До колко ефективна може да бъде една кардио тренировка? Много от хората правещи кардио тренировки, отиват на веолергометрите и не влагат много усилия, след време обаче виждат резултат и знаят че това всъщност върши работа. Но все пак, какво ще стане ако ви кажем, че има и по-оптимален вариант, с които може да сваляте по-бързо и по-лесно излишните мазнини? Всички хора в днешно време търсят, по-бърз и по-лесен начин за достигане на дадена цел. Високо интензивните интервални тренировки не са пряк път към достигане на целта ви, а просто по-оптимален и работещ вариант.

Какво представлява високи интензивната интервална тренировка (HIIT) и с какво се различава от стандартната кардио тренировка?

Както подсказва името, високо интензивната интервална тренировка, представлява серия от физически упражнения, през определен период от време, които биват изпълнявани на по-висока интензивност. Идеален метод би било да тренираме с голяма интензивност дълъг период от време но това е просто невъзможно, когато тренираме с по-ниска интензивност имаме повече загуба на енергия и изтощаване и обратно когато тренираме с по-малка интензивност имаме много по-голяма издръжливост но и по-малка загуба на енергия за същото време. Например при изпълнение на стандартна кардио тренировка, например бягане, ще изразходим Х количество калории за 30 мин, в същото време при изпълнение на HIIT тренировка ще изразходим по-голямо количество калории заради по-високата интензивност на тренировката,  за по-малко време като остатъчния и общия резултат ще са по-добри. Освен това кардиото е монотонно, и човек бързо се отегчава, докато при HIIT тренировките няма да имате време за отегчение. Високо интензивните интервални тренировки  подобряват както анаеробната така и аеробната издръжливост.

  • Анаеробна издръжливост – се постига чрез  упражнения с нисък обем и висока интензивност, често използвана от спринтьори и други атлети, трениране на подобен тип упражнения може да ви подпомогне да станете по-бързи и като цяло наличие на по-експлозивна сила.
  • Аеробна издръжливост от друга страна  е способността на тялото на човек да достави достатъчно кислород до мускулната тъкан за да издръжи на по-продължителни натоварвания.  Аеробната издръжливост се среща в ежедневието, подсъзнателно и съзнателно по-време на ежедневните дейности като ходене, чистене, каране на колело и други.

С две думи получаваме няколко ползи едновременно, ставаме по-бързи и ефективни а в същото време и по-издръжливи!  Докато при нормалното кардио е налице само издръжливостта.

Ползи от HIIT

  • Нямате нужда от уреди и екипировки
  • Ще изгаряте повече излишни мазнини
  • Ще забързате метаболизма си
  • Спомагане на увеличаването на мускулната маса
  • Остатъчен ефект на горене на излишни мазнини след края на тренировката
  • Отнема по-малко време в сравнение с нормалното кардио
  • Има големи и продължителни резултати поради трудното адаптиране на организма

 

Примери за високо интензивни интервални тренировки

Има HIIT тренировки, които изискват частта в която не тренирате да спрете напълно за да поемете дъх, но има тренировки като например интервалното бягане, в които частта в която не сте под голямо натоварване не спирате да бягате а просто забавяте доста темпото, например спринтирате 20 секунди след което забавяте темпото и продължавате така 40 секунди. Препоръчителна продължителност на тренировките 20-45мин. След всеки кръг или през няколко кръга е добре да забавите повече темпото за да нормализирате пулса си, след което продължите с тренировката. Все пак при този тип тренировки, имайте предвид, че ако имате много енергия за дълъг период от време то най-вероятно не се натоварвате достатъчно и обратно, ако имате прекалено малко енергия и не успявате да направите дори 20 минутна тренировка, то най-вероятно се натоварвате повече от колкото трябва, в такъв случай сменете тренировката си с такава която има по-голям период на почивка, или просто намалете интензитета на упражненията – може например да ги смените с други, по-малко натоварващи упражнения.

Основни съотношения на интервалите (редува се висока, ниска което е равно на 1 кръг):

Съотношение 1:3

  • висока интензивност 40-60 секунди
  • ниска 13-30 секунди
  • кръгове 6-8

Съотношение 1:2

  • висока интензивност 20-60 секунди
  • ниска интензивност 40-120 секунди
  • кръгове 8-10

Съотношение 1:1

  • висока интензивност 20-60
  • ниска интензивност 20-60
  • кръгове 10-12

Съотношение 2:1

  • висока интензивност 20 секунди
  • ниска интензивност  10
  • кръгове 8-12

Има разбира се и други разновидности, но това е само за да предобиете идея какво представлява една HIIT тренировка. Очаквайте и готови високо интензивни интервални тренировки.

By Admin

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