimer, såvel som da sammenlignede han resultaterne. Den allerførste gruppe udøvede i 60 minutter, 5 dage/uge med en mellemintensitet. Den anden gruppe udøvede ved hjælp af korte dog ekstremt intense intervaller (20 sekunders arbejde overholdt med 10 sekunders hvile i 8 runder i en samlet på 4 minutter). Efter 6 uger fandt Dr. Tabata:
Gruppe 1 forbedrede deres aerobe kapacitet med 9,5%, men fik ingen forbedring i anaerob kapacitetsgruppe 2 (intervallet trænet gruppe) forbedrede deres aerobe kapacitet med 14% såvel som deres anaerobe kapacitet med 28%
Senere opdagede en forskningsundersøgelse i 2007 i Journal of Brugt fysiologi høj intensitetsintervaltræning (HIIT) øget fedtforbrændingsevne hos kvinder efter kun 7 sessioner over en periode på 2 uger.
I 2009 opdagede en forskningsundersøgelse, at fyr, der udførte HIIT, fordoblet deres metaboliske hastighed såvel som øget glukose såvel som fedtsyreoxidation (brændt fedt) i tre timer efter træning.
I 2013 opdagede Dr. Olson, at en 4-minutters Tabata-rutine med hoppekasser brændte 13,5 kalorier pr. Minut (5 gange de kalorier, sluttede.
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Hvilke øvelser kan udføres i Tabata -intervaltræning?
En række øvelser kan udføres, men de skal være sammensatte bevægelser, der aktiverer en hel del muskelmasse. Så tro på squats, ikke kalv hæver. Kropsvægtøvelser som squats, sit-ups samt push-ups kan udføres ud over fuld kropsbevægelser som burpees, sprints eller hoppestik. Du kan ligeledes bruge vægtede bevægelser som dødløfter eller strømrensning. Du kan blande såvel som matchøvelser afhængigt af dine fysiske fitness -mål.
Sådan udføres en Tabata -intervalltræning, trin for trin
Trin 1: Planlæg øvelserne
Determine the exercises you will perform. Ingen enheder eller medlemskab af fitnesscenter? Intet problem. Bodyweight exercises are perfect for Tabata interval training. go to http://strength.stack52.com/periodic-table-of-bodyweight-exercises/ for a periodic table of bodyweight exercises total with instructional videos on exactly how to properly perform each exercise. They are arranged by difficulty, so you can pick exercises that in shape your physical fitness level. Don’t have time to plan the exercises? You can utilize stamina stack 52 bodyweight exercise cards. just shuffle the deck as well as offer yourself 8 cards.
Step 2: warm up
Start with some dynamic stretching as well as then perform full body motions (jogging, rowing, etc.) that boost your body temperature up until you accomplish a light sweat.
As you warm up, get terminated up as well as psychologically prepare for an intense 4 minutes. Remember, a 4 minute workout is more fun than a 60 minute workout, as well as it’s more efficient too!
Step 3: get a Clock
Get a clock or stop watch handy. much better yet, if you have smartphone or computer go to http://www.tabatatimer.com/ for a Tabata timer with voice commands that tell you when to start, stop, as well as rest between intervals.
Step 4: Workout
Set the timer, get in setting for the very first exercise, as well as wait on the beginning bell to ring. Without sacrificing technique, get as many reps as possible for every exercise in 20 seconds. So if you’re doing squats, try to get as many squats as possible utilizing great method before the 20 second timer is up.
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When the timer rings, stop the exercise, breathe deeply, as well as get in setting for the next exercise. Repeat this for all 8 intervals at the greatest intensity you can manage.
Step 5: awesome down
Yes, you just completed an incredible workout, as well as it only took 4 minutes! You will be thoroughly exhausted. breathe deeply as well as walk briskly up until your heart rate as well as breathing returns to normal. surface by lightly stretching your muscles.
The stack 52 4-Minute Workout
Want to get started right away? try the stack 52 4-Minute Tabata Workout. very first watch the video of each exercise as well as method a few reps to make sure you understand exactly how to perform the exercise. This will assist you warm as much as a light sweat. then get your Tabata timer prepared as well as go for it!
Round 1: 20 seconds of bodyweight Squats
10 seconds of Rest
Round 2: 20 seconds of Push-Ups
[youtube http://www.youtube.com/watch?v=8_2TVhsCD-U]
10 seconds of Rest
Round 3: 20 seconds of Mason Twists
[youtube http://www.youtube.com/watch?v=Agf2PARTGYs]
10 seconds of Rest
Round 4: 20 seconds of Burpees
[youtube http://www.youtube.com/watch?v=4jl3ItNozgs]
10 seconds of Rest
Round 5: 20 seconds of diamond Push-Ups
10 seconds of Rest
Round 6: 20 seconds vertical Crunches
[youtube http://www.youtube.com/watch?v=hEGKVrRqfIA]
10 seconds of Rest
Round 7: 20 seconds of Clock Lunges
[youtube http://www.youtube.com/watch?v=qCCLf04udA8]
10 seconds of Rest
Round 8: 20 seconds of mountain Climbers
10 seconds of Rest
Conclusion
Not only can you get a fantastic workout in only 4 minutes, you will get results quicker than anyone doing 60 minutes of cardio at the gym. Tabata interval training is incredibly difficult as well as extremely effective. After a few weeks, you will notice your general physical fitness has significantly increased, as well as you have burned a great deal of fat. I worked out for 10 years at gyms, as well as I never had 6-pack abs up until I started doing Tabata interval training. If you play sports, you will notice that you can play with much more intensity for longer periods without getting winded. You will run circles around your buddies who will believe you’re some type of freak who doesn’t get tired.
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You can ended up being extremely in shape as well as like the method you look working out for just 4 minutes a day, 5 days a week. That’s only 20 minutes a week! You can do this, as well as if you utilize bodyweight exercises, you can do it anywhere without equipment!
If you have preexisting health and wellness issues or are not utilized to performing exercise at a high intensity, be sure to inspect with your physician before attempting Tabata interval training. keep in mind to begin at your own speed as well as boost the intensity as you are able.
This article was written by Kurt Boyd, physical fitness fanatic, as well as director of stamina stack 52, a unique method to transform bodyweight exercises into fun, competitive workouts that can be performed anywhere. go to strength.stack52.com for more information.
ReferencesTabata I. et. al. impacts of moderate-intensity endurance as well as high-intensity intermittent training on anaerobic capability as well as VO2max. Med Sci sports Exerc. (1996) 28(10):1327-30.Talanian J. et. al. two weeks of high-intensity aerobic interval training boosts the capability for fat oxidation during exercise in women. Journal of used Physiology Apr 2007, 102 (4) 1439-1447Gibala M. et. al. short intense interval exercise activates AMPK as well as p38 MAPK signaling as well as boosts the expression of PGC-1α in human skeletal muscle. Journal of used Physiology Mar 2009, 106 (3) 929-934Olsen, M. O. Tabata Interval Exercise: energy Expenditure as well as Post-Exercise responses Scharff-Olson Kinesiology Lab, Auburn university Montgomery, Montgomery, AL
Link to this post:Get in great shape with this 4 minute Workout
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