{"id":1311,"date":"2026-03-06T15:26:47","date_gmt":"2026-03-06T15:26:47","guid":{"rendered":"https:\/\/www.welovecycling.com\/gr\/?p=1311"},"modified":"2026-03-06T15:26:47","modified_gmt":"2026-03-06T15:26:47","slug":"%ce%b1%ce%bd%ce%bf%cf%83%ce%af%ce%b1-%cf%80%ce%bf%ce%b4%ce%b7%ce%bb%ce%ac%cf%84%ce%b7-%cf%84%ce%b9-%ce%ad%cf%87%ce%b5%ce%b9-%ce%bc%ce%b5%ce%b3%ce%b1%ce%bb%cf%8d%cf%84%ce%b5%cf%81%ce%b7-%cf%83%ce%b7","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/gr\/2026\/03\/06\/%ce%b1%ce%bd%ce%bf%cf%83%ce%af%ce%b1-%cf%80%ce%bf%ce%b4%ce%b7%ce%bb%ce%ac%cf%84%ce%b7-%cf%84%ce%b9-%ce%ad%cf%87%ce%b5%ce%b9-%ce%bc%ce%b5%ce%b3%ce%b1%ce%bb%cf%8d%cf%84%ce%b5%cf%81%ce%b7-%cf%83%ce%b7\/","title":{"rendered":"\u0391\u03bd\u03bf\u03c3\u03af\u03b1 \u03a0\u03bf\u03b4\u03b7\u03bb\u03ac\u03c4\u03b7: \u03a4\u03b9 \u03ad\u03c7\u03b5\u03b9 \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf \u03b1\u03c3\u03b8\u03ad\u03bd\u03b5\u03b9\u03b1\u03c2, \u03b7 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03ae \u03bf \u03cc\u03b3\u03ba\u03bf\u03c2;"},"content":{"rendered":"

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\u0391\u03bb\u03bb\u03ac \u03b5\u03b4\u03ce \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03b1\u03bd\u03b1\u03c4\u03c1\u03bf\u03c0\u03ae: \u0394\u03b5\u03bd \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03bf\u03c5\u03bd \u03b5\u03be\u03af\u03c3\u03bf\u03c5 \u03cc\u03bb\u03b5\u03c2 \u03bf\u03b9 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf \u03b1\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1. \u03a0\u03c1\u03cc\u03c3\u03c6\u03b1\u03c4\u03b5\u03c2 \u03b1\u03bd\u03b1\u03c3\u03ba\u03bf\u03c0\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b7 \u03bc\u03ad\u03c4\u03c1\u03b9\u03b1 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03b7\u03bd \u03b1\u03bd\u03bf\u03c3\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03b5\u03c0\u03b9\u03c4\u03ae\u03c1\u03b7\u03c3\u03b7, \u03b5\u03bd\u03ce \u03bc\u03cc\u03bd\u03bf \u03bf\u03b9 \u03b1\u03ba\u03c1\u03b1\u03af\u03b5\u03c2, \u03bc\u03b7 \u03c3\u03c5\u03bd\u03b7\u03b8\u03b9\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u03ae \u03b1\u03bd\u03b5\u03c0\u03b1\u03c1\u03ba\u03ce\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03b5\u03c3\u03c4\u03b7\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b5\u03c2 \u03b4\u03b7\u03bc\u03b9\u03bf\u03c5\u03c1\u03b3\u03bf\u03cd\u03bd \u03bf\u03c5\u03c3\u03b9\u03b1\u03c3\u03c4\u03b9\u03ba\u03cc \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf. \u039c\u03b5 \u03ac\u03bb\u03bb\u03b1 \u03bb\u03cc\u03b3\u03b9\u03b1, \u03b4\u03b5\u03bd \u03ad\u03c7\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03bc\u03cc\u03bd\u03bf \u03c4\u03bf \u03c0\u03cc\u03c3\u03bf \u03c3\u03ba\u03bb\u03b7\u03c1\u03ac \u03ae \u03c0\u03cc\u03c3\u03bf \u03ba\u03b1\u03b9\u03c1\u03cc \u03b3\u03c5\u03bc\u03bd\u03ac\u03b6\u03b5\u03c3\u03c4\u03b5, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03b5\u03be\u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7, \u03c4\u03bf\u03bd \u03cc\u03b3\u03ba\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7.<\/p>\n

\u0388\u03bd\u03c4\u03b1\u03c3\u03b7 \u03ad\u03bd\u03b1\u03bd\u03c4\u03b9 \u03cc\u03b3\u03ba\u03bf\u03c5: \u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03b9\u03bf \u03b5\u03c0\u03b9\u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf;<\/strong><\/h2>\n

