{"id":12909,"date":"2021-11-17T08:00:13","date_gmt":"2021-11-17T06:00:13","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=12909"},"modified":"2021-11-12T18:08:19","modified_gmt":"2021-11-12T16:08:19","slug":"heti-hany-ora-tekeres-eleg-az-egeszseged-megorzeseert","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/heti-hany-ora-tekeres-eleg-az-egeszseged-megorzeseert\/","title":{"rendered":"Heti h\u00e1ny \u00f3ra teker\u00e9s el\u00e9g? \u2013 Az eg\u00e9szs\u00e9ged meg\u0151rz\u00e9s\u00e9\u00e9rt"},"content":{"rendered":"

Az, hogy mennyi id\u0151t \u00e9rdemes nyeregben t\u00f6ltened, nagyban f\u00fcgg a c\u00e9ljaidt\u00f3l. Ez a cikk azoknak sz\u00f3l, akik az\u00e9rt tekernek, hogy fittek \u00e9s eg\u00e9szs\u00e9gesek maradjanak. N\u00e9zz\u00fck meg, mi az a minim\u00e1lis id\u0151tartam, ami j\u00f3 hat\u00e1ssal van a szervezetedre!<\/strong><\/p>\n

<\/p>\n

150 perc az eg\u00e9szs\u00e9g\u00e9rt<\/strong><\/h2>\n

Egy dolgot m\u00e1r az elej\u00e9n tiszt\u00e1znunk kell. Mindannyian m\u00e1sok vagyunk, \u00edgy lehetetlen olyan sz\u00e1mokat mondani, melyek mindenki sz\u00e1m\u00e1ra garant\u00e1lj\u00e1k a c\u00e9ljai el\u00e9r\u00e9s\u00e9t. Azonban sz\u00e1mos kutat\u00e1sra t\u00e1maszkodva meg tudjuk becs\u00fclni azt a sz\u00e1mot, ami val\u00f3sz\u00edn\u0171leg k\u00f6zel \u00e1ll a legt\u00f6bb ember minim\u00e1lis effekt\u00edv d\u00f3zis\u00e1hoz<\/u>.<\/p>\n

\"Cyclist<\/a>
Sajnos nincs t\u00f6k\u00e9letes \u00f3rasz\u00e1m, ami minden ker\u00e9kp\u00e1rosn\u00e1l a legjobban m\u0171k\u00f6dik. Mindenkinek meg kell tal\u00e1lnia a saj\u00e1tj\u00e1t.<\/em><\/figcaption><\/figure>\n

Ha a c\u00e9l az \u00e1ltal\u00e1nos kardiovaszkul\u00e1ris fitnesz, akkor kiindulhatunk az Eg\u00e9szs\u00e9g\u00fcgyi Vil\u00e1gszervezet aj\u00e1nl\u00e1saib\u00f3l. Ezek szerint hetente 150-300 percet k\u00f6zepes intenzit\u00e1s\u00fa vagy 75-150 percet magas intenzit\u00e1s\u00fa tev\u00e9kenys\u00e9ggel kell t\u00f6lteni \u2013 vagy persze a kett\u0151 ar\u00e1nyos kever\u00e9k\u00e9vel.<\/p>\n

Heti 3 \u00f3ra ker\u00e9kp\u00e1roz\u00e1s<\/strong><\/h2>\n

A ker\u00e9kp\u00e1roz\u00e1s leggyakrabban vegyes intenzit\u00e1s\u00fa tev\u00e9kenys\u00e9g, \u00edgy k\u00f6r\u00fclbel\u00fcl heti 2-4 \u00f3ra ker\u00e9kp\u00e1roz\u00e1st becs\u00fclhet\u00fcnk megfelel\u0151nek a WHO aj\u00e1nl\u00e1sai alapj\u00e1n. Ennek elegend\u0151nek kell lennie ahhoz, hogy \u00e9lvezhesd az aerob edz\u00e9s \u00e1ltal k\u00edn\u00e1lt alapvet\u0151 sz\u00edv- \u00e9s \u00e9rrendszeri el\u0151ny\u00f6ket, illetve az anyagcser\u00e9re val\u00f3 hat\u00e1st.<\/p>\n

