Protocollo Tabata: cos'è | Filippo Ongaro

If you want to become a more advanced athlete, you need to put in some effort and understand training methodology. To do this, follow this video course "Build Your Body" ➡️ https://hubs.ly/H0LmB980 Are you familiar with the Tabata protocol? Find out if you should implement this protocol based on your goals. 💪🏼 The world of sports and training has always sought to optimize time and develop training protocols that are as efficient and effective as possible. For many decades, a line of research in sports physiology and training methodology has been addressing precisely this. Many have studied workouts called High Intensity Interval Training, which are workouts that increase intensity to a very high level while reducing volume. Intensity and volume always have an inversely proportional relationship; that is, if intensity increases, duration decreases. One of these protocols (but not the only one) was developed by Japanese athlete Izumi Tabata. His original protocol included 20 seconds of ultra-intense activity followed by 10 seconds of rest, repeated for 4 consecutive minutes, for a total of 8 cycles. This was the original protocol and was compared with more traditional training to increase VO2, which is the engine displacement of an athlete performing activities of varying duration. So VO2 is not only of interest to marathon runners, cross-country skiers, and cyclists, but also to athletes participating in much shorter-duration disciplines. The comparison with more traditional protocols was very positive, so the subjects studied achieved interesting results. This led to the development of this line of studies, which sought to identify protocols that were more intense but shorter in duration to stimulate an increase in VO2. This is the major area of ​​cardio fitness training. As these protocols evolved, there were numerous development attempts, eventually leading to their use in weight-training circuit training for muscle development. In this case, however, we risk entering a somewhat confusing landscape. Let's stick with this specific type of training, namely Tabata, which has indeed been confirmed by various studies. VO2 max (maximum oxygen consumption) is a fundamental factor in sports, so one might ask: why not use it? I believe it's absolutely usable, but it's not a workout that's particularly easy or feasible for a beginner. Typically, those who approach sports are looking to save more time and achieve faster results with fewer hours invested. For those people, these workouts actually seem miraculous, but they aren't because you have to already be an athlete to be able to do them. It's very difficult to perform a protocol at a truly high intensity if you're not already sufficiently trained, accustomed to maintaining very high heart rates, and familiar with the athletic movement. So the idea that these workouts save time is a bit superficial. In reality, these are training methods that were developed and studied for a different purpose. Various studies have shown that the factor that most negatively impacts an athlete's body's adaptation (and the risk of overtraining) is volume, i.e., duration. The amount of training, in fact, risks making an athlete more likely to overtrain. Researchers have begun to study workouts and approaches that could reduce volume by focusing entirely on intensity without compromising results. The purpose of these workouts, in their original version, wasn't to save time for the student who only has half an hour, goes to the gym, does the Tabata Protocol, and off they go. The goal, for the advanced athlete, was to minimize training volume while minimizing the risk of overtraining without sacrificing results. In my opinion, this type of use makes much more sense. #tabata #tabatatraining #training