\u03a4\u03b1 \u03b4\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 (HIIT) \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b1\u03b3\u03c9\u03bd\u03b9\u03c3\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b5\u03c2 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03bf\u03cd\u03bd \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c0\u03c4\u03ce\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03b1\u03c0\u03cc \u03cc,\u03c4\u03b9 \u03bf\u03b9 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ad\u03c2 \u03b4\u03b9\u03b1\u03b4\u03c1\u03bf\u03bc\u03ad\u03c2 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2. \u039c\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03c5\u03c0\u03b5\u03c1\u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b5\u03c2, \u03b7 \u03b4\u03c1\u03b1\u03c3\u03c4\u03b7\u03c1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03c9\u03bd \u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03c9\u03bd \u03c6\u03c5\u03c3\u03b9\u03ba\u03ce\u03bd \u03b4\u03bf\u03bb\u03bf\u03c6\u03cc\u03bd\u03c9\u03bd (\u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03c0\u03bf\u03bb\u03b5\u03bc\u03bf\u03cd\u03bd \u03c4\u03bf\u03c5\u03c2 \u03b9\u03bf\u03cd\u03c2) \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03ad\u03c3\u03b5\u03b9 \u03ba\u03b1\u03c4\u03ac 20-50% \u03b3\u03b9\u03b1 \u03ce\u03c1\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03b4\u03b5\u03af\u03ba\u03c4\u03b5\u03c2 \u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ae\u03c2 \u03b1\u03c5\u03be\u03ac\u03bd\u03bf\u03bd\u03c4\u03b1\u03b9. \u0391\u03bb\u03bb\u03ac \u03b5\u03b4\u03ce \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03b1\u03b3\u03af\u03b4\u03b1: \u0391\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03ba\u03b1\u03bb\u03ac \u03c4\u03c1\u03bf\u03c6\u03bf\u03b4\u03bf\u03c4\u03b7\u03bc\u03ad\u03bd\u03bf\u03b9, \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03c4\u03bf\u03b9 \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03ae\u03b4\u03b7 \u03b5\u03be\u03b1\u03bd\u03c4\u03bb\u03b7\u03bc\u03ad\u03bd\u03bf\u03b9, \u03c4\u03bf \u03b1\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03c3\u03c5\u03c7\u03bd\u03ac \u03b5\u03c0\u03b1\u03bd\u03ad\u03c1\u03c7\u03b5\u03c4\u03b1\u03b9 \u03b9\u03c3\u03c7\u03c5\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf, \u03bc\u03b9\u03b1 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03c0\u03bf\u03c5 \u03bf\u03bd\u03bf\u03bc\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 “\u03b1\u03bd\u03bf\u03c3\u03bf\u03b5\u03bd\u03af\u03c3\u03c7\u03c5\u03c3\u03b7”.<\/p>\n

\u039f\u03b9 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b5\u03c2, \u03b1\u03c1\u03b3\u03ad\u03c2 \u03b4\u03b9\u03b1\u03b4\u03c1\u03bf\u03bc\u03ad\u03c2 \u03b8\u03b5\u03c9\u03c1\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03ac “\u03b1\u03c3\u03c6\u03b1\u03bb\u03b5\u03af\u03c2”, \u03b1\u03bb\u03bb\u03ac \u03bf \u03c7\u03c1\u03cc\u03bd\u03b9\u03bf\u03c2 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf\u03c2 \u03cc\u03b3\u03ba\u03bf\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03af\u03c3\u03bf\u03c5 \u03b5\u03c0\u03b9\u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf\u03c2. \u039c\u03b9\u03b1 12\u03b5\u03c4\u03ae\u03c2 \u03bc\u03b5\u03bb\u03ad\u03c4\u03b7 \u03c3\u03b5 \u03bf\u03bb\u03c5\u03bc\u03c0\u03b9\u03b1\u03ba\u03bf\u03cd\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03b4\u03b9\u03b1\u03c0\u03af\u03c3\u03c4\u03c9\u03c3\u03b5 \u03cc\u03c4\u03b9 \u03b5\u03ba\u03b5\u03af\u03bd\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c6\u03cc\u03c1\u03c4\u03bf \u03b5\u03af\u03c7\u03b1\u03bd \u03bc\u03b7 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03bd\u03c4\u03b9\u03b4\u03c1\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c9\u03bd \u03a4-\u03ba\u03c5\u03c4\u03c4\u03ac\u03c1\u03c9\u03bd \u03ba\u03b1\u03b9 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b1\u03c3\u03b8\u03ad\u03bd\u03b5\u03b9\u03b5\u03c2, \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03c7\u03b5\u03b9\u03bc\u03ce\u03bd\u03b1. \u03a4\u03bf \u03b6\u03ae\u03c4\u03b7\u03bc\u03b1 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bf \u03cc\u03b3\u03ba\u03bf\u03c2 \u03b1\u03c0\u03cc \u03bc\u03cc\u03bd\u03bf\u03c2 \u03c4\u03bf\u03c5, \u03b1\u03bb\u03bb\u03ac \u03c4\u03bf \u03c3\u03c9\u03c1\u03b5\u03c5\u03c4\u03b9\u03ba\u03cc \u03c3\u03c4\u03c1\u03b5\u03c2 \u03c3\u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf, \u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7.<\/p>\n

