{"id":1452,"date":"2021-04-06T07:56:33","date_gmt":"2021-04-06T07:56:33","guid":{"rendered":"https:\/\/codetofreedom.com\/?p=1452"},"modified":"2021-04-06T07:56:37","modified_gmt":"2021-04-06T07:56:37","slug":"hiit-tabata-interval-trainingen-paar-minuten-fit","status":"publish","type":"post","link":"https:\/\/codetofreedom.com\/en\/hiit-tabata-interval-workouts-few-minutes-fit\/","title":{"rendered":"Get fit in a few minutes a day? Check out these 10 benefits of the Tabata 8x interval training!"},"content":{"rendered":"

You may have heard the word Tabata in or outside the gym. Tabata has definitely become a household name in the fitness industry in recent years. Whether you like CrossFit, Spinning, running, cycling, home workouts, or other different fitness boot camps, you've probably heard of High Intensity Interval Training (HIIT). Tabata is one of the best known HIIT protocols to go with sports<\/a>. Here are ten reasons why ...<\/p>\n\n\n\n

Scientifically proven<\/h2>\n\n\n\n

In 1996 Dr. Izumi Tabata<\/a> an experiment to test the aerobic and anaerobic benefits of a specific interval protocol: 20 seconds of high-intensity output followed by 10 seconds of rest, repeated for 8 intervals. He compared a group of athletes who performed this method for 6 weeks with another group who did 60 minutes of slow steady-state training for 6 weeks.<\/p>\n\n\n\n

Long story short, Dr. Tabata found that the interval protocol significantly improves both the aerobic and anaerobic systems. This had never been tested before. Traditionally, it was thought that the two had to be trained separately. Dr. Tabata, now known as the Tabata Protocol, dramatically changed the fitness world, kickstarting the start of High Intensity Interval Training (HIIT).<\/p>\n\n\n\n

When doing Tabatas, rest (ten seconds at a time) in the knowledge that it has been scientifically proven that you are improving your fitness!<\/p>\n\n\n\n

Increases your metabolism (the Tabata Afterburn effect on fat)<\/h2>\n\n\n\n

Wanneer je een “echte” tabata uitvoert (100% inspanning voor alle 8 intervallen), cre\u00ebert je lichaam een \u200b\u200bzogenaamde zuurstofschuld. In wezen maakt jouw energiesysteem gebruik van zuurstofreserves die in je zijn opgeslagen en die zuurstof lenen voor een laatste energiestoot. Je bent letterlijk “de tank aan het legen”. Als jouw lichaam zich herstelt, moet het deze geleende zuurstof aan je spieren terugbetalen. Dit brengt het lichaam urenlang in een verhoogde metabolische toestand, omdat het hard werkt om te herstellen.<\/p>\n\n\n\n

Understanding how your body's energy systems work is helpful. When you exercise in a steady state (walking, running, cycling at a constant slow \/ moderate pace), your lungs collect a constant supply of oxygen, which is used to constantly fuel your body. muscles. This is your aerobic (with air) system.<\/p>\n\n\n\n

Als je jouw snelheid of intensiteit voldoende verhoogt, bereik je een punt waarop jouw longen niet langer in staat zijn om zuurstof snel genoeg te verwerken. Dit is wanneer je ana\u00ebroob systeem (zonder lucht) in werking treedt. Het ana\u00ebrobe systeem ‘leent’ opgeslagen energie van je spieren \u2026 door zuurstof terug te sturen naar die spieren zodat ze kunnen herstellen. Deze “geleende schuld” van zuurstof wordt zuurstofschuld genoemd. Hoe meer energie er wordt geleend, hoe meer zuurstofschuld er is.<\/p>\n\n\n\n

Hoe be\u00efnvloedt dit de stofwisseling en het vetverlies? Om het als volgt te stellen\u2026 Als je 30 minuten aan een cardio-apparaat besteedt in een traditioneel “vetverbrandingstempo” (120-135 spm, afhankelijk van de leeftijd), verbrand je wat vet gedurende, nou ja, 30 minuten. Als je echter traint op een intensiteitsniveau dat dus een zuurstofschuld veroorzaakt, verhoog je jouw metabolisme voor de rest van de dag, aangezien jouw lichaam zich in de herstelmodus bevindt en veel meer dan 30 minuten vet verbrandt.<\/p>\n\n\n\n

You can adjust Tabata to your liking<\/h2>\n\n\n\n

Regardless of your physical ability, you can adjust movements to your own ability. Whether you're doing sprints, push-ups, planks, or just sitting and standing for 20 seconds straight, there is always some type of movement for you to perform.<\/p>\n\n\n\n

You can do a Tabata anytime, anywhere!<\/h2>\n\n\n\n

Whether you're using Tabata as a wrap-up after a grueling workout, performing a quick set of Tabata push-ups before lunch, or stringing together a few floor exercises in your hotel room while traveling, this method will definitely boost your fitness!<\/p>\n\n\n\n

\"You
You can do a Tabata interval training anytime, anywhere, without equipment! (fig<\/a>.)<\/figcaption><\/figure><\/div>\n\n\n\n

No equipment needed<\/h2>\n\n\n\n

What do you need to get started? Do you have a body? Yes. Are you surrounded by some gravity? Always present. Well, then you are ready to go!<\/p>\n\n\n\n

Although you can certainly use everything from barbells to kettlebells, barbells to chin-up bars, treadmills to elliptical trainers, skipping ropes to\u2026 you understand\u2026 but basically you don't NEED anything for a Tabata interval training.<\/p>\n\n\n\n

