Descubra qué es el entrenamiento tabata, el famoso método de entrenamiento intenso

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Los métodos que nos permiten alcanzar nuestros objetivos a largo plazo pero de forma permanente son los que más nos gustan. Ya hemos hablado en otros posts sobre el entrenamiento HIIT, pero hoy queremos que sepas en qué consiste el entrenamiento tabata, un modo similar que te ayudará a alcanzar tu cuerpo soñado en poco tiempo.

Qué es el entrenamiento tabata

El entrenamiento Tabata es un método de entrenamiento intenso con intervalos cortos. Así que a primera vista puede parecer lo mismo que el entrenamiento HIIT, pero ambos tienen diferencias con respecto al tiempo de descanso.

Mientras que los períodos de descanso en la formación HIIT son iguales o más largos que los períodos de trabajo, en la formación en tabata son la mitad. Por ejemplo, en este modo, si haces abdominales durante 20 segundos, descansas 10, mientras que en el entrenamiento HIIT tienes 20 ó 30 segundos de descanso.

Pensando en ello, rápidamente deducimos que el entrenamiento con tabata es más intenso que el entrenamiento con HIIT porque su objetivo es llevar al cuerpo a su máximo rendimiento y aumentar su límite de frecuencia cardíaca. Es un entrenamiento efectivo que se realiza en un corto periodo de tiempo.

Cómo realizar la formación de tabata

Aunque ya está incluido en muchas academias entre las actividades programadas, este tipo de ejercicio intensivo también se puede hacer en casa. Para hacer esto, debemos hacer tantas repeticiones de un ejercicio como sea posible en 20 segundos, descansar durante 10 segundos y hacer lo mismo siete veces más con este ejercicio.

Mira también:   Las pesas para perder peso: ¿cómo utilizarlas en el entrenamiento?

Tenga en cuenta que los ejercicios deben estar diseñados para cubrir un grupo de músculos en lugar de centrarse en uno solo, ya que esto podría provocar lesiones. Algunos de los mejores ejercicios para realizar el entrenamiento con tabatas son sentadillas, flexiones de brazos, sentadillas y barras.

Aquí hay algunos consejos para realizar un entrenamiento de tabata de manera efectiva:

  • Usar carga adicional . Piensa que el objetivo de este modo es llevar al cuerpo a su máximo rendimiento, así que una carga extra te proporcionará esto. Aunque está claro que se trata de una actividad mucho más intensa y exigente, se recomienda que usted no supere el 75% del peso que utiliza normalmente , ya que de lo contrario podría lesionarse.
  • Solicitar ayuda . Si tienes un amigo que te puede ayudar a contar el número de repeticiones que haces en cada serie, además de los segundos de entrenamiento y descanso, será mucho más fácil y divertido hacer el ejercicio, ya que sentirás que alguien te está apoyando. Por supuesto, si lo vas a hacer por tu cuenta en casa, ya que en el gimnasio el instructor se encargará de este trabajo.
  • No practique este entrenamiento todos los días. Usted sabe que no entrenar tan bien como entrenar más allá de la cuenta es malo. Y como el entrenamiento de tabata requiere un esfuerzo intenso, se recomienda no hacerlo diariamente, sino un par de veces a la semana. El resto de los días se puede combinar con otras actividades como entrenamiento con pesas, ejercicios cardiovasculares o alguna clase en el gimnasio.

  • No deje caer la carga. Mientras descansa, no suelte la carga que está sosteniendo, ya que esto podría relajarlo y le hará más difícil regresar a recogerla. Recuerde que el resto son diez segundos…
  • Asegúrate de que puedes hacer este tipo de entrenamiento. Si no está seguro de si está listo para realizar ejercicios de alta intensidad, es mejor que primero se someta a un chequeo médico e incluso a una prueba de esfuerzo físico. Tu cuerpo será empujado al límite y estarás seguro de que serás capaz de soportarlo.
  • No te fuerces. Hacer las ocho series de un ejercicio llevará unos cuatro minutos. Las clases de esta asignatura que se imparten en el gimnasio suelen durar media hora, pero al principio no tienes que hacer tanto si crees que no puedes. Aumente gradualmente el tiempo a medida que el cuerpo se lo pida.
Mira también:   Zumba para principiantes: consejos para empezar

¿Qué hay de ti? ¿Te atreverías a probar esta modalidad de alta intensidad que llevará a tu cuerpo al límite?

¿Cuáles son los beneficios del HIIT – Entrenamiento a Intervalo de Alta Intensidad? El auge y la popularidad que actualmente impregna todo lo relacionado con el mundo del fitness no ha dejado fuera a los HIIT. Conozca los beneficios de HIIT! Leer más

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