A magas intenzitású intervallumos edzés (HIIT) az állandó intenzitású kardióhoz hasonlítva megegyező egészségvédő és súlycsökkentő hatással bír, és mindezt az idő töredéke alatt teszi. Hogyan tudjuk a HIIT-t a mindennapokba átvinni, hogy ezeket a pozitív hatásokat megtapasztaljuk?
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A magas intenzitású intervallumos edzés azoknak lehet hatásos módszer, akik rövidebb időbefektetéssel szeretnének súlyt veszteni és kardiovaszkuláris egészségüket javítani, mint ami lehetséges mérsékelt intenzitású kardióval (SSC). Bizonyítást nyert, hogy az állandó intenzitású kardió segíti a metabolikus és szívérrendszeri panaszokat, és mint ilyen, a súly, vércukor (Warbourton, 2006b; Boutcher, 2011; Boule et al, 2001) és vérnyomás kontroljában játszik fontos szerepet (Skutnik et al, 2016). HIIT tréningnek sikerült hasonló eredményeket felmutatnia (Falcone et al, 2015; Jelleyman et al, 2015; Rognmo et al, 2004; Little et al, 2011) csupán feleannyi (Hood et al, 2011, Garber et al, 2011), illetve az idő egyharmada alatt (Skutnik et al, 2016). Az intervallumos edzés módszere nem egy új elképzelés, a Wingate protokolt 1974-ben kutatási célokkal mutatták be, azóta már rengeteg különböző formája használatos. Az utóbbi évtizedekben az egészséggel foglalkozó szakemberek az American College of Sports Medicine ajánlását követték a mérsékelt intenzitású kardió edzés terén, amely minimum 150 percet ajánlott ebből hetente az átlagos mozogni kívánónak (Whaley, 2006). 2011-ben kiterjesztették ajánlásukat a magas intenzitású, élénk szív és légzőszervet is megdolgoztató gyakorlatokra. A javaslatuk magába foglal minimum 20 perc magas intenzitású edzést háromszor egy héten, a HIIT-et is ideértve, [...]
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