Tobacco training
Tabata is a HIIT variant in sports. The Tabata alternates 20 seconds of high stress (approx. 170% VO 2 max ), followed by a 10-second break in eight rounds. One unit therefore lasts four minutes.
It is based on a study from 1996 by Professor Izumi Tabata (田 畑 泉) with Olympic speed skaters, who were able to increase their performance enormously with Tabata (+ 14% maximum oxygen uptake, + 28% anaerobic performance).
The short, intensive units train the entire cardiovascular system . They improve the aerobic and anaerobic performance in endurance sports. Beginners should carefully enter this training course, which is designed for professional athletes. Prior medical performance diagnostics are beneficial.
literature
- Metabolic profile of high intensity intermittent exercises. Tabata I, Irisawa K, Kouzaki M, Nishimura K, Ogita F, Miyachi M. Med Sci Sports Exerc. 1997 Mar; 29 (3): 390-5.
- Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Med Sci Sports Exerc. 1996 Oct; 28 (10): 1327-30. PMID 8897392 .
- "Tabata" Training - A Method That Starts the Fire? / Nüssgens, Ina; Hülsmann, Ricarda; Lobinger, Babett. in: Strength Training - Powerful Through Life: Abstract Volume. 2015. p. 17.