Keeps track of your results to keep improving<\/h2>\n\n\n\n

Rather than tracking your body weight, you may find it more motivating and enjoyable to track your ability and improved performance instead. People tend to be overly concerned with what they weigh while overlooking their actual fitness level.<\/p>\n\n\n\n

Tabata’s maken het supergemakkelijk om je fitnessniveau en verbeteringen bij te houden. Laten we bijvoorbeeld zeggen dat het jouw doel is om in de loop van de 8 intervallen zoveel mogelijk burpees te doen als mogelijk is. En bijvoorbeeld dat je de eerste keer met succes 45 burpees hebt uitgevoerd. Schrijf het op en zorg ervoor dat je de volgende keer maar liefst 46 uitvoert. Verleg keer op keer op deze manier je grenzen. Je conditie ZAL verbeteren. Probeer het.<\/p>\n\n\n\n

You can do this with pretty much anything ...<\/p>\n\n\n\n

Tabata for distances with running, cycling or rowing. For reps with pushups, sit-ups, jumping jacks, air squats, you name it.<\/p>\n\n\n\n

It's only four minutes of intensity<\/h2>\n\n\n\n

Geen tijd om te trainen? Dat is te begrijpen, want het leven is een en al hectiek. Kijk, we hebben allemaal een druk leven. Maar hoeveel minuten besteden velen elke dag gedachteloos aan het kijken naar de Facebook-foto’s van vrienden van wat ze gisteravond hebben gegeten? Of het bekijken van een video die iemand je heeft gestuurd van een hond die achterwaartse salto’s maakt? Tel deze onnuttig bestede tijd bij elkaar op en we garanderen dat het je moet lukken om een paar minuten intensieve Tabata training in je dagelijkse routine in te passen.<\/p>\n\n\n\n

A big reason (or excuse!) Why people don't exercise is because they don't have time. Well, the Tabata workout can be done for literally 11 minutes, including warm up and cool down. Yes, you read that right, 11 minutes in total! After a five-minute warm-up, the Tabata is a four-minute session consisting of eight intervals of which you train at a very high intensity for 20 seconds and then rest for 10 seconds. You then finish this with a cooling of two minutes. Surely there is time for that?<\/p>\n\n\n\n

Targets<\/h2>\n\n\n\n

Wat zijn je huidige fitnessdoelen? Als je net als de meesten van ons bent, wil je waarschijnlijk wat vet verbranden terwijl je ook wat spieren toevoegt. Of misschien wil je sterker of sneller worden, je jouw uithoudingsvermogen verbeteren of je VO2max zuurstofopname verhogen. Wat jouw doel of doelen ook mogen zijn, je kunt een toepassing vinden voor Tabata. Zie onderstaande voorbeeld trainingen voor deze doelstellingen maar ‘s.<\/p>\n\n\n\n

power<\/h3>\n\n\n\n

Choose 4 resistance-based exercises that you can repeat for barely 20 seconds\u2026 think squats, curls, presses, extensions, etc. Do 20 seconds of each of the 4 exercises. Repeat! (Example: upright row, bench press, deadlift, squat, repeat)<\/p>\n\n\n\n

Endurance<\/h3>\n\n\n\n

Are you trying to rebuild to run? Try jogging for 20 seconds at a time with 10 seconds of rest in between. Do you want to build your muscle endurance? Choose an exercise, or multiple exercises, of low to medium intensity. Something that does not make you completely and immediately out of breath. Think planks, wall sitting, lunges, etc. How many sets of Tabata can you complete before giving up !? (Example: Hold an elbow plank for 20 seconds at a time with 10 seconds rest for as long as possible).<\/p>\n\n\n\n

VO2Max<\/h3>\n\n\n\n

The original TABATA study proved that cycling at top speed for 8 of these intervals effectively increases an athlete's VO2max. So hop on a bike, or choose an exercise that puts full strain on your muscles and lungs. (Example: sprinting by bike or on foot).<\/p>\n\n\n\n

Music and timers<\/h2>\n\n\n\n

There are a wide variety of timers, apps and music for Tabata training. There are several websites and apps with guidance and music that coaches the listener through the workout and asks when to GO and STOP. This means you no longer have to look at a clock or turn down the music to hear the timer.<\/p>\n\n\n\n

Feasible for everyone!<\/h2>\n\n\n\n

Let's face it, shouldn't it be feasible for everyone to be able to perform such a short, but intensive training? 4 minutes daily and you will quickly reap the benefits.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Sources include Fernwood (link<\/a>), Huffpost (link<\/a>), Tabata Songs (link<\/a>)<\/small><\/p>","protected":false},"excerpt":{"rendered":"

Je hebt misschien wel eens het woord Tabata in de sportschool of daarbuiten horen vallen. Tabata is de afgelopen jaren absoluut een begrip geworden in de fitnessbranche. Of je nu houdt van CrossFit, Spinning, hardlopen, fietsen, thuistrainingen of andere verschillende fitness-bootcamps, je hebt dan waarschijnlijk gehoord van High Intensity Interval Training (H.I.I.T.). Tabata is een […]<\/p>","protected":false},"author":1,"featured_media":1468,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"tdm_status":"","tdm_grid_status":""},"categories":[154,4],"tags":[69,122,80,7,14,46,28,11,29,131,137,35,153,88,79],"_links":{"self":[{"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/posts\/1452"}],"collection":[{"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/comments?post=1452"}],"version-history":[{"count":16,"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/posts\/1452\/revisions"}],"predecessor-version":[{"id":1470,"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/posts\/1452\/revisions\/1470"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/media\/1468"}],"wp:attachment":[{"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/media?parent=1452"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/categories?post=1452"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/codetofreedom.com\/en\/wp-json\/wp\/v2\/tags?post=1452"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}