{"id":49296,"date":"2015-10-05T10:26:11","date_gmt":"2015-10-05T08:26:11","guid":{"rendered":"https:\/\/bb.dwizards.dev\/escalated-density-trening-1-del\/"},"modified":"2023-10-06T16:33:24","modified_gmt":"2023-10-06T16:33:24","slug":"escalated-density-trening-1-del","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/escalated-density-trening-1-del\/","title":{"rendered":"ESCALATED DENSITY TRENING \u2013 1. DEL"},"content":{"rendered":"

Escaleted Density Trening (EDT)<\/strong> je sistem treninga, ki ga je zasnoval Charles Staley<\/strong>. V tem \u010dlanku bom na kratko razlo\u017eil, kaj je to, za katere cilje ta sistem uporabljamo, kako ga uporabljamo in kaj dobimo z njim, prednosti in slabosti. Namen mojih \u010dlankov je pomagati, da vam razjasnim sisteme in trende v fitnes industriji in treningi s katerimi na hiter in varnej\u0161i na\u010din pridete do \u017eelenih rezultatov.<\/p>\n

Prva in glavna stvar je, da trening z zunanjimi obremenitvami (ute\u017ei in druga oprema) delujejo in dajejo rezultate<\/strong>. Dokazano je, da kraj\u0161i trening visoke intenzivnosti kuri kalorije, gradi mi\u0161ice, pove\u010duje presnovo in u\u010dinkoviteje izbolj\u0161uje telesno pripravljenost,kot dalj\u0161a vadba pri ni\u017eji intenzivnosti. To pomeni, da na primer, \u010de delate \u0161printe (tek ali kolo) boste imeli bolj\u0161e rezultate, kot \u010de imate dalj\u0161i tek ali kolesarjenje na ni\u017eji intenzivnosti. Na kratko anaerobni trening je veliko bolj\u0161i kot aerobni, za dosego teh ciljev. Seveda pod pogojem, da nimate nobenih zdravstvenih omejitev.<\/p>\n

SLIKA<\/p>\n

Mehanizem za to je EPOC (excess postexercise oxygen consumption), nana\u0161a se na to, koliko energije (beri: kalorij;)), potro\u0161ite, ko kon\u010date z vadbo. Za vadbo je bistveno to, kar se dogaja po treningu.<\/p>\n

Nekatere raziskave so pokazale naslednje:<\/p>\n

    \n
  1. Vadba pri 65% maksimalne sr\u010dne frekvence, je privedla do EPOC-a le 5 kalorij, medtem ko je pri visoko intenzivnem treningu sr\u010dni utrip nad 85% je potro\u0161nja180 kalorij.<\/li>\n
  2. Druge \u0161tudije so pokazale, da lahko trening z uporom vodi do pove\u010dane hitrosti presnove 4-7% v naslednjih 24 urah po treningu. Za osebo, ki ima presnovo 2.000 kalorij na dan, je to od 80 do 140 kalorij, ki zgorijopo treningu, \u010de imate trening 4x na teden, je to potem 320 do 560 kalorij na teden.<\/li>\n
  3. Naslednja stvar je, da se pove\u010duje mi\u0161i\u010dna masa, kar privede do kurjenja dodatnih kalorij. Na pol kilograma mi\u0161ic, se poraba pove\u010da na 30 – 40 kalorij na dan. \u010ce pridobite 2,5 kilograma mi\u0161i\u010dne mase, kar je za za\u010detnike zelo enostavno, to je mogo\u010de storiti v 8-12 tednih, takrat je metabolizem 150 – 200 kalorij na dan, kar je od 1000 do 1400 na teden.<\/li>\n
  4. Ve\u010d imate mi\u0161ic vi\u0161ji bo EPOC, kar pomeni, kar pomeni, da pove\u010danje mi\u0161i\u010dne mase vodi v pove\u010danje va\u0161ega metabolizma in izgorevanje ma\u0161\u010dob.<\/li>\n
  5. \u010ce trenirate po pogojih anaerobne vadbe boste hkrati izbolj\u0161ali aerobno vzdr\u017eljivost, vendar ne v obratni smeri. Aerobna vadba ne bo izbolj\u0161ala anaerobne vadbe. To pomeni, v enakem \u010dasu pridobite na ve\u010d stvareh hkrati in prihranite \u010das. Sposobnej\u0161i postanete v 20 minutah anaerobnega treninga na teden, kot da delate 5 ur aerobne vadbe na teden.<\/strong><\/li>\n
  6. \u010ceprav aerobni trening porabi ve\u010d ma\u0161\u010dobe za energijo, kot ogljikovih hidratov (glikogen) skupno porabijo precej manj energije kot anaerobna vadba.<\/li>\n<\/ol>\n

