{"id":14064,"date":"2022-04-16T08:00:38","date_gmt":"2022-04-16T06:00:38","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=14064"},"modified":"2022-04-08T15:53:57","modified_gmt":"2022-04-08T13:53:57","slug":"igy-noveld-meg-az-allokepesseged-rovid-ido-alatt","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/igy-noveld-meg-az-allokepesseged-rovid-ido-alatt\/","title":{"rendered":"\u00cdgy n\u00f6veld meg az \u00e1ll\u00f3k\u00e9pess\u00e9ged r\u00f6vid id\u0151 alatt"},"content":{"rendered":"

Val\u00f3sz\u00edn\u0171leg te is hallottad m\u00e1r, hogy a legjobb m\u00f3dja a fitneszb\u00e1zis fel\u00e9p\u00edt\u00e9s\u00e9nek a lass\u00fa \u00e9s egyenletes t\u00far\u00e1k megt\u00e9tele. Mondjuk 12-16 h\u00e9ten \u00e1t. Az alacsony intenzit\u00e1s\u00fa, hossz\u00fa utak er\u0151s\u00edtik az aerob rendszered, \u00edgy egyre jobban b\u00edrod majd a teker\u00e9st. \u00c9s ez a m\u00f3dszer t\u00e9nyleg hat\u00e9kony \u2013de kinek van r\u00e1 ideje?<\/strong><\/p>\n

Azok sz\u00e1m\u00e1ra, akik p\u00e9ld\u00e1ul napi 8 \u00f3r\u00e1t dolgoznak, \u00e9s nincs idej\u00fck ut\u00e1na m\u00e9g hatot tekerni, a polariz\u00e1lt edz\u00e9s lehet a megold\u00e1s. Ez a rugalmas, praktikus m\u00f3dszer hat\u00e9konyan fejleszti az \u00e1ll\u00f3k\u00e9pess\u00e9get, \u00fagy, hogy a lehet\u0151 legjobban kihaszn\u00e1lja a rendelkez\u00e9sedre \u00e1ll\u00f3 id\u0151keretet. \u00cdme, amit tudnod kell r\u00f3la!<\/p>\n

A polariz\u00e1lt edz\u00e9s el\u0151nyei<\/strong><\/h2>\n

A polariz\u00e1lt edz\u00e9s azt jelenti, hogy a h\u00e9t b\u00e1rmely napj\u00e1n indulsz is el tekerni, mindig v\u00e9gzel magas intenzit\u00e1s\u00fa, \u00e9s k\u00f6nny\u0171 aerob edz\u00e9st is. Megoszlanak a szakmai v\u00e9lem\u00e9nyek a m\u00f3dszerr\u0151l, legink\u00e1bb az\u00e9rt, mert a ker\u00e9kp\u00e1rosok hozz\u00e1szoktak a f\u00e9lnapos l\u00f6ty\u00f6g\u00e9sekhez. Azonban sz\u00e1mos, alapos kutat\u00e1s t\u00e1masztja al\u00e1 az el\u0151nyeit.<\/p>\n

\u201eV\u00e9gs\u0151 soron az \u00e1ll\u00f3k\u00e9pess\u00e9ged a mitokondriumok energiatermel\u0151 kapacit\u00e1s\u00e1t\u00f3l f\u00fcgg\u201d<\/em> \u2013 magyar\u00e1zta Paul Laursen sportpszichol\u00f3gus a Bicycling magazinnak. \u201eA kutat\u00e1sok azt mutatj\u00e1k, hogy m\u00edg a hosszabb, alacsonyabb intenzit\u00e1s\u00fa gyakorlatok n\u00f6velik a mitokondriumok sz\u00e1m\u00e1t a sejtekben, a meger\u0151ltet\u0151 mozg\u00e1s er\u0151sebb\u00e9 teszi azokat.\u201d<\/em><\/p>\n

\"\"
Valahogy \u00edgy kell sz\u00e1guldanod, ha j\u00f3 \u00e1ll\u00f3k\u00e9pess\u00e9get akarsz. De nyugi, csak kis ideig! Maico Amorim I Unsplash<\/figcaption><\/figure>\n

R\u00e1ad\u00e1sul, ha magas intenzit\u00e1s\u00fa k\u00f6r\u00f6ket teszel (k\u00fcl\u00f6n\u00f6sen akkor, ha egym\u00e1s ut\u00e1n t\u00f6bbet), akkor a pulzussz\u00e1mod a \u201epihen\u00e9s\u201d k\u00f6zben is magas marad, ami el\u0151ny\u00f6s az aerob energiarendszer sz\u00e1m\u00e1ra.<\/p>\n

Mivel azt m\u00e1r tudjuk, hogy az intervall edz\u00e9s milyen el\u0151ny\u00f6kkel j\u00e1r<\/a>, kijelenthetj\u00fck, hogy az \u00e1ll\u00f3k\u00e9pess\u00e9g fejleszt\u00e9s\u00e9nek a legjobb m\u00f3dja, ha kevered az edz\u00e9st\u00edpusokat, m\u00e9ghozz\u00e1 \u00fagy, hogy az \u00fat 80%-\u00e1t az aerob z\u00f3n\u00e1ban, vagyis a maxim\u00e1lis pulzus 60-70 sz\u00e1zal\u00e9k\u00e1nak fenntart\u00e1s\u00e1val, 20%-\u00e1t pedig a 3-5. z\u00f3n\u00e1ban, teh\u00e1t magas \u00e9s nagyon magas intenzit\u00e1ssal teszed meg.<\/p>\n

