• May 1, 2024

If one of your goals is lose weight , but you do not have time to do exercise , today you can end this obstacle and Burn calories in only four minutes a day.

The Tabata method It is a form of High Intensity Interval Training or High Intensity Interval Training (HIIT for its acronym in English) in which efforts are applied at the maximum possible pace.

The routine consists in alternating by four minutes short intervals of exercise intense with short breaks in eight series of 20 seconds with 10 seconds of rest for each series, for an efficient fat burning .

This training was created in 1996 by the doctor Izumi Tabata , of the Department of Physiology and Biomechanics of the National Institute of Fitness and Sports of the city of Kanoya in Japan , who shows that this type of training has multiple advantages .

Know your benefits!

1. Izumi Tabata observed that with this high intensity routine greater capacity was obtained aerobics Y anaerobic and a greater consumption of oxygen , which intensifies the resistance Y force .

2. The Tábata method is recommended to lose weight why accelerates the metabolism and helpuemar more calories during and after training .

3. With the routines improve your resistance cardiovascular more than with a session of cardio and increase the caloric expenditure .

4. Routines favor the Testosterone release , growth hormone Y decreases the generation of cortisol .

5. When performing several repetitions, the body increases strength and muscle tone when working aexercise basic in an intense way.

Burn calories

The personal trainer, Gerardo González Rocha , affirms that the advisable thing before practicing Tabata is to establish your objectives. For example, if you want to lose weight and mark yourself, then it is a favorable training.

Although, he warned that before practicing this method it is necessary to perform a revision of the heart and previous heating of five to seven minutes to raise the body temperature and prepare the muscles .

Routine to lose weight

1. Squat: 20 seconds and rest 10 seconds
2. Crossfit abs: 20 seconds and rest 10 seconds
3. Strides: 20 seconds and rest 10 seconds
4. Push-ups: 20 seconds and rest 10 seconds
5. Mountain climbers : 20 seconds and rest 10 seconds
    

Remember that you must be consistent and combine these disciplines with good eating habits, consume vegetables and fruits, as well as reduce excess salt, sugar and simple carbohydrates.