Ez j\u00f3 h\u00edr minden ker\u00e9kp\u00e1rrajong\u00f3 sz\u00e1m\u00e1ra, de azoknak is, akik nem bicikliznek. Hetente kb. 3 \u00f3r\u00e1t nyeregben t\u00f6lteni m\u00e9g annak sem sok, aki m\u00e9g sosem tekert. Cs\u00e1b\u00edt\u00f3 lehet egy h\u00e9tv\u00e9g\u00e9n letudni az eg\u00e9szet egy hosszabb \u00fattal. De miel\u0151tt elsietn\u00e9d a dolgot, fontos tudnod, hogy ha a legt\u00f6bbet akarod kihozni a h\u00e1rom \u00f3r\u00e1db\u00f3l, k\u00e9t dolgot kell szem\u00fcgyre venned: a rendszeress\u00e9get \u00e9s az intenzit\u00e1st.<\/p>\n

\"Cyclist<\/a>
Profimedia<\/figcaption><\/figure>\n
\n
\n
\n

Jobb a sok r\u00f6vid edz\u00e9s<\/strong><\/h2>\n

Jobban fejlesztheted az er\u0151nl\u00e9ted heti 3 egy \u00f3r\u00e1s edz\u00e9ssel, mint egy h\u00e1rom\u00f3r\u00e1ssal. Ha hetente csak egyszer mozogsz, a marad\u00e9k hat napon a tested csak pihen, \u00edgy nem tud olyan j\u00f3l alkalmazkodni. Ha r\u00f6videbb szakaszokra osztod fel a hosszabb utat, minim\u00e1lisra cs\u00f6kkentheted a tehermentes napok sz\u00e1m\u00e1t. Pr\u00f3b\u00e1lj heti h\u00e1rom alkalommal nyeregbe \u00fclni, m\u00e9g akkor is, ha n\u00e9ha csak f\u00e9l \u00f3r\u00e1ra siker\u00fcl!<\/p>\n

K\u00fcl\u00f6nb\u00f6z\u0151 intenzit\u00e1s<\/strong><\/h2>\n

Egy m\u00e1sik m\u00f3dja annak, hogy a lehet\u0151 legt\u00f6bbet hozd ki ebb\u0151l a h\u00e1rom \u00f3r\u00e1b\u00f3l, ha k\u00fcl\u00f6nb\u00f6z\u0151 neh\u00e9zs\u00e9g\u0171 t\u00far\u00e1kra indulsz. A dolgok egyszer\u0171s\u00edt\u00e9se v\u00e9gett hoztunk h\u00e1rom, k\u00fcl\u00f6nb\u00f6z\u0151 intenzit\u00e1s\u00fa edz\u00e9st\u00edpust:<\/p>\n

    \n
  • R\u00f6videbb \u00fat sprintekkel (30 perc):<\/strong> Az els\u0151 10 percben meleg\u00edts be, majd 5 percen \u00e1t tekerj kem\u00e9nyen! Ez alatt az \u00f6t perc alatt v\u00e1ltogasd a 30 m\u00e1sodperces sprinteket, 30 m\u00e1sodperces regener\u00e1l\u00f3, lass\u00fa temp\u00f3val. Kis pihen\u0151 ut\u00e1n tart m\u00e9g egy ilyen \u00f6t percet, majd j\u00f6het a levezet\u00e9s!<\/li>\n
  • Dombos \u00fat (30-60 perc):<\/strong> Keress olyan \u00fatvonalat, ami nem t\u00fal meredek, \u00e9s v\u00e9gig tudsz rajta tekerni. A c\u00e9l, hogy az edz\u00e9s nagy r\u00e9sz\u00e9ben \u00e9rezd, hogy mozogsz!<\/li>\n
  • Hosszabb \u00fat (60 perc vagy t\u00f6bb):<\/strong> Tervezz egy hossz\u00fa t\u00far\u00e1t a h\u00e9tv\u00e9g\u00e9re! Olyan temp\u00f3ban haladj, hogy tudj k\u00f6zben besz\u00e9lgetni. A s\u00edk utak ide\u00e1lisak erre.<\/li>\n<\/ul>\n

