{"id":10168,"date":"2014-11-13T14:15:21","date_gmt":"2014-11-13T14:15:21","guid":{"rendered":"http:\/\/www.speed-fit.hu\/itt-az-ido-hogy-valtoztass-az-edzeseden\/"},"modified":"2014-11-13T14:15:21","modified_gmt":"2014-11-13T14:15:21","slug":"itt-az-ido-hogy-valtoztass-az-edzeseden","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/itt-az-ido-hogy-valtoztass-az-edzeseden\/","title":{"rendered":"Itt az id\u0151, hogy v\u00e1ltoztass az edz\u00e9seden!"},"content":{"rendered":"<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;>A hagyom&aacute;nyos egyenletes ritmus&uacute; edz&eacute;s legf\u0151k&eacute;pp kezd\u0151k sz&aacute;m&aacute;ra aj&aacute;nlott az&eacute;rt, hogy egy alapvet\u0151 &aacute;ll&oacute;k&eacute;pess&eacute;get szerezzenek. Ezt jobb esetben 1-2 h&oacute;nap alatt el&eacute;rik. Ezut&aacute;n viszont m&aacute;r a fejl\u0151d&eacute;s &eacute;s s&eacute;r&uuml;l&eacute;svesz&eacute;ly elker&uuml;l&eacute;se &eacute;rdek&eacute;ben &eacute;rdemesebb az intervallumos edz&eacute;st v&aacute;lasztani.<\/span><\/span><\/p>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;>A szakirodalomban az ilyen t&iacute;pus&uacute; edz&eacute;sform&aacute;t HIIT&ndash;nek h&iacute;vj&aacute;k (High Intensity Interval Training = magas intenzit&aacute;s&uacute; szakaszos edz&eacute;s), melynek el\u0151nyei k&ouml;z&eacute; sorolhat&oacute;, hogy jobban fejleszti az aerob kapacit&aacute;st (maxim&aacute;lis oxig&eacute;nfogyaszt&aacute;s m&eacute;rt&eacute;ke emelkedik). A magasabb edzetts&eacute;gi szint el&eacute;r&eacute;s&eacute;hez ez az edz&eacute;sforma sz&uuml;ks&eacute;ges. A kutat&aacute;sok szerint a leghat&eacute;konyabb zs&iacute;r&eacute;get&eacute;si edz&eacute;sforma. Ilyenkor a nyugalmi anyagcsere sebess&eacute;ge megemelkedik, majd az edz&eacute;st k&ouml;vet\u0151 24 &oacute;r&aacute;ban is p&ouml;r&ouml;g az anyagcsere.<\/span><\/span><\/p>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;><em><strong>Kiknek aj&aacute;nlott?<\/strong><\/em><\/span><\/span><\/p>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;>Aj&aacute;nlott minden olyan vend&eacute;gnek, akik m&aacute;r t&uacute;l vannak az egyenletes iram&uacute; kardi&oacute; edz&eacute;sek sz&aacute;zain, akik m&aacute;r nem &eacute;reznek javul&aacute;st &aacute;ll&oacute;k&eacute;pess&eacute;g&uuml;kben vagy akik m&aacute;r unalomig hajszolt&aacute;k magukat az &oacute;r&aacute;kon &aacute;t tart&oacute; aerob edz&eacute;sekkel.<\/span><\/span><\/p>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;><em><strong>Mi a l&eacute;nyege az intervall edz&eacute;snek? Hogyan &eacute;rdemes elkezdeni?<\/strong><\/em><\/span><\/span><\/p>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;>A legegyszer\u0171bb megfogalmaz&aacute;s szerint 2 szakasz v&aacute;ltja egym&aacute;st: a munka- &eacute;s a pihen\u0151peri&oacute;dus. <\/span><\/span><\/p>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;>Az edz&eacute;s az &ouml;sszes kardi&oacute;g&eacute;pen kivitelezhet\u0151. A legbiztons&aacute;gosabbnak a h&aacute;tt&aacute;ml&aacute;s bicikli tekinthet\u0151, viszont a legeredm&eacute;nyesebb a fut&oacute;padon val&oacute; fut&aacute;s &eacute;s s&eacute;ta kombin&aacute;ci&oacute;ja. Fontos, hogy mindenki a sz&aacute;m&aacute;ra legmegfelel\u0151bbet v&aacute;lassza, ahol a legkisebb a s&eacute;r&uuml;l&eacute;s rizik&oacute;ja. <\/span><\/span><\/p>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;>Miel\u0151tt elkezdj&uuml;k, d&ouml;nts&uuml;k el, hogy melyik edz&eacute;sm&oacute;dszer szerint szeretn&eacute;nk dolgozni:<\/span><\/span><\/p>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;>A munka-pihen\u0151 m&oacute;dszern&eacute;l el\u0151re meghat&aacute;rozott a munka &eacute;s a pihen\u0151 peri&oacute;dus&aacute;nak id\u0151tartama. Edzetts&eacute;gt\u0151l f&uuml;gg\u0151en a pihen\u0151 ar&aacute;nya dupl&aacute;ja vagy h&aacute;romszorosa is lehet a munka id\u0151tartam&aacute;hoz k&eacute;pest. Pl. 30 m&aacute;sodperc munk&aacute;hoz 90 m&aacute;sodperc pihen\u0151 tartozzon egy kezd\u0151n&eacute;l, halad&oacute;kn&aacute;l viszont m&aacute;r ez ut&oacute;bbi cs&ouml;kkenhet 60 vagy ak&aacute;r 30 m&aacute;sodpercre is. Fontos kiemelni, hogy a pihen\u0151id\u0151 hossza mindig &ouml;sszef&uuml;gg a munka id\u0151tartam&aacute;val. (Min&eacute;l hosszabb egy intervallum, ann&aacute;l r&ouml;videbb pihen\u0151id\u0151 sz&uuml;ks&eacute;ges, &eacute;s min&eacute;l r&ouml;videbb, intenz&iacute;vebb az intervallum, ann&aacute;l hosszabb pihen\u0151id\u0151re van sz&uuml;ks&eacute;g.)