{"id":61234,"date":"2021-01-12T12:10:48","date_gmt":"2021-01-12T11:10:48","guid":{"rendered":"https:\/\/bb.dwizards.dev\/hiit-ali-liss-trening-za-zmanjsanje-telesne-mascobe\/"},"modified":"2023-10-06T16:52:34","modified_gmt":"2023-10-06T16:52:34","slug":"hiit-ali-liss-trening-za-zmanjsanje-telesne-mascobe","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/hiit-ali-liss-trening-za-zmanjsanje-telesne-mascobe\/","title":{"rendered":"HIIT ALI LISS TRENING ZA ZMANJ\u0160ANJE TELESNE MA\u0160\u010cOBE?"},"content":{"rendered":"\n<p>Z gotovostjo lahko trdimo, da so ugodni u\u010dinki kardio treninga za zdravje \u0161tevilni, vendar ga mnogi vaditelji uporabljajo predvsem kot orodje za zmanj\u0161anje telesne te\u017ee. Torej, \u010de lahko pomaga dose\u010di ta cilj in hkrati pozitivno vpliva na \u0161portni uspeh in zdravje, predvsem na izbolj\u0161anje aerobne zmogljivosti ali kardiorespiratorne vzdr\u017eljivosti in s tem zmanj\u0161a tveganja za razvoj bolezni srca in o\u017eilja, zakaj pa ne. Ve\u010dina \u0161portnikov in rekreativcev bi jo morala vklju\u010diti v del svojega letnega cikla treninga. Vpra\u0161anje je le, kak\u0161no vrsto kardio treninga izbrati, \u010de je glavni cilj zmanj\u0161anje ma\u0161\u010dobe in zakaj? O tem \u010dlanku bomo primerjali dve skrajnosti kardio treninga, in sicer sprint intervalni trening (<em>eng. sprint interval training<\/em> \u2013 SIT) in nizkointenzivni kontinuirani trening (eng. low-intensity continuous training \u2013 LICT).<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">KAJ JE SIT?<\/span><\/strong><\/p>\n\n\n\n<p>SIT je pravzaprav vrsta visokointenzivnostnega intervalnega treninga (<em>eng. high-intensity interval training &#8211; HIIT<\/em>), ki je sestavljen iz ve\u010d intervalov &#8220;all out&#8221; po 30 sekund najve\u010djega napora z odmori pribli\u017eno 4 minute med napori. Ta re\u017eim se lahko izvede v obliki sprinta po ravnem ali navkreber, na tekalni stezi, kolesu, ergometru, orbitreku itd. Pomembno je le, da se izvaja nad 2. anaerobnim pragom (65 &#8211; 70% VO<sub>2<\/sub>max; anaerobni prag, nad katerim se hitro pove\u010da laktat ali mle\u010dna kislina v krvi, in vadba v tej coni se izvaja za pove\u010danje tolerance na laktat ali razvoj anaerobne sposobnosti). Rezultati raziskave so namre\u010d pokazali zanimivo razmerje med intenzivnostjo treninga in hormonsko uravnavanjem lakote ter sitosti. Ljudje so po SIT treningu v primerjavi s kardio treningom z ni\u017ejo intenzivnostjo imeli manj\u0161i ob\u010dutek lakote takoj po treningu.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">KAJ JE LICT?<\/span><\/strong><\/p>\n\n\n\n<p>LICT pa je vrsta LISS (eng. low-intensity steady state) &nbsp;kardio, ki se izvaja pod 1. aerobnim pragom (45-60% VO<sub>2<\/sub>max; aerobni prag, pod katerim je mogo\u010de izvajati trening brez da bi izgubili sapo, s ciljem razvoja aerobne zmogljivosti). Ta na\u010din je mogo\u010de izvajati na razli\u010dne na\u010dine, odvisno od udobja osebe, ki ga izvaja, na primer lahkoten tek, hoja po hribu navzgor, vo\u017enja s kolesom, na orbitreku ali ergometru itd. Ker ta na\u010din ni tako naporen, se mnogim morda zdi, da ne bo pomagalo pri izgubi ma\u0161\u010dobe, vendar to ni res. Ta dejavnost se izvaja v aerobnih pogojih, kar pomeni, da ima telo dovolj kisika za porabo energije shranjene v ma\u0161\u010dobnih kislinah. Poleg tega tovrstna aktivnost ni tako naporna, zato jo lahko izvajamo dlje in pogosteje v primerjavi z visokointenzivnimi kardio treningi, ki so bistveno kraj\u0161i in po katerih potrebujemo dalj\u0161i \u010das okrevanja.<\/p>\n\n\n\n<p>Na koncu se moramo zavedati, da je neizogiben segment izgube te\u017ee in ma\u0161\u010dobnega tkiva energetski primanjkljaj. DO tega cilja si lahko pomagamo na dva na\u010dina. Zvi\u0161amo na\u0161o porabo energije, to pomeni vklju\u010dino ve\u010d treningov in na splo\u0161no ve\u010d gibanja v na\u0161e \u017eivljenje. Druga stvar pa je, da zau\u017eijemo manj kalorij.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">KAK\u0160NO VRSTO TRENINGA IZBRATI?