\u03a4\u03b1 \u03c0\u03b9\u03bf \u03b5\u03c0\u03b9\u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03b1 \u03c3\u03b5\u03bd\u03ac\u03c1\u03b9\u03b1:<\/p>\n

    \n
  • \u03a3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b5\u03c2 HIIT \u03bc\u03b5 \u03bd\u03b7\u03c3\u03c4\u03b5\u03af\u03b1 (\u03c0.\u03c7., \u03c0\u03c1\u03c9\u03b9\u03bd\u03ac \u03b4\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 VO2 max \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03bf \u03c0\u03c1\u03c9\u03b9\u03bd\u03cc).<\/li>\n
  • Back-to-back \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7.<\/li>\n
  • \u0395\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 20+ \u03c9\u03c1\u03ce\u03bd \u03bc\u03b5 \u03ba\u03b1\u03ba\u03cc \u03cd\u03c0\u03bd\u03bf \u03ae \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae.<\/li>\n
  • \u0394\u03b9\u03b1\u03b4\u03bf\u03c7\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b1\u03b4\u03c1\u03bf\u03bc\u03ad\u03c2 4+ \u03c9\u03c1\u03ce\u03bd \u03c3\u03b5 \u03ba\u03c1\u03cd\u03b5\u03c2\/\u03c5\u03b3\u03c1\u03ad\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2.<\/li>\n<\/ul>\n

    \u0391\u03c3\u03c6\u03b1\u03bb\u03ad\u03c3\u03c4\u03b5\u03c1\u03b5\u03c2 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2 \u03bb\u03cd\u03c3\u03b5\u03b9\u03c2:<\/p>\n

      \n
    • \u03a3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b5\u03c2 HIIT \u03c3\u03b5 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03c3\u03af\u03c4\u03b9\u03c3\u03b7\u03c2, \u03bc\u03b5 \u03c5\u03b4\u03b1\u03c4\u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b5\u03c2 \u03c0\u03c1\u03b9\u03bd \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1.<\/li>\n
    • \u03a3\u03cc\u03bb\u03bf \u03b5\u03be\u03c9\u03c4\u03b5\u03c1\u03b9\u03ba\u03ac \u03b4\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 (\u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03b1\u03ad\u03c1\u03b1, \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf \u03c0\u03b1\u03b8\u03bf\u03b3\u03cc\u03bd\u03c9\u03bd).<\/li>\n
    • \u03a0\u03b5\u03c1\u03b9\u03bf\u03c1\u03af\u03c3\u03c4\u03b5 \u03c4\u03bf\u03bd \u03cc\u03b3\u03ba\u03bf \u03c3\u03c4\u03bf 80% \u03c4\u03bf\u03c5 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf\u03c5 \u03b9\u03c3\u03c4\u03bf\u03c1\u03b9\u03ba\u03bf\u03cd \u03c3\u03b1\u03c2 \u03c6\u03bf\u03c1\u03c4\u03af\u03bf\u03c5 \u03c4\u03bf \u03c7\u03b5\u03b9\u03bc\u03ce\u03bd\u03b1.<\/li>\n
    • \u0394\u03ce\u03c3\u03c4\u03b5 \u03c0\u03c1\u03bf\u03c4\u03b5\u03c1\u03b1\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03b1\u03bd\u03b5\u03c6\u03bf\u03b4\u03b9\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5 \u03ba\u03b1\u03cd\u03c3\u03b9\u03bc\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03bc\u03c0\u03bb\u03bf\u03ba \u03c5\u03c8\u03b7\u03bb\u03bf\u03cd \u03cc\u03b3\u03ba\u03bf\u03c5.<\/li>\n<\/ul>\n

