{"id":61411,"date":"2021-01-27T12:00:15","date_gmt":"2021-01-27T11:00:15","guid":{"rendered":"https:\/\/bb.dwizards.dev\/tabata-kaj-kako-in-zakaj\/"},"modified":"2023-10-06T16:52:52","modified_gmt":"2023-10-06T16:52:52","slug":"tabata-kaj-kako-in-zakaj","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/tabata-kaj-kako-in-zakaj\/","title":{"rendered":"TABATA &#8211; KAJ, KAKO IN ZAKAJ?"},"content":{"rendered":"\n<p>\u010cas je denar &#8211; in to ni le rek, ampak je postala kruta realnost. \u0160tevilni zaradi natrpanega dnevnega urnika nimajo \u010dasa za dolo\u010dene aktivnosti, zato \u017eelijo pose\u010di po \u010dim hitrej\u0161i re\u0161itvi. Tako je tudi s treningom &#8211; v zadnjem \u010dasu so \u0161portni navdu\u0161enci prisiljeni najti program treninga, ki jih bo najhitreje pripeljal do rezultatov. Primer tak\u0161nega treninga se imenuje tabata.<\/p>\n\n\n\n<p style=\"font-size:19px\"><strong><span class=\"has-inline-color has-vivid-red-color\">KAJ JE TABATA?<\/span><\/strong><\/p>\n\n\n\n<p>\u010ce vas zanima intervalni trening, ste morda \u017ee sli\u0161ali za nekaj, kar se imenuje trening tabata. Ta trening je oblika visoko intenzivnega intervalnega treninga, namenjenega pospe\u0161itvi va\u0161ega sr\u010dnega utripa v anaerobnem obmo\u010dju v kratkem \u010dasu. Ko izvajate tabato, trenirate vse svoje energetske sisteme, \u010desar obi\u010dajni kardio treningi ne po\u010dnejo.<\/p>\n\n\n\n<p>Ne samo, da pove\u010da va\u0161o telesno pripravljenost, temve\u010d vam pomaga, da med vadbo in po njej porabite ve\u010d kalorij. Razlog, da ta vrsta vadbe HIIT deluje tako dobro, je razmerje med vadbo in po\u010ditkom &#8211; na primer med vsakim obdobjem vadbe, ki obi\u010dajno traja 20 sekund, imate le 10 sekund po\u010ditka.<\/p>\n\n\n\n<p>Ta zelo kratek interval ni dovolj za popolno okrevanje, kar je eden od razlogov, zakaj je odli\u010den za pove\u010danje vzdr\u017eljivosti in doseganje forme.<\/p>\n\n\n\n<p style=\"font-size:19px\"><strong><span class=\"has-inline-color has-vivid-red-color\">POREKLO TABATE<\/span><\/strong><\/p>\n\n\n\n<p>Ideja za trening tabate je pri\u0161la iz sveta \u0161porta. Dr. Tabata, profesor na Fakulteti za \u0161port in zdravstvene vede na Univerzi Ritsumeikan na Japonskem, je skupaj z glavnim trenerjem japonske ekipe za hitrostno drsanje \u017eelel vedeti, ali so zelo kratki visokointenzivni intervali treninga, ki jim sledijo \u0161e kraj\u0161i intervali po\u010ditka koristni za izbolj\u0161anje zmogljivosti drsalcev.<\/p>\n\n\n\n<p>Da bi preizkusil u\u010dinkovitost tega re\u017eima treninga, je dr. Tabata preiskovance opravil s 4-minutnim vadbenim treningom tabata (170% od VO2 mas) na sobnem kolesu. Nato je rezultate primerjal z drugo skupino \u0161portnikov, ki so opravili druga\u010dno vadbo in delali s \u0161e ve\u010djo intenzivnostjo (200% VO2 max) v 4-5 intervalih po 30 sekund, \u010demur sta sledili 2 minuti po\u010ditka.<\/p>\n\n\n\n<p>Rezultati, objavljeni v Medicine &amp; Science in Sports and Exercise, so pokazali, da so \u0161portniki izbolj\u0161ali svoj VO2 max, kar je sposobnost telesa, da u\u010dinkoviteje uporablja kisik. To je privedlo do izbolj\u0161anih zmogljivosti drsalca na ledu.