Hogy n\u00e9z ki pontosan egy polariz\u00e1lt edz\u00e9s?<\/strong><\/h2>\n

Ha szeretn\u00e9d optimaliz\u00e1lni az intervallum edz\u00e9seidet, hogy min\u00e9l hamarabb, min\u00e9l nagyobb \u00e1ll\u00f3k\u00e9pess\u00e9gre tehess szert, a legjobb, ha 30 m\u00e1sodperc \u00e9s 5 perc k\u00f6z\u00f6tti, nagyon magas intenzit\u00e1s\u00fa k\u00f6r\u00f6ket teszel meg. \u00cdgy \u00e9p\u00edtheted az aerob rendszered, mik\u00f6zben fejleszted az izmaid ellen\u00e1ll\u00f3k\u00e9pess\u00e9g\u00e9t is.<\/p>\n

A h\u00e1rom-hat comb\u00e9get\u0151 k\u00f6r k\u00f6z\u00f6tt pihenj 1-2 percet, \u00e9s figyeld meg a csod\u00e1t, ami a testeddel t\u00f6rt\u00e9nik. Ahogy er\u0151s\u00f6dsz, \u00fagy n\u00f6velheted a k\u00f6r\u00f6k sz\u00e1m\u00e1t!<\/p>\n

T\u00f6rekedj r\u00e1, hogy hetente k\u00e9tszer eddz \u00edgy, \u00e9s legal\u00e1bb egy napot pihenj a k\u00e9t alkalom k\u00f6z\u00f6tt. A h\u00e9t h\u00e1tral\u00e9v\u0151 r\u00e9sz\u00e9ben tekerj m\u00e9rs\u00e9kelt temp\u00f3ban! Ne feledd, hogy a r\u00f6vid \u00e9s intenz\u00edv edz\u00e9sek nem v\u00e1ltj\u00e1k ki teljesen a hossz\u00fa t\u00far\u00e1kat! Azt is gyakorolnod kell, hogyan oszd be az er\u0151d, hogyan hidrat\u00e1lj \u00e9s p\u00f3told az energi\u00e1t egy eg\u00e9sz napos teker\u00e9sen, erre pedig nem alkalmasak az intervall edz\u00e9sek.<\/p>\n

\"\"
Ha teheted, h\u00e9tv\u00e9gente menj el hosszabb t\u00far\u00e1kra is! Fot\u00f3: Lachlan Cruickshank I Unsplash<\/figcaption><\/figure>\n

Fontos kiemelni, hogy b\u00e1r a polariz\u00e1lt edz\u00e9s hasznos, el\u00e9g stresszes is lehet. Elengedhetetlen, hogy \u2013 amellett, hogy megtartod a pihen\u0151napokat \u00e9s a k\u00f6nny\u0171 teker\u00e9seket \u2013 kiegyens\u00falyozottan t\u00e1pl\u00e1lkozz, eleget aludj, \u00e9s \u00fcgyelj a megfelel\u0151 regener\u00e1ci\u00f3ra!<\/p>\n

Ha nem \u00edgy teszel, \u201eb\u00e1r fitt, de eg\u00e9szs\u00e9gtelen leszel, magas stresszszinttel \u00e9s sok gyullad\u00e1ssal fogsz k\u00fczdeni, \u00e9s id\u0151vel val\u00f3di k\u00e1rokkal kell szemben\u00e9zned\u201d<\/em> \u2013 figyelmeztetett Laursen. \u201eMinden az egyens\u00falyr\u00f3l sz\u00f3l!\u201d<\/em><\/p>\n

Forr\u00e1s: <\/em>bicycling.com<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Val\u00f3sz\u00edn\u0171leg te is hallottad m\u00e1r, hogy a legjobb m\u00f3dja a fitneszb\u00e1zis fel\u00e9p\u00edt\u00e9s\u00e9nek a lass\u00fa \u00e9s egyenletes t\u00far\u00e1k megt\u00e9tele. Mondjuk 12-16 […]<\/p>\n","protected":false},"author":71,"featured_media":14067,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-14064","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\n\u00cdgy n\u00f6veld meg az \u00e1ll\u00f3k\u00e9pess\u00e9ged r\u00f6vid id\u0151 alatt<\/title>\n<meta name=\"description\" content=\"Val\u00f3sz\u00edn\u0171leg te is hallottad m\u00e1r, hogy a legjobb m\u00f3dja a fitneszb\u00e1zis fel\u00e9p\u00edt\u00e9s\u00e9nek a lass\u00fa \u00e9s egyenletes t\u00far\u00e1k megt\u00e9tele. Mondjuk 12-16 h\u00e9ten \u00e1t. Az alacsony intenzit\u00e1s\u00fa, hossz\u00fa utak er\u0151s\u00edtik az aerob rendszered, \u00edgy egyre jobban b\u00edrod majd a teker\u00e9st. \u00c9s ez a m\u00f3dszer t\u00e9nyleg hat\u00e9kony \u2013de kinek van r\u00e1 ideje?\" \/>\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\/igy-noveld-meg-az-allokepesseged-rovid-ido-alatt\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00cdgy n\u00f6veld meg az \u00e1ll\u00f3k\u00e9pess\u00e9ged r\u00f6vid id\u0151 alatt\" \/>\n<meta property=\"og:description\" content=\"Val\u00f3sz\u00edn\u0171leg te is hallottad m\u00e1r, hogy a legjobb m\u00f3dja a fitneszb\u00e1zis fel\u00e9p\u00edt\u00e9s\u00e9nek a lass\u00fa \u00e9s egyenletes t\u00far\u00e1k megt\u00e9tele. 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