{"id":49861,"date":"2015-11-17T10:55:22","date_gmt":"2015-11-17T09:55:22","guid":{"rendered":"https:\/\/bb.dwizards.dev\/nizkointenziven-ali-hiit-kardio\/"},"modified":"2023-10-06T16:34:06","modified_gmt":"2023-10-06T16:34:06","slug":"nizkointenziven-ali-hiit-kardio","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/nizkointenziven-ali-hiit-kardio\/","title":{"rendered":"Nizkointenziven ali hiit kardio?"},"content":{"rendered":"<p><strong>\u00a0<\/strong><\/p>\n<p>Zagotovo je to tema o kateri se ljudje najve\u010dkrat pogovarjajo v fitnes in drugih \u0161portnih centrih \u0161irom po svetu in pri nas. Ljudje me \u017ee nekaj \u010dasa spra\u0161ujejo; kateri na\u010din izvajanja kardio-vaskularne vadbe je najbolj primeren za optimalno izgubo odve\u010dne ma\u0161\u010dobe? Na to vpra\u0161anje je zelo te\u017eko odgovoriti, saj, roko na srce, vsaka vadba je bolj\u0161a kot nobena.<\/p>\n<p>Ampak v dana\u0161njem primeru se bom posvetil dvema na\u010dinoma, katerih se ljudje najve\u010dkrat poslu\u017eujejo in sicer: LISS ( low intensity steady state ) ali nizko intenzivna vadba, ter HIIT ( high intensity interval training ) ali visoko intenzivna intervalna vadba.<\/p>\n<p>Za la\u017ejo predstavo bom na kratko opisal omenjene vadbe. LISS vadba ali nizko intenzivna vadba vklju\u010duje lahkoten tek ali hojo pribli\u017eno 30 \u2013 60 minut in jo lahko izvajamo tudi do 2 krat dnevno, \u010de smo pred tekmovalnim obdobjem. HIIT vadba se lahko izvaja na ve\u010d na\u010dinov. Na kolesu, orbitreku, na stezi, najbolje pa je zunaj s tekom na sve\u017eem zraku. Izvajamo ga lahko 2-3 tedensko. Za\u010dnemo s 5 minutnim ogrevanjem, nato sledi izvajanje glavnega dela t.i. \u0161printov ( 60 sekund ), ki zajemajo del, v katerem te\u010demo z maximalno hitrostjo ( nekje do 90% ) in del v katerem upo\u010dasnimo tempo ( 75 sekund ), tako da hodimo, se nadihamo, in pripravimo na naslednjo ponovitev. Koliko ponovitev bomo naredili je odvisno od na\u0161e fizi\u010dne priprave, vendar sem mnenja, da vsak naj za\u010dne s petimi ponavljaji, nato pa vsak teden ali dva pove\u010da za enega, in ko pridemo do desetih ponavljanj, sem mnenja, da je to maksimalno \u0161tevilko ki bi jih naj naredil vsakdo.<\/p>\n<p>Sedaj ko sem vam opisal omenjena na\u010dina vadbe, se lahko vpra\u0161amo, kak\u0161en je pravzaprav namen tak\u0161ne vadbe:<\/p>\n<ul>\n<li>Maksimalna izguba odve\u010dne ma\u0161\u010dobe<\/li>\n<li>Minimalna izguba mi\u0161i\u010dne mase<\/li>\n<li>Izogibanje pretiranega zmanj\u0161anja kalorijskega vnosa prehrane<\/li>\n<li>Pre\u017eiveti \u010dim manj \u010dasa v fitnes centru<\/li>\n<\/ul>\n<h4>IZGUBA MA\u0160\u010cOBE<\/h4>\n<p>Prvi in najbolj pomemben cilj je maksimalna izguba odve\u010dne ma\u0161\u010dobe. Vsi se spra\u0161ujejo kako je lahko HIIT vadba efektivna, \u010de porabimo tako malo \u010dasa za njeno izvajanje in imamo tako visok pulz med njenim izvajanjem? \u0160e vedno jih je veliko mnenja, da morajo za optimalno izgubo ma\u0161\u010dobe pre\u017eiveti ure in ure v fitnesu oz na kardio napravah ter izvajati lahkoten tek ali hojo v hrib. HIIT vadba je neprimerno bolj efektivna za izgubo ma\u0161\u010dobe, saj ne le, da med samim izvajanjem porabljamo ve\u010djo koli\u010dino energije, ampak tudi pospe\u0161imo metabolizem in presnovo za naslednjih 48 ur. Med izvajanjem LISS vadbe, telo kuri ma\u0161\u010dobe in nam ne pospe\u0161i metabolizma, v tak\u0161ni meri kot HIIT vadba. Zato se tudi vedno ve\u010d tekmovalcev odlo\u010da, za HIIT vadbo, saj pri tem la\u017eje obdr\u017eijo mi\u0161i\u010dno maso, kar je v primeru LISS vadbe manj verjetno.