    Ha j\u00f3l haszn\u00e1lod ki az id\u0151d, m\u00e1r heti 3 \u00f3ra ker\u00e9kp\u00e1roz\u00e1ssal is meg\u0151rizheted az eg\u00e9szs\u00e9gedet. Legk\u00f6zelebb megn\u00e9zz\u00fck, hogyan v\u00e1ltozik ez a sz\u00e1m, ha a teljes\u00edtm\u00e9nyed akarod jav\u00edtani!<\/dd>\n<\/dl>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    Az, hogy mennyi id\u0151t \u00e9rdemes nyeregben t\u00f6ltened, nagyban f\u00fcgg a c\u00e9ljaidt\u00f3l. Ez a cikk azoknak sz\u00f3l, akik az\u00e9rt tekernek, hogy […]<\/p>\n","protected":false},"author":71,"featured_media":12912,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-12909","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nHeti h\u00e1ny \u00f3ra teker\u00e9s el\u00e9g? \u2013 Az eg\u00e9szs\u00e9ged meg\u0151rz\u00e9s\u00e9\u00e9rt<\/title>\n<meta name=\"description\" content=\"Az, hogy mennyi id\u0151t \u00e9rdemes nyeregben t\u00f6ltened, nagyban f\u00fcgg a c\u00e9ljaidt\u00f3l. Ez a cikk azoknak sz\u00f3l, akik az\u00e9rt tekernek, hogy fittek \u00e9s eg\u00e9szs\u00e9gesek maradjanak. N\u00e9zz\u00fck meg, mi az a minim\u00e1lis id\u0151tartam, ami j\u00f3 hat\u00e1ssal van a szervezetedre!\" \/>\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.welovecycling.com\/hu\/edzes-es-eletmod\/heti-hany-ora-tekeres-eleg-az-egeszseged-megorzeseert\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Heti h\u00e1ny \u00f3ra teker\u00e9s el\u00e9g? \u2013 Az eg\u00e9szs\u00e9ged meg\u0151rz\u00e9s\u00e9\u00e9rt\" \/>\n<meta property=\"og:description\" content=\"Az, hogy mennyi id\u0151t \u00e9rdemes nyeregben t\u00f6ltened, nagyban f\u00fcgg a c\u00e9ljaidt\u00f3l. Ez a cikk azoknak sz\u00f3l, akik az\u00e9rt tekernek, hogy fittek \u00e9s eg\u00e9szs\u00e9gesek maradjanak. N\u00e9zz\u00fck meg, mi az a minim\u00e1lis id\u0151tartam, ami j\u00f3 hat\u00e1ssal van a szervezetedre!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/heti-hany-ora-tekeres-eleg-az-egeszseged-megorzeseert\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/WeLoveCyclingHungary\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-11-17T06:00:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/11\/Cycling-training-profimedia-0628911469-CVR.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hegyizs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"%\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/heti-hany-ora-tekeres-eleg-az-egeszseged-megorzeseert\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/heti-hany-ora-tekeres-eleg-az-egeszseged-megorzeseert\/\",\"name\":\"Heti h\u00e1ny \u00f3ra teker\u00e9s el\u00e9g? \u2013 Az eg\u00e9szs\u00e9ged meg\u0151rz\u00e9s\u00e9\u00e9rt\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/heti-hany-ora-tekeres-eleg-az-egeszseged-megorzeseert\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/heti-hany-ora-tekeres-eleg-az-egeszseged-megorzeseert\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/11\/Cycling-training-profimedia-0628911469-CVR.jpg\",\"datePublished\":\"2021-11-17T06:00:13+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"Az, hogy mennyi id\u0151t \u00e9rdemes nyeregben t\u00f6ltened, nagyban f\u00fcgg a c\u00e9ljaidt\u00f3l. 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