<\/span><\/span><\/p>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;>Kezd\u0151knek &eacute;rdemes egy hosszabb intervallummal pr&oacute;b&aacute;lkozni. P&eacute;ld&aacute;ul 1 perc munka &eacute;s 2 perc pihen\u0151id\u0151. Ezt az intervallumot 6-8-szor megism&eacute;telni pihen\u0151kkel, ami k&ouml;r&uuml;lbel&uuml;l bemeleg&iacute;t&eacute;ssel &eacute;s levezet&eacute;ssel egy&uuml;tt 25-30 percet t&ouml;lt ki.<\/span><\/span><\/p>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;><em><strong>Milyen eredm&eacute;ny v&aacute;rhat&oacute; ett\u0151l az edz&eacute;sform&aacute;t&oacute;l?<\/strong><\/em><\/span><\/span><\/p>\n<ul>\n<li>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;><em><strong>Id\u0151takar&eacute;koss&aacute;g <\/strong><\/em><\/span><\/span><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;>(a hagyom&aacute;nyos, egyenletes ritmus&uacute; mozg&aacute;shoz k&eacute;pest r&ouml;videbb id\u0151 alatt &eacute;rhet\u0151 el ugyanaz a c&eacute;l).<\/span><\/span><\/p>\n<\/li>\n<li>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;><em><strong>Hat&eacute;kony zs&iacute;r&eacute;get&eacute;s <\/strong><\/em><\/span><\/span><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;>(az edz&eacute;s ut&aacute;n is folytat&oacute;dik a felgyorsult anyagcsere).<\/span><\/span><\/p>\n<\/li>\n<li>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;><em><strong>Alakform&aacute;l&aacute;s <\/strong><\/em><\/span><\/span><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;>(r&ouml;videbb id\u0151 alatt &eacute;rhet\u0151 el a k&iacute;v&aacute;nt testforma).<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;>Rem&eacute;lem, cikkemmel siker&uuml;lt felkelteni &eacute;rdekl\u0151d&eacute;sedet, keress b&aacute;tran a fenti edz&eacute;sform&aacute;val kapcsolatosan. <\/span><\/span><\/p>\n<\/p>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;>Nagy Melinda<\/span><\/span><\/p>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><span style=&quot;font-size: medium;&quot;>szem&eacute;lyi edz\u0151 <\/span><\/span><\/p>\n<p><span style=&quot;font-family: 'Times New Roman', serif;&quot;><em>(Ezt a cikket Michel Boyle: Funkcion&aacute;lis edz&eacute;s mesterfokon c&iacute;m\u0171 k&ouml;nyv inspir&aacute;lta.)<\/em><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c9rvek az intervallumos edz\u00e9s mellett<\/p>\n<p>Sok vend\u00e9get l\u00e1tok az edz\u0151teremben, aki heti vagy napi rendszeress\u00e9ggel v\u00e9gez kardi\u00f3 edz\u00e9st fut\u00f3padon, elliptikus tr\u00e9neren vagy biciklin. Akik m\u00e1r r\u00e9g\u00f3ta \u0171zik a monoton egyenletes temp\u00f3j\u00fa edz\u00e9smunk\u00e1t, azoknak a sz\u00edv- \u00e9s kering\u00e9si rendszer\u00fckt\u0151l kezdve, a l\u00e9gz\u0151rendszeren \u00e9s az anyagcser\u00e9n \u00e1t az izmokig, a szervezet\u00fck alkalmazkodik a fizikai terhel\u00e9shez \u00e9s annak intenzit\u00e1s\u00e1hoz.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Itt az id\u0151, hogy v\u00e1ltoztass az edz\u00e9seden! &#8211; SPEEDFIT<\/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:\/\/www.speed-fit.hu\/itt-az-ido-hogy-valtoztass-az-edzeseden\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Itt az id\u0151, hogy v\u00e1ltoztass az edz\u00e9seden! &#8211; SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"\u00c9rvek az intervallumos edz\u00e9s mellett Sok vend\u00e9get l\u00e1tok az edz\u0151teremben, aki heti vagy napi rendszeress\u00e9ggel v\u00e9gez kardi\u00f3 edz\u00e9st fut\u00f3padon, elliptikus tr\u00e9neren vagy biciklin. 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