Tabata & Glute Workout

Tabata is a training technique created by Izumi Tabata, a Japanese instructor. This protocol is the most famous form of HIIT (Hight Intensity Interval Training) and consists of repeating 1 or more exercises 8 times for 20 seconds at maximum intensity followed by 10 seconds of recovery.

The repetition of high intensity effort promotes the increase in muscle mass and VO2 max but also optimizes energy expenditure at rest (afterburn effect) thus accelerating metabolism.

Izumi Tabata proved that the method of him is very effective and improves cardiovascular capacity.

The main feature of the Tabata protocol is to increase heart rate to the highest sustainable levels, making full use of both aerobic and anaerobic metabolism.

Through short breaks, which allow you to recover incomplete and only partially dispose of the lactic acid produced and accumulated, the Tabata protocol allows you to remain at the highest levels of intensity - or almost - for a long period of time, until you get to perform the hard eight reps.

In a short time, the Tabata protocol induces a high oxygen debt that lasts until the end of the workout.

These are the mechanisms that support the beneficial effects of the Tabata protocol on athlete conditioning.

Studies on the Tabata protocol have shown that the method can confer significant benefits on the body's physical abilities in just 6 weeks. The improvements in question affect both aerobic capacities, increasing the maximum oxygen consumption, and anaerobic ones, increasing the ability to tolerate oxygen debt.

These studies show that activity at maximal or submaximal intensity is able to improve some components of aerobic capacity to a greater extent than the same aerobic activity of low and medium intensity at high volume - High Volume Training (HVT) - although some believe the opposite is still valid.

Training with this method:

• improves resistance
• maximizes force
• gains muscle mass
• speeds up the methabolism
• increases cardiovascular capacity