tabata

Tabata 1

 

L'hiver arrive , la nuit arrive tôt ...
Comment s'entrainer en réduisant ses temps de sortie ?

Vous sortez du travail et n'avez que 30 minutes avant la tombée de la nuit et vous pensez que cela ne vaut pas la peine de sortir ?
C'est une erreur !

Voilà une piste pour vous : la méthode TABATA

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Le principe de la séance d’entrainement Tabata

On l'appelle assez souvent une méthode en réalité il s'agit plutôt d'un cadre de structure de séances très courtes, élaboré suite à une étude réalisée en 1996 par l'équipe des professeurs des professeurs Japonnais Tabata et Nishimura du département de physiologie et biomécanique du National Institute of Fitness and Sports de Kagoshima

Ces chercheurs ont montré que faire un entrainement 5 fois par semaine pendant 6 semaines d'un enchainement de fractionnés très courts à très haute intensité avait un effet plus important sur la VO2max qu’un entrainement de 1h à 70% de Vo2max (toujours sur 5 x par semaine) .

De plus ce type d’entrainement permettrait (selon étude) d’améliorer les capacités anaérobies de 28 % alors que l’entrainement en endurance n’avait aucun effet.

=> source :
Tabata , Nishimura (1996)
Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.
édition : Med Sci Sports Exerc.

L'idée est donc sur une séance courte après un échauffement en progressivité se finissant par quelques sprints de déblocage neuro musculaire , d’enchainer des efforts intermittents de très haute intensité avec des phases de récupération courtes.

Une séance qui peut se faire en indoor comme en outdoor

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La structure de la séance :

Après un échauffement progressif de 10 mn, enchainer 8 X 20'' à effort max suivit par 10'' de récupération.

=> On ne s'occupe pas de la FC les temps sont trope courts pour avoir une idée pertinente de l'intensité de l'inertie du système cardio-vasculaire et donc du temps de dérive de la FC )

On enchaine avec 6 à 7' pour laisser la FC dériver sur la zone d'intensité 1 (autour des 65% de FC max )

Ce type de séance provoque une très forte charge lactique avec une très rapide accumulation des ions H+ que vous devriez sentir assez vite !!!

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Le TABATA en version "endurance de force"

Toujours sur ce principe (sur HT ou vélo elliptique) vous allez pouvoir mettre en place une séance d'endurance de force avec un haut niveau de mobilisation des fibres musculaires en appliquant une forte résistance .
Dans ce cas de figure il sera indispensable de mettre en place préalablement à la séance une phase de préfatigue musculaire

info sur la préfatigue musculaire ici :

=> http://www.diet-sport-coach.com/pages/content/info-entrainement/la-prefatigue.html

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Le TABATA en version "hypervélocité "

Toujours sur le principe même schéma de fractionnés vous pouvez mettre en place une séance d'hypervélocité avec un haut niveau de mobilisation des conductions neuromotrices .

=> info sur l'hypervélocité ici :
http://www.diet-sport-coach.com/pages/content/info-entrainement/hypervelocite-1.html

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Le TABATA en version "renforcement musculaire "

La méthode est tout à fait intéressant dans le cadre d'un renforcement musculaire complétant un circuit OREGON par exemple ou dans une perspective de pré-fatigue musculaire avant une séance d'endurance de force classique sur forte montée en CAP.

*****
Choisissez un exercice ; squat, fente avant ,flexion type test du truffier par exemple
Pendant 20'', faire autant de répétitions que possible.
Se reposer pendant 10 secondes.
Recommencer 7 fois.

Illustration d'un travail de Tabata (âme sensible s'abstenir !) avec le lien ci-dessous :
http://www.youtube.com/watch?feature=player_embedded&v=peLFTePbfDQ

******
Je recommande l'usage d'un gros ballon de gym (Gym ball) pour calibrer la descente des jambes en flexion et ne pas descendre trop bas afin d'éviter une surcharge inutile sur les genoux.

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2 votes. Moyenne 3.00 sur 5.

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