{"id":6544,"date":"2020-01-26T08:00:17","date_gmt":"2020-01-26T07:00:17","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=6544"},"modified":"2020-01-17T15:58:58","modified_gmt":"2020-01-17T14:58:58","slug":"teli-edzes-tervezz-intervall-edzeseket","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/teli-edzes-tervezz-intervall-edzeseket\/","title":{"rendered":"T\u00e9li edz\u00e9s \u2013 tervezz intervall edz\u00e9seket!"},"content":{"rendered":"<p><strong>Milyen j\u00f3 is lenne, ha lenne id\u0151nk, hogy \u00fagy \u00e9p\u00edts\u00fcnk \u00e1ll\u00f3k\u00e9pess\u00e9get, mint a profik. Elutazhatn\u00e1nk egy meleg helyre \u00e9s hossz\u00fa t\u00far\u00e1kat tenn\u00e9nk minden nap. Sajnos t\u00f6bbs\u00e9g\u00fcnknek ez nem adatik meg. De ahogy legut\u00f3bbi t\u00e9li edz\u00e9ssel kapcsolatos cikk\u00fcnkben is \u00edrtuk, a ford\u00edtott periodikus edz\u00e9s seg\u00edthet akkor is, ha kisebb szabadid\u0151nk van, az intervall, vagy r\u00e9szt\u00e1vos edz\u00e9s seg\u00edts\u00e9g\u00e9vel. N\u00e9zz\u00fck meg k\u00f6zelebbr\u0151l, hogyan \u00e9p\u00edts\u00fck fel a t\u00e9li edz\u00e9sterv\u00fcnket id\u0151hat\u00e9konyan!<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Mi\u00e9rt fontos az er\u0151s alap?<\/strong><\/h2>\n<p>Az alapoz\u00f3 edz\u00e9sek f\u0151 c\u00e9lja, hogy n\u00f6velj\u00e9k a mitokondrium &#8211; a sejtek hajt\u00f3m\u0171ve, ami \u00e1talak\u00edtja a zs\u00edrokat \u00e9s a sz\u00e9nhidr\u00e1tokat energi\u00e1v\u00e1 &#8211; m\u00e9ret\u00e9t \u00e9s s\u0171r\u0171s\u00e9g\u00e9t. A c\u00e9l, hogy min\u00e9l t\u00f6bb energi\u00e1t tudj termelni, n\u00f6velhesd az mozg\u00e1s intenzit\u00e1s\u00e1t, teh\u00e1t gyorsabban \u00e9s hosszabb ideig tudj edzeni. Sajnos, a tradicion\u00e1lis hossz\u00fa \u00e9s alacsony fokozat\u00fa edz\u00e9s csak akkor hasznos, ha jelent\u0151s id\u0151t tudsz r\u00e1 ford\u00edtani, minden h\u00e9ten olyan 20-30 \u00f3r\u00e1t. A ford\u00edtott periodiz\u00e1lt edz\u00e9sek c\u00e9lja ugyanez \u2013 a mitokondrium nagyobb teherb\u00edr\u00e1sa. Csak \u00e9ppen az id\u00e1ig elvezet\u0151 \u00fat k\u00fcl\u00f6nb\u00f6zik. Ut\u00f3bbin\u00e1l ez az intervall edz\u00e9s.<\/p>\n<figure id=\"attachment_6546\" aria-describedby=\"caption-attachment-6546\" style=\"width: 1250px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-6546\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/01\/profimedia-0375793328.jpg\" alt=\"\" width=\"1250\" height=\"831\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/01\/profimedia-0375793328.jpg 1250w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/01\/profimedia-0375793328-300x199.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/01\/profimedia-0375793328-768x511.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/01\/profimedia-0375793328-1024x681.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/01\/profimedia-0375793328-272x182.jpg 272w\" sizes=\"auto, (max-width: 1250px) 100vw, 1250px\" \/><figcaption id=\"caption-attachment-6546\" class=\"wp-caption-text\"><em>Eur\u00f3pa legmagasabb \u00fatja, a 2,764 m\u00e9teren h\u00faz\u00f3d\u00f3 Col de I\u2019lseran. \u00a9 Graham M. Lawrence \/ Alamy \/ Alamy \/ Profimedia<\/em><\/figcaption><\/figure>\n<h2><strong>Az id\u0151ben sz\u0171k\u00f6lk\u00f6d\u0151k alternat\u00edv\u00e1ja<\/strong><\/h2>\n<p>A legt\u00f6bb amat\u0151r hobbibring\u00e1s nem tud 20-30 \u00f3r\u00e1t ford\u00edtani a t\u00e9li edz\u00e9sre, kiv\u00e9ve, ha el akarja vesz\u00edteni a munk\u00e1j\u00e1t, a csal\u00e1dj\u00e1t \u00e9s a bar\u00e1tait. A ford\u00edtott peri\u00f3dusok sokkal realisztikusabbak. Mind\u00f6ssze 3 r\u00e9szt\u00e1vos edz\u00e9s \u00e9s a heti 1-2 hosszabb teker\u00e9s, semmi t\u00f6bb. P\u00e9ld\u00e1ul kedden, cs\u00fct\u00f6rt\u00f6k\u00f6n \u00e9s szombaton intervall, vas\u00e1rnap pedig egy nagyobb t\u00fara. A legjobb az eg\u00e9szben, hogy kevesebb, mint heti 8 \u00f3r\u00e1t ig\u00e9nyel.