      HRV, \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b7 \u03c3\u03cd\u03bd\u03b4\u03b5\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03bb\u03bf\u03af\u03bc\u03c9\u03be\u03b7\u03c2<\/strong><\/h2>\n

      \u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03c3\u03c5\u03c7\u03bd\u03ac \u03c3\u03b1\u03c2 \u03c0\u03c1\u03bf\u03b5\u03b9\u03b4\u03bf\u03c0\u03bf\u03b9\u03b5\u03af \u03c0\u03c1\u03b9\u03bd \u03b1\u03c1\u03c1\u03c9\u03c3\u03c4\u03ae\u03c3\u03b5\u03c4\u03b5. \u0397 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bb\u03b7\u03c4\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03bf\u03cd \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd (HRV) \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf\u03c5\u03c2 \u03c0\u03c1\u03ce\u03b9\u03bc\u03bf\u03c5\u03c2 \u03b4\u03b5\u03af\u03ba\u03c4\u03b5\u03c2. \u0397 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b1 \u03b4\u03b5\u03af\u03c7\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03bc\u03b9\u03b1 \u03be\u03b1\u03c6\u03bd\u03b9\u03ba\u03ae \u03c0\u03c4\u03ce\u03c3\u03b7 \u03c4\u03b7\u03c2 HRV \u03c0\u03c1\u03bf\u03b7\u03b3\u03b5\u03af\u03c4\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b1\u03c3\u03b8\u03ad\u03bd\u03b5\u03b9\u03b1\u03c2 \u03ba\u03b1\u03c4\u03ac 1-3 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c3\u03c4\u03bf 70% \u03c4\u03c9\u03bd \u03c0\u03b5\u03c1\u03b9\u03c0\u03c4\u03ce\u03c3\u03b5\u03c9\u03bd. \u0391\u03bd \u03c0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af\u03c4\u03b5 \u03c4\u03b7\u03bd HRV \u03c3\u03b1\u03c2, \u03c4\u03cc\u03c4\u03b5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03c3\u03b5 \u03b5\u03c0\u03b9\u03c6\u03c5\u03bb\u03b1\u03ba\u03ae \u03ba\u03b1\u03b9 \u03b1\u03bd \u03c0\u03ad\u03c3\u03b5\u03b9 \u03ba\u03b1\u03c4\u03ac 10-15% \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bc\u03ad\u03c3\u03bf \u03cc\u03c1\u03bf \u03c4\u03c9\u03bd 7 \u03b7\u03bc\u03b5\u03c1\u03ce\u03bd \u03c3\u03b1\u03c2, \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03b9\u03c1\u03cc\u03c2 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03ae \u03bd\u03b1 \u03c0\u03ac\u03c1\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b7\u03bc\u03ad\u03c1\u03b1 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7\u03c2.<\/p>\n

      \u0386\u03bb\u03bb\u03b5\u03c2 \u03ba\u03cc\u03ba\u03ba\u03b9\u03bd\u03b5\u03c2 \u03c3\u03b7\u03bc\u03b1\u03af\u03b5\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bb\u03b1\u03bc\u03b2\u03ac\u03bd\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03b7\u03c1\u03b5\u03bc\u03af\u03b1\u03c2 5+ bpm \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ae \u03c4\u03b9\u03bc\u03ae, \u03ba\u03b1\u03ba\u03ae \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5 (\u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1, \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc 85% \u03c3\u03c4\u03b1 \u03c6\u03bf\u03c1\u03b7\u03c4\u03ac \u03cc\u03c1\u03b3\u03b1\u03bd\u03b1) \u03ba\u03b1\u03b9 \u03c5\u03c0\u03bf\u03ba\u03b5\u03b9\u03bc\u03b5\u03bd\u03b9\u03ba\u03ae \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7 \u03ae \u03b5\u03c5\u03b5\u03c1\u03b5\u03b8\u03b9\u03c3\u03c4\u03cc\u03c4\u03b7\u03c4\u03b1.<\/p>\n

      \u0397 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1 \u03ba\u03b5\u03c1\u03b4\u03af\u03b6\u03b5\u03b9 \u03c4\u03bf\u03c5\u03c2 \u03b7\u03c1\u03c9\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2<\/strong><\/h2>\n