    Po mnenju nekaterih avtorjev, \u0161e posebej to poudarja dr. Frederick Hatfield<\/strong> (znan kot dr. Squat), pravi, da \u017eivljenje ni aerobno. \u010ce vzamemo definicijo aerobne vadbe se to nana\u0161a na dolgo, mirno vadbo pri zmerni intenzivnosti. Vendar pa se v vsakodnevnih aktivnostih tempo spreminja, tako da smo po njegovem mnenju anaerobni.\u00a0Ve\u010dina ljudi daje prednost aerobni vadbi pred anaerobno<\/strong>, ker jim je v\u0161e\u010d utrujenost in bole\u010dina, mislijo, da \u010de vadba traja dlje, da je tudi bolj\u0161i. Trening je lahko kraj\u0161i, z vi\u0161jo intenzivnostjo, bolj\u0161e se po\u010dutite, in delate veliko ve\u010dji napredek.<\/p>\n

    Intenzivna vadba proizvaja laktat. To je, da je ob\u010dutek, da va\u0161e mi\u0161ice gorijo med intenzivno vadbo, in ko prenehate ta bole\u010dina izgine. To povzro\u010dajo laktati. V anaerobni vadbi (kar pomeni trening z ute\u017emi, sprint in ostale kratke vadbe visoke intenzivnosti ), se kopi\u010di mle\u010dna kislina in prihaja do to\u010dke, ki se imenuje laktatni prag. To je to\u010dka, po kateri telo ni sposobno proizvajati energije s aerobno vadbo. Telo se upira kopi\u010denju laktatov, kar se ka\u017ee kot mi\u0161i\u010dna utrujenost, bole\u010dine in te\u017eave z dihanjem.
    \nAerobna vadba se izvaja pod laktatnim pragom. Telo proizvaja laktate, vendar je raven dovolj nizka, da jih telo lahko vzdr\u017euje in lahko ohrani dolgoro\u010dno dejavnost.
    \nV skladu s tem treningom je lahko aeroben ali anaeroben odvisno od hitrosti in trajanja. Vaje z ute\u017emi lahko izvajamo v aerobnem na\u010dinu, tj. \u010de se to izvaja z nizko te\u017eo, veliko ponovitvami in malo po\u010ditka med sklopi.<\/p>\n

    Razumeti je treba, da je aerobna in anaerobna vadba, tako da, ko pravimo, da vadimo aerobno to pomeni, da je aktivnost v glavnem aerobna.
    \nKakovost je bolj pomembna od koli\u010dine!<\/strong><\/p><\/blockquote>\n

    Kar se ti\u010de jakosti, jo ljudje postavljajo na drugo mesto, ne vedo\u010d, da brez gibanja ni mo\u010di. Vse motori\u010dne sposobnosti so povezane, tj. so spremembe mo\u010di. To se nana\u0161a na koordinacijo, pro\u017enost in druge. To je zanimivo mi\u0161ljenje Charlesa Staleya, ki ga podpiram.<\/p>\n

    \"Escalated
    \nNa kratko bomo pojasnili vrste mo\u010di:<\/p>\n

    Najve\u010dja mo\u010d<\/h4>\n

    Definirana je kot sila, ki jo lahko ustvarimo v enem ponavljanju, ne glede na \u010das ali telesne te\u017ee. To je tisto, kar naredi eno maksimalno ponovitev po\u010depa ali mrtvi dvig. To je test najve\u010dje trdnosti. Zelo pomembno je imeti pravilno tehniko in pri po\u010depih zadostno globino spu\u0161\u010danja. To je potrebno dolo\u010diti, ker v telovadnici ni redko, da se vaditelji pri po\u010depih spustijo 5 centimetrov, nato pa sporo\u010dajo, da so dvignili veliko te\u017eo.<\/p>\n