<\/p>\n<h2><strong>Intervall edz\u00e9s<\/strong><\/h2>\n<p>Fontos \u00e9szben tartani, hogy annak ellen\u00e9re, hogy nagyr\u00e9szt r\u00e9szt\u00e1vos edz\u00e9seket v\u00e9gzel, nem leszel felk\u00e9sz\u00fclve ett\u0151l versenyekre. A l\u00e9nyeg teh\u00e1t az, hogy n\u00f6veld a nagy intenzit\u00e1s\u00fa mozg\u00e1s idej\u00e9t, nem pedig az, hogy mindig r\u00f6gt\u00f6n kihozd magadb\u00f3l a maximumot. Ezzel a tr\u00fckkel az intervall edz\u00e9s nagym\u00e9rt\u00e9kben fejlesztheti az er\u0151nl\u00e9tet!<\/p>\n<p>Ahhoz, hogy effekt\u00edv legy\u00e9l, tervezz 6-12 perces meneteket, 80% \u00e9s 95% k\u00f6z\u00f6tti maxim\u00e1lis pulzussal.<\/p>\n<p>https:\/\/www.instagram.com\/p\/B6z2yHngcq7\/<\/p>\n<p>Ezut\u00e1n 30 m\u00e1sodperc \u00e9s 4 perc k\u00f6z\u00f6tt tekerj \u00fagy, hogy majdnem a legjobb form\u00e1dat ny\u00fajtsd!<\/p>\n<h2><strong>R\u00f6videbb peri\u00f3dusok<\/strong><\/h2>\n<p>Van m\u00e9g valami, ami seg\u00edthet: a ford\u00edtott periodikuss\u00e1g akkor hat\u00e9kony, ha megfelel\u0151en alak\u00edtod ki a peri\u00f3dusok hossz\u00e1t. Rendszeres alapoz\u00f3 edz\u00e9ssel a profik h\u00f3napokig gyakorolj\u00e1k a hossz\u00fa, alacsony intenzit\u00e1s\u00fa teker\u00e9seket, miel\u0151tt \u00e1tt\u00e9rnek egy m\u00e1sik peri\u00f3dusra. Id\u0151hi\u00e1nyban szenved\u0151 atl\u00e9tak\u00e9nt azonban r\u00f6videbb id\u0151szakokra van sz\u00fcks\u00e9ged. P\u00e9ld\u00e1ul 8 h\u00e9t az intenzit\u00e1s n\u00f6vel\u00e9s\u00e9re, majd 4 h\u00e9t a lassabb, az \u00e1ll\u00f3k\u00e9pess\u00e9g jav\u00edt\u00e1s\u00e1ra ir\u00e1nyul\u00f3 edz\u00e9sre. A r\u00f6videbb id\u0151szakok fenntarthat\u00f3v\u00e1 teszik az edz\u00e9sform\u00e1t \u00e9s seg\u00edtenek a t\u00falhajt\u00e1s \u00e9s a s\u00e9r\u00fcl\u00e9sek megel\u0151z\u00e9s\u00e9ben. Csak pr\u00f3b\u00e1ld meg betartani a tervet, a n\u00e9gy h\u00e9t lassabb teker\u00e9st is, mert ha id\u0151k\u00f6zben v\u00e1ltasz, nagyon neh\u00e9z lesz a visszat\u00e9r\u00e9s.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Milyen j\u00f3 is lenne, ha lenne id\u0151nk, hogy \u00fagy \u00e9p\u00edts\u00fcnk \u00e1ll\u00f3k\u00e9pess\u00e9get, mint a profik. Elutazhatn\u00e1nk egy meleg helyre \u00e9s hossz\u00fa [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":6548,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-6544","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>T\u00e9li edz\u00e9s \u2013 tervezz intervall edz\u00e9seket! - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\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\/teli-edzes-tervezz-intervall-edzeseket\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"T\u00e9li edz\u00e9s \u2013 tervezz intervall edz\u00e9seket!\" \/>\n<meta property=\"og:description\" content=\"Milyen j\u00f3 is lenne, ha lenne id\u0151nk, hogy \u00fagy \u00e9p\u00edts\u00fcnk \u00e1ll\u00f3k\u00e9pess\u00e9get, mint a profik. 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