<\/p>\n\n\n\n<p style=\"font-size:19px\"><strong><span class=\"has-inline-color has-vivid-red-color\">ZAKAJ TABATA KORISTNA?<\/span><\/strong><\/p>\n\n\n\n<p>Druga zanimiva ugotovitev je bila, da tabata trening izbolj\u0161uje dva na\u0161a glavna energetska sistema. Tabata cilja na anaerobni energetski sistem, ki je odgovoren za kratke vaje z visoko intenzivnostjo (kot so sprinti), prav tako pa cilja na aerobni energetski sistem, ki se uporablja za vzdr\u017eljivostne vaje (kot je dolg, po\u010dasen tek).<\/p>\n\n\n\n<p>Tradicionalni intervalni trening in kardio trening sta osredoto\u010dena na aerobni sistem, a \u010de ne izstopite iz cone udobja, ne izbolj\u0161ata vedno anaerobnega sistema. Kot je v svoji raziskovalni \u0161tudiji ugotovil dr. Tabata, lahko izvajanje intenzivnega intervalnega treninga s \u010dasom po\u010ditka, kraj\u0161im od delovnega \u010dasa, cilja na oba sistema, kar bo tako \u0161portnikom kot povpre\u010dno vade\u010dim izbolj\u0161alo formo ter vzdr\u017eljivost.<\/p>\n\n\n\n<p>Trening Tabata je zelo naporen in je najprimernej\u0161i za izku\u0161ene vaditelje. Za\u010detniki naj za\u010dnejo z la\u017ejim intervalnim treningom in se postopoma prebijejo do te stopnje intenzivnosti. Zaradi razli\u010dnih vaj, ki jih lahko izvajate, je ta vrsta vadbe bolj zanimiva in zabavna kot druge vrste treningov, zaradi \u010desar je to odli\u010den dodatek k rutinskemu kardio treningu.<\/p>\n\n\n\n<p style=\"font-size:19px\"><strong><span class=\"has-inline-color has-vivid-red-color\">KAKO IZGLEDA PRIMER TRENINGA?<\/span><\/strong><\/p>\n\n\n\n<p>20 sekund zelo intenzivne vadbe (npr. Sprinti, skok v po\u010dep itd.)<\/p>\n\n\n\n<p>10 sekund po\u010ditka<\/p>\n\n\n\n<p>Ponovite 8-krat v skupno 4 minutah.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u010cas je denar &#8211; in to ni le rek, ampak je postala kruta realnost. \u0160tevilni zaradi natrpanega dnevnega urnika nimajo \u010dasa za dolo\u010dene aktivnosti, zato \u017eelijo pose\u010di po \u010dim hitrej\u0161i re\u0161itvi. Tako je tudi s treningom &#8211; v zadnjem \u010dasu so \u0161portni navdu\u0161enci prisiljeni najti program treninga, ki jih bo najhitreje pripeljal do rezultatov. Primer [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":61412,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966],"tags":[18,571,7597],"class_list":["post-61411","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl","tag-trening","tag-tabata","tag-trening-sl"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>TABATA - KAJ, KAKO IN ZAKAJ? - 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\/tabata-kaj-kako-in-zakaj\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TABATA - KAJ, KAKO IN ZAKAJ? - Building Body\" \/>\n<meta property=\"og:description\" content=\"\u010cas je denar &#8211; in to ni le rek, ampak je postala kruta realnost. \u0160tevilni zaradi natrpanega dnevnega urnika nimajo \u010dasa za dolo\u010dene aktivnosti, zato \u017eelijo pose\u010di po \u010dim hitrej\u0161i re\u0161itvi. Tako je tudi s treningom &#8211; v zadnjem \u010dasu so \u0161portni navdu\u0161enci prisiljeni najti program treninga, ki jih bo najhitreje pripeljal do rezultatov. 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