    Relativna mo\u010d<\/h4>\n

    Definirana je kot sila, ki jo lahko ustvarimo glede na va\u0161o telesno te\u017eo v eni ponovitvi. Mi\u0161ljen je relativni dele\u017e va\u0161e telesne te\u017ee in te\u017ee, ki jo lahko dvignete. \u010ce na primer dva vaditelja dvigneta enako te\u017eo v mrtvem dvigu, npr 150 kg, potem imata enako maksimalno mo\u010d, toda \u010de ima en telesno te\u017eo 80 kilogramov in drug 90 kilogramov, potem je mo\u010dnej\u0161i prvi.<\/p>\n

    Hitrostna jakost ali mo\u010d<\/h4>\n

    Definirana je kot najve\u010dja sile, ki jih lahko ustvarite v odnosu do \u010dasa. To je lahko videti takole: hitra mo\u010dna (mo\u010d), je najve\u010dja mo\u010d, deljena s \u010dasom. Npr. en vaditelj dvigne 150 kg v mrtvem dvigu v 1,8 sekunde, drugi pa v 2,1 sekunde, hitrej\u0161i ima ve\u010djo hitrostno mo\u010d.<\/p>\n

    Anaerobna mo\u010d<\/h4>\n

    Anaerobna mo\u010d je sposobnost telesa, tj. vaditelja za opravljanje aktivnosti (ponavljajo\u010de se kr\u010denje mi\u0161ic) \u010dez prag laktata. To vpliva na aktivnost, kot je \u0161print v atletiki na 100 do 800 metrov.<\/p>\n

    Aerobna mo\u010d<\/h4>\n

    Aerobna mo\u010d je sposobnost telesa, tj. vaditelja za opravljanje aktivnosti (ponavljajo\u010de se kr\u010denje mi\u0161ic) pod pragom laktata. Primer se tek v atletiki, ki je dalj\u0161i od 800 metrov.<\/p>\n

    Pomembno je da to razumemo, da kasneje razumete kateri trening je usmerjen v kaj. Ter kako izbrati vadbo, da bi dosegli svoje cilje. Hkrati pa boste na ta na\u010din razumeti, zakaj je EDT prednostna metoda vadbe.<\/p>\n

    Stvar ki jo je potrebno ponoviti je, da vedno dajte prednost kakovosti pred koli\u010dino. Vsaka ponovitev mora biti izvedena \u010dim bolje, saj ko se pojavi utrujenost, prihaja do napak v tehniki izvedbe. \u010ce delate v pravi smeri, potem proizvedete ve\u010djo mo\u010d in izbolj\u0161ate jakost.<\/p>\n

    Kakovost in koli\u010dino Staley pojasnjuje takole. \u010ce dvignete 100 kg na enkrat v Bench Pressu, tj. va\u0161 1RM (repretitio maximalis), nato pa z 80 kg napravite 8 sklopov po 3 ponovitev, je intenzivnost ali kakovost teh 80 kg, tj. 80% va\u0161ega maksimuma, medtem ko je koli\u010dina 24 ponovitev ki si jih naredil s 80 kg, tj. obseg, v tem primeru, 24 \u00d7 8 = 1.920 kilogramov. Upo\u0161tevati moramo tudi hitrost dvigovanja, ker \u010de dvigujete hitreje, potem ste naredili ve\u010d in je tudi ve\u010d napetosti v mi\u0161icah.<\/p>\n

    Druga stvar, ki je dobro narediti, da se trening za mo\u010d izvajati v stabilnih razmerah. Pogosto nekateri trenerji napa\u010dno razlagajo “funkcinalni trening” in opravljajo razli\u010dne vaje za mo\u010d v nestabilnih razmerah, obstajajo razlogi, kdaj in zakaj morate v nestabilnih razmerah dvigniti manj\u0161o te\u017eo in s tem ustvarite manj\u0161o napetost v mi\u0161icah.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Escaleted Density Trening (EDT) je sistem treninga, ki ga je zasnoval Charles Staley. V tem \u010dlanku bom na kratko razlo\u017eil, kaj je to, za katere cilje ta sistem uporabljamo, kako ga uporabljamo in kaj dobimo z njim, prednosti in slabosti. Namen mojih \u010dlankov je pomagati, da vam razjasnim sisteme in trende v fitnes industriji in […]<\/p>\n","protected":false},"author":67,"featured_media":49297,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966],"tags":[],"class_list":["post-49296","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl"],"acf":[],"yoast_head":"\nESCALATED DENSITY TRENING \u2013 1. 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