<\/p>\n<h4>MINIMALNA IZGUBA MI\u0160I\u010cNE MASE<\/h4>\n<p>Vsak ki izvaja kardio vadbo si \u017eeli, da bi izgubil minimalno koli\u010dino mi\u0161i\u010dne mase. Pri HIIT vadbi, ki je kraj\u0161a in se izvaja do maksimuma, na\u0161e telo uporablja glukozo oz glikogen, nekaj pa tudi ma\u0161\u010dobe. V nasprotnem primeru LISS vadbe, pa na\u0161e telo za gorivo uporablja samo lastno ma\u0161\u010dobo, vendar najve\u010dja razlika je v tem, da z LISS vadbo imamo ve\u010dje mo\u017enosti, da poleg ma\u0161\u010dobe skurimo tudi mi\u0161ice, saj gre za dalj\u0161e izvajanje same vadbe ( tudi do 2 ure dnevno ). Pri vadbi HIIT je seveda tudi to mogo\u010de, \u010de vadbo izvajamo na te\u0161\u010de, \u010de izvajamo vadbo ve\u010d kot trikrat tedensko in \u010de jo opravljamo dalj\u0161o \u010dasovno obdobje ( 45-60 minut ).<\/p>\n<h4>NE PRETIRAVAJTE Z ZMANJ\u0160EVANJEM KALORIJSKEGA VNOSA HRANIL V TELO<\/h4>\n<p>Vsak \u0161ok za organizem definitivno ni dobra stvar. Zato ne pretiravajte s kalorijskim primanjkljajem in ne \u0161kodujte svojemu napredku. \u010ce ste se odlo\u010dili, da za\u010dnete z vadbo, se vam ni potrebno poslu\u017eevati raznih \u00bbmagi\u010dnih\u00ab diet! Spremenite samo \u017eivila, ki jih vsakodnevno u\u017eivate ter na\u010din priprave va\u0161ih obrokov. S tem boste naredili velik korak naprej in definitivno lahko \u017ee hitro pri\u010dakujete rezultate na va\u0161em telesu. Vendar tako kot vse stvari v \u017eivljenju: ni\u010d ne gre \u010dez no\u010d in samo volja ter vztrajnost vas bosta pripeljala do \u017eeljenega cilja.<\/p>\n<p>Torej, sam bi priporo\u010dal, da se LISS vadba doda v zadnjih tednih va\u0161ih priprav na tekmovanje, med tem ko pa se, v obdobju pred tem,prej osredoto\u010dite na izvajanje HIIT vadbe, saj boste s tem najbolj optimalno izgubljali odve\u010dno ma\u0161\u010dobo, ter obdr\u017eali najve\u010d mi\u0161i\u010dne mase.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0 Zagotovo je to tema o kateri se ljudje najve\u010dkrat pogovarjajo v fitnes in drugih \u0161portnih centrih \u0161irom po svetu in pri nas. Ljudje me \u017ee nekaj \u010dasa spra\u0161ujejo; kateri na\u010din izvajanja kardio-vaskularne vadbe je najbolj primeren za optimalno izgubo odve\u010dne ma\u0161\u010dobe? Na to vpra\u0161anje je zelo te\u017eko odgovoriti, saj, roko na srce, vsaka vadba [&hellip;]<\/p>\n","protected":false},"author":158,"featured_media":49862,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966,5969],"tags":[],"class_list":["post-49861","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl","category-vadbe-trening"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nizkointenziven ali hiit kardio? - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/sl\/nizkointenziven-ali-hiit-kardio\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nizkointenziven ali hiit kardio? - Building Body\" \/>\n<meta property=\"og:description\" content=\"\u00a0 Zagotovo je to tema o kateri se ljudje najve\u010dkrat pogovarjajo v fitnes in drugih \u0161portnih centrih \u0161irom po svetu in pri nas. Ljudje me \u017ee nekaj \u010dasa spra\u0161ujejo; kateri na\u010din izvajanja kardio-vaskularne vadbe je najbolj primeren za optimalno izgubo odve\u010dne ma\u0161\u010dobe? 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