<\/span><\/strong><\/p>\n\n\n\n<p>Ko pogledamo vse, kar smo se prej nau\u010dili, lahko ugotovimo, da sta oba zgornja koncepta kardio treninga (SIT in LICT) le orodja in da lahko z obema dose\u017eemo ta cilj. Kardio SIT bo trajal kraj\u0161e in ga je treba izvajati manj pogosto zaradi dalj\u0161ega \u010dasa regeneracije. Iz tega razloga je dobro za ljudi, ki nimajo veliko \u010dasa za trening. Kljub temu, da gre za visoko intenzivnost, poraba energije med tem treningom ne bo velika, zato ne bo veliko prispevala k porabi energije, bo pa njena intenzivnost pomagala uravnavati lakoto in sitost skozi hormonski sistem, ki bo \u010dez dan morda porabil manj kalorij. Tako se bo ustvaril kalorijski deficit in \u0161tevilke na va\u0161i tehtnici bodo pri\u010dele upadati. Slaba stran SIT treninga je, da visoka intenzivnost ni priporo\u010dljiva za ljudi z nekaterimi zdravstvenimi te\u017eavami, kot so povi\u0161an krvni tlak in te\u017eave s srcem, in ni idealna za ljudi, ki jim bo poslab\u0161ana zmogljivost in \/ ali okrevanje po kak\u0161ni drugi dejavnosti. Po drugi strani lahko LICT izvaja skoraj vsakdo, lahko ga izvajamo dlje \u010dasa in pogosteje ter lahko znatno porabimo energijo, kar bo povzro\u010dilo primanjkljaj energije in spodbudilo izgubo telesne te\u017ee in ma\u0161\u010dobnega tkiva. Slaba stran je, da bo bolj zamudna dejavnost in ne bo toliko prispevala k ob\u010dutku sitosti, ravno nasprotno, spodbujala bo pove\u010dan ob\u010dutek lakote, zato bo med izvajanjem treba natan\u010dneje spremljati vnos energije. Pomembno je, da izberemo na\u010din treninga, ki vam ustreza.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Z gotovostjo lahko trdimo, da so ugodni u\u010dinki kardio treninga za zdravje \u0161tevilni, vendar ga mnogi vaditelji uporabljajo predvsem kot orodje za zmanj\u0161anje telesne te\u017ee. Torej, \u010de lahko pomaga dose\u010di ta cilj in hkrati pozitivno vpliva na \u0161portni uspeh in zdravje, predvsem na izbolj\u0161anje aerobne zmogljivosti ali kardiorespiratorne vzdr\u017eljivosti in s tem zmanj\u0161a tveganja za [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":61235,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5967],"tags":[],"class_list":["post-61234","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-hujsanje-trening"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HIIT ALI LISS TRENING ZA ZMANJ\u0160ANJE TELESNE MA\u0160\u010cOBE? - 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\/hiit-ali-liss-trening-za-zmanjsanje-telesne-mascobe\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HIIT ALI LISS TRENING ZA ZMANJ\u0160ANJE TELESNE MA\u0160\u010cOBE? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Z gotovostjo lahko trdimo, da so ugodni u\u010dinki kardio treninga za zdravje \u0161tevilni, vendar ga mnogi vaditelji uporabljajo predvsem kot orodje za zmanj\u0161anje telesne te\u017ee. Torej, \u010de lahko pomaga dose\u010di ta cilj in hkrati pozitivno vpliva na \u0161portni uspeh in zdravje, predvsem na izbolj\u0161anje aerobne zmogljivosti ali kardiorespiratorne vzdr\u017eljivosti in s tem zmanj\u0161a tveganja za [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/hiit-ali-liss-trening-za-zmanjsanje-telesne-mascobe\/\" \/>\n<meta property=\"og:site_name\" content=\"Building Body\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/buildingbody\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-12T11:10:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:52:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2021\/01\/HIIT-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Buildingbody\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Buildingbody\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/hiit-ali-liss-trening-za-zmanjsanje-telesne-mascobe\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/hiit-ali-liss-trening-za-zmanjsanje-telesne-mascobe\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"HIIT ALI LISS TRENING ZA ZMANJ\u0160ANJE TELESNE MA\u0160\u010cOBE?\",\"datePublished\":\"2021-01-12T11:10:48+00:00\",\"dateModified\":\"2023-10-06T16:52:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/hiit-ali-liss-trening-za-zmanjsanje-telesne-mascobe\/\"},\"wordCount\":757,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"articleSection\":[\"TRENING\",\"Huj\u0161anje\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/hiit-ali-liss-trening-za-zmanjsanje-telesne-mascobe\/\",\"url\":\"https:\/\/building-body.com\/sl\/hiit-ali-liss-trening-za-zmanjsanje-telesne-mascobe\/\",\"name\":\"HIIT ALI LISS TRENING ZA ZMANJ\u0160ANJE TELESNE MA\u0160\u010cOBE? 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