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Uneori am senzația că nu mă antrenez suficient. Cum mă pot evalua?

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

Depinde doar de scopurile și obiectivele fiecăruia şi, pentru eficiență maximă, acestea trebuie setate foarte bine la începutul unui program.

Dacă vrei să creşti în masă musculară, la fiecare antrenament este necesar să-ţi depăşeşti numărul de repetări şi greutatea cu care l-ai făcut pe precedentul.

Dacă vrei să fii puternic, cel mai bun indicator de măsurare a antrenamentului este greutatea discurilor de pe bară.

Pentru exerciţiile în regim aerob (alergatul, înotul, mersul pe bicicletