tabata文章翻譯 - 健身

網誌好讀版:

http://blog.xuite.net/im_minijessica/TristaLoveTaiwan/346174867


前言

會想寫者篇文章不是因為我正在做tabata，而是我個人很好奇只有幾分鐘的tabata在幹嘛

再加上有人總是散發錯誤訊息，我決定找篇可靠的文章來翻譯給大家看。

但因為我實在不是什麼運動生理學出身的人，只是靠自己的理解翻譯，有翻錯請指正

括號部份是我自己的註解。

歡迎大家分享並不吝指教，不要再讓錯誤觀念誤導大家了。

Tabata不是單單只有4分鐘的運動，也不是你自己看影片就可以做得來的。




原文出處 Livestrong

http://www.livestrong.com/article/1011336-guide-official-tabata-body-workout/

文章作者: PJ Stahl

https://www.youtube.com/watch?v=7O-_Cv4s1uU

Meet Certified Master Trainer PJ Stahl based in Los Angeles, CA.
PJ Stahl has 12 years of experience in the fitness industry and discusses
his extensive background in sports science and why Tabata is his favourite
workout routine

(Tabata正式的Trainer，12年的經驗在體適能產業，這背景夠可信了吧!!)





Overview(簡介)
So what exactly is the Tabata Protocol? It’s a scientifically tested
four-minute timed-intensity training protocol. It consists of eight sets of
20 seconds of supramaximal work -- what we call overdrive -- followed by 10
seconds of rest and recovery. In other words, you will be taken to your
absolute limit for 20 seconds, then rest for 10 seconds. Repeat eight times
for a total of only four minutes to get you fitter faster.

什麼是tabata? 他是經過科學實證的4分鐘的訓練法則。四分鐘總共分成八組，一組內的
運動是由20秒的生理最大運動量的運動(supramaximal work)再加上10秒的休息恢復時間。
換句話說，你要在20內達到自己的最大極限，然後休息10秒。
(你真的確定你真的在做某人的tabata有達到自己的最大極限嗎?你有想過達到自己最大極
限你目前的身體狀況是可以接受的?)並且重複八組，只要做到四分鐘你就可以很快達到瘦
身效果。



The biggest misconception about Tabata training is that to do a Tabata workout
you need to do multiple sets of the four-minute protocol. To achieve maximal
results, you only need to do one four-minute Tabata protocol in your entire
20-minute workout -- just as in Dr. Tabata’s original study. If you start
doing multiple Tabatas in a workout, it’s no longer an official Tabata workout.

Tabata最大的錯誤觀念是將一套四分鐘的tabata運動做很多次。為了達到最大的效果，
你只要做四分鐘的tabata運動，把這套運動融入你20分鐘內的運動。
(到底是誰在說只要每天只要花四分鐘就有效，是要把這四分鐘納入20分鐘的運動好嗎?)
-- 這也是Dr.Tabata原本的研究所提的。如果你做很多套tabata那就不是真正的tabata了。



In that one four-minute session you need to push through your metabolic
barriers and focus on doing it once and doing it right, which means pushing
yourself to the limit. The basic principle of Tabata is that the human body
is intended to perform powerful, explosive and dynamic movements at high levels
of intensity as part of the movement experience. Most individuals have no idea
of their movement potential.

在四分鐘的tabata運動之內，你必須將推動自己的代謝極限(matabolic barriers)，並且
專心在好好正確做好這一次動作，也就是說將自己逼到最大極限。Tabata基本的概念就是
說將人體設計成去做強而有力、具爆發性且多樣性的動作。大部分的人都不知道他們的動
作潛能(最後一句翻譯得不好，但不知道怎麼翻較好)



The Five Modules of the Tabata Body Workout (tabata運動的五個步驟)
The Tabata Body program is a 20-minute workout that uses full-body exercises
-- which I specifically selected and created and that are endorsed by Professor
Tabata, the creator of the Tabata Protocol -- that raise your heart rate to
intensities equivalent to Professor Tabata’s original lab studies. This create
s changes in both your aerobic and anaerobic systems and is the key to getting
you in the best shape of your life.

