Tabata exercise is effective even if it's only 4 minutes. here's how

Obesity cases in Indonesia have continued to increase, since 2013. A UK medical journal, The Lancet, even included Indonesia in the 10 countries with the highest obesity cases. Exercise is an alternative solution that can overcome this condition. One of the sports that is currently being discussed a lot and is believed to be able to handle this situation is tabata, where the training only needs to be done for 4 minutes in 4 days. However, how effective are the benefits of this tabata exercise? Check out the following reviews.

What is Tabata Sports?

The sport of tabata originated from a Japanese scientist from the National Institute of Fitness and Sports, Izumi Tabata, who was asked to find ways to improve the fitness of athletes. skating who will face a race. However, this search actually succeeded in revealing that exercise with a duration of 4 minutes for 4 days, within one week, with a high level of activity carried out with high intensity, was able to provide a more effective impact than exercise with a duration of one hour for 5 days in one week but with level of activity carried out with moderate intensity.

This research was conducted by dividing the athletes into two groups. As a result, the group who did high-intensity tabata exercise felt an increase in their muscular system and cardiovascular system - as much as 28 percent in their body, compared to the group who did moderate-intensity tabata exercise. The high calorie burned because of this intensity is then associated with the ability to exercise tabata to lose weight.

How to do tabata sports?

As mentioned above, this high-intensity tabata exercise has a duration of four minutes. During these four minutes, there are several steps and conditions that you must do, namely:

You will start the four minutes by doing a specific exercise movement, giving the maximum amount of your ability and strength (high intensity), for 20 seconds.
Every time you complete your 20-second workout, you are allowed to rest for 10 seconds. This stage with a total duration of 30 seconds is the first round or known as the tabata set.
You will then repeat the first tabata set eight times, with the same movements for each set.

For example, suppose you are planning to start your tabata workout by doing push-ups. Then, you will do the push-up with high intensity for 20 seconds. After 20 seconds have passed, you take a short break for 10 seconds.

After you finish resting for 10 seconds, you go back to doing the push-ups, still at high intensity for 20 seconds like you did in the first set, then you rest for 10 seconds. Keep going like that over and over until you are able to complete eight sets of similar stages.

Once you have successfully completed eight full sets of the same movement, you can replace it with another move, having previously rested for a minute. Some of the movements you can do, such as sit-ups, bodyweight squats, jumping rope, mountain climbers and other movements that can be used to train your muscles.

What you need to pay attention to before doing tabata sports

In connection with its high intensity, some literature then says that if this sport tends to be for those who are already used to doing sports,

Don't forget to start the tabata exercise by warming up for about 10 minutes first. We recommend that, to be safe, consult your doctor first, if you have certain health conditions or are in your 50s, before doing tabata.