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Antrenamente mai scurte, rezultate mai bune

joi, octombrie 31, 2019
|
scris de World Class Romania

HIIT, CrossFit, Tabata – tu ce alegi ca să-ți depășești limitele?

În funcţie de obiectivele pe care le ai în antrenament – tonifiere, slăbire, menţinerea greutăţii, îmbunătăţirea stării de sănătate, creşterea rezistenţei –, poţi să lucrezi într-un timp scurt prin câteva metode. Ți le prezentăm pe trei cele mai intense. Tu alege-o pe cea care ți se potrivește cel mai bine.

HIIT – ideal pentru sprinturi

În acest tip de antrenament combini două exerciţii: unul de intensitate mare cu unul de intensitate mică. Se aplică de obicei la antrenamentele bazate pe sprint, dar poate fi făcut pe orice aparat de cardio, cu accelerări intense de 30-40 de secunde şi revenire de 15-20 secunde la un ritm uşor. Durata antrenamentului este dată și intensitatea la care vrei să lucrezi. De exemplu, o alergare pe bandă la 15km/h , timp de 30 de secunde, combinată cu mers la 5 km/h timp de 15 secunde înseamnă deja un interval de 45 de secunde. Dacă îţi propui să faci 20 de intervale, atunci o să ai un antrenament de 15 minute.

Cross Fit – când vrei să îți testezi forța

Acest timp de antrenament este cel mai nou trend în prezent, el combinând exerciţii din gimnastică, ridicări olimpice, exerciţii cu greutatea corpului şi efort aerob. Este bazat pe WOD (workout of the day), care reprezintă o combinaţie de exerciţii ce trebuie efectuate în nişte parametrii presetați. De exemplu: WOD Filthy 50 este un circuit de 10 exerciţii prestabilite, iar tu trebuie să efectuezi 50 de repetări la fiecare dintre ele.

Tabata – dai totul în 20 de secunde

Tabata este un antrenament care derivă din HIIT, dar este mai intens. Presupune un efort maximal sau chiar supramaximal de 20 de secunde, combinat cu 10 secunde de pauză totală. Totul se desfășoară pe durata a patru minute (în total opt cicluri de 20 de secunde + 10 secunde). Exerciţiile se aleg în funcţie de condiția fizică a fiecăruia. Este un antrenament care pune accent în principal pe creşterea VO2max (volumului maxim de oxigen pe care corpul îl poate consumă într-un minut ). Printre exercițiile des alese în acest tip de antrenament sunt îndreptările cu bara încărcată la o greutate care să nu permită mai mult de 20 de secunde de efort.

Articol redactat in colaborare cu antrenorii World Class

Tag-uri:
Antrenament, Energie, Exerciţii, Fitness, Sală, World Class

INSTAGRAMS
by @worldclassromania

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So many colors , good cheer, dancing and prizes.
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