Tabata是一套全身性的20分鐘運動(到底是誰在說是4分鐘還是7分鐘的?) -
這套運動是我精心挑選並創造出來，並且由Tabata教授他背書過
(你做的tabata有被tabata創始者tabata教授背書過嗎?)。
他可以增加你的心跳率的強度到當初Tabata教授在實驗室做實驗的強度。
這套運動可以改變你的有氧及無氧系統，而且也是可以創造你最佳身形的關鍵。

Participating in a Tabata Body class can improve your metabolic function,
post-workout calorie expenditure (through EPOC), VO2 max and stroke volume.
It also increases energy production, muscular endurance and muscle tone and
definition. And additional health benefits include improved bone density and joint strength as well as lower risk of heart disease, stroke, high blood pressure and type 2 diabetes through fat loss and weight management.

參加Tabata健體課程可以加強你的代謝功能，增加你的後燃效應
(透過EPOC- 運動後過攝氧量)，並增加你的最大攝氧量以及心輸出量
(每分鐘由左心室輸入主動脈的總血量)。還可以增加能量產生(不知道怎麼翻比較好)，
肌耐力以及肌肉張力。對於健康的額外好好處還有增加骨質密度以及關節強度。
並透過體重管理來降低得到心臟病、中風、高血壓以及Type2糖尿病的風險。

Each Tabata Body Workout has five different modules: 每套bataba有五個步驟。

1. Warm-Up: This module has dynamic movements designed to increase your heart
rate, core temperature and flexibility and start warming up the movement
patterns your body will need for the workout to come.

步驟1. 暖身：透過多變性的動作組合來增加你的心跳率、核心溫度以及柔軟度。並且也是
對於後續的動作做的熱身。

2. Conditioning/Cardio: This module focuses on strength, cardio, stability,
plyometrics, corrective and postural exercises that will improve your fitness
and help you achieve results more quickly. The goal of this section is to
improve and strengthen movement patterns and cardiovascular conditioning
while increasing the heart rate to physically prepare you for the Tabata
module.

步驟2. 心肺：這個步驟主要著重在力量訓練、心肺訓練、穩定度訓練、增強式訓練、
矯正訓練以及姿勢訓練上。而這些訓練會增加你的體適能並加速你達到你想要的效果。
這步驟的目標是是增進你的動作強度以及心肺功能訓練，另外將增加心跳率到可以準備
去做下一步驟，也就是Tabata步驟。

3. Tabata: Professor Tabata’s 20/10 formula of 20 seconds “on”
maximum-intensity training and 10 seconds “off” for recovery is repeated
eight times for a total of four minutes. This is where we can elicit
anaerobic and aerobic changes along with excess post-exercise oxygen
consumption (EPOC) that will give you a caloric afterburn to boost your metabolism.

步驟3 Tabata: 衝刺20秒休息10秒的運動為一組，重複八次，共四分鐘。透過大量的運動
後過攝氧量，增加後燃效應進而加速代謝。

4. Core: Core strength is essential in every part of the program because the
exercises are complex. The purpose of the core module is to strengthen your
core when your body is at its highest level of fatigue in order improve
muscular endurance and stability.

步驟4 核心: 核心加強運對於每套20分鐘的tabata運動來說都很重要，核心運動的目的是
要在你已經非常疲累的時候在加強你的核心，進而增加你的肌耐力以及穩定度。

5. Cool-Down: Here, you focus on flexibility exercises that will increase
joint range of motion and muscular length to help speed recovery.
The purpose of this section is to improve overall mobility so that all the
movement patterns you’ll utilize in your Tabata training will also advance.

步驟5 收操。著重在柔軟度上面的運動，增加關節活動範圍以及拉長肌肉來加速運動後
的恢復。這個步驟的目的是在於增加你全身性的行動能力才可以將你的tabata運動才會
進步。




附上作者另外一篇文章
20-minute-metabolism-boosting-official-tabata-body-workout
(20分鐘tabata運動講解)

http://www.livestrong.com/blog/20-minute-metabolism-boosting-official-tabata
-body-workoutby-pj-stahl/

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