The pandemic has forced us to find alternative ways to keep fit due to the forced closures of gyms. There have been many methods to keep fit during this period, doing exercises even without using weights, in particular within one’s own dwelling.
Among many, a fast method to burn fat and keep the figure without using the gym tools is the Tabata training o Guerrilla cardio. It is a form of training invented in the 1990s by Izumi Tabata together with her team from the National Institute of Fitness and Sports in Tokyo.
This method immediately became very famous, especially today, so much so that even some famous people have experimented with it with great results (among all Noemi). Its purpose is to improve both the aerobic and anaerobic aspects.
Dr Izumi Tabata said this is an extremely effective method if it is applied with precision.
What are the exercises and which muscles are working
In fact, if adopted 5 days a week, for 6 weeks, it increases aerobic physical activity by about 28% and anaerobic physical activity by 14%. No tools are needed but only intensity in the activity that must be carried out.
Specifically, it involves doing exercises in rapid and high intensity alternation. Focusing on the timing, it must be said that the body must work at maximum speed for 20 seconds with a subsequent 10 second break.
In 4 minutes you can perform 8 intervals alternating the effort phase with the recovery phase. Thus, in this way increases the burning of body fat thanks to exercises such as squats, jumps, sprints and push-ups.
In this way, during high-intensity intervals, large muscle groups are put under strain, causing an intense amount of fat to be burned.
For whom this method is suitable
It should be noted that the Tabata is a type of training that requires an excellent warm-up, extremely accurate. The same goes for the cool down. In conclusion, it is a very short technique on the one hand but extremely tiring on the other, therefore prohibited for those who are overweight or have heart disease.
For those who approach sports for the first time, or have not practiced physical activity for some time, this method is not recommended, particularly at the beginning. Finally, experts advise against supplementing it with overloads. Here is a quick way to burn fat and keep fit without using gym equipment.
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(We remind you to carefully read the warnings regarding this article, which can be consulted who”)