      \u0395\u03af\u03bd\u03b1\u03b9 \u03c0\u03b1\u03c1\u03b1\u03bd\u03cc\u03b7\u03c3\u03b7 \u03bd\u03b1 \u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03bf\u03c0\u03bf\u03b9\u03b1\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03bc\u03bf\u03c1\u03c6\u03ae \u03bf\u03be\u03b5\u03af\u03b1\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03c9\u03c2 \u03b1\u03bd\u03bf\u03c3\u03bf\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03b1\u03bb\u03c4\u03b9\u03ba\u03ae. \u039f\u03b9 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9, \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03b1, \u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b1\u03c4\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03b1\u03bd\u03bf\u03c3\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03cc\u03bb\u03b7 \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b6\u03c9\u03ae\u03c2. \u039f\u03b9 \u03b5\u03c0\u03af\u03bb\u03b5\u03ba\u03c4\u03bf\u03b9 \u03c0\u03bf\u03b4\u03b7\u03bb\u03ac\u03c4\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03bf\u03bb\u03bf\u03ba\u03bb\u03b7\u03c1\u03ce\u03bd\u03bf\u03c5\u03bd \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf 80% \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03ad\u03bd\u03c9\u03bd \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03c9\u03bd \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd 7 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2 \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b5\u03c2 \u03bd\u03b1 \u03c0\u03b5\u03c4\u03cd\u03c7\u03bf\u03c5\u03bd \u03c4\u03bf\u03c5\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2 \u03c4\u03b7\u03c2 \u03c3\u03b5\u03b6\u03cc\u03bd \u03c4\u03bf\u03c5\u03c2, \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03b5\u03c0\u03b5\u03b9\u03b4\u03ae \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03bf\u03c5\u03bd \u03c4\u03b9\u03c2 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc \u03b1\u03c3\u03b8\u03ad\u03bd\u03b5\u03b9\u03b5\u03c2.<\/p>\n

      \u03a3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03b1\u03bd\u03bf\u03c3\u03bf\u03c0\u03bf\u03b9\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03cd\u03c3\u03c4\u03b7\u03bc\u03b1 \u03c3\u03b1\u03bd \u03c4\u03bf FTP \u03c3\u03b1\u03c2. \u03a0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03c4\u03bf \u03c3\u03c4\u03c1\u03b5\u03c2, \u03b1\u03bb\u03bb\u03ac \u03bc\u03cc\u03bd\u03bf \u03b1\u03bd \u03b4\u03b9\u03b1\u03c7\u03b5\u03b9\u03c1\u03af\u03b6\u03b5\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c6\u03bf\u03c1\u03c4\u03af\u03bf. \u039f \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03ba\u03af\u03bd\u03b4\u03c5\u03bd\u03bf, \u03b1\u03bb\u03bb\u03ac \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03c1\u03cc\u03c0\u03bf \u03c0\u03bf\u03c5 \u03bd\u03b1 \u03b5\u03bd\u03b9\u03c3\u03c7\u03cd\u03b5\u03b9, \u03cc\u03c7\u03b9 \u03bd\u03b1 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ad\u03bb\u03bb\u03b5\u03b9, \u03c4\u03b7\u03bd \u03ac\u03bc\u03c5\u03bd\u03ac \u03c3\u03b1\u03c2. \u0395\u03b4\u03ce \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03bd\u03bf\u03c5.<\/p>\n

        \n
      • \u03a0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03ad\u03be\u03c5\u03c0\u03bd\u03b1: \u0391\u03bd\u03c4\u03b9\u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ae\u03c3\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b1 HIIT \u03bc\u03b5 \u03bc\u03b9\u03b1 \u03b2\u03cc\u03bb\u03c4\u03b1 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b1\u03bd \u03b7 HRV \u03b5\u03af\u03bd\u03b1\u03b9 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae. \u03a0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03cc\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b1\u03be\u03b9\u03b4\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03c9\u03bd \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03ac\u03c3\u03b5\u03c9\u03bd \u03c5\u03c8\u03b7\u03bb\u03bf\u03cd \u03c3\u03c4\u03c1\u03b5\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03bb\u03b7\u03c0\u03c4\u03b9\u03ba\u03bf\u03cd\u03c2 \u03bb\u03cc\u03b3\u03bf\u03c5\u03c2.<\/li>\n
      • \u0388\u03be\u03c5\u03c0\u03bd\u03bf \u03ba\u03b1\u03cd\u03c3\u03b9\u03bc\u03bf: \u03c3\u03b5 \u03b4\u03b9\u03b1\u03b4\u03c1\u03bf\u03bc\u03ad\u03c2 >90 \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd.<\/li>\n
      • \u039a\u03bf\u03b9\u03bc\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03ad\u03be\u03c5\u03c0\u03bd\u03b1: \u03ba\u03bf\u03b9\u03bc\u03b7\u03b8\u03b5\u03af\u03c4\u03b5 \u03b1\u03bd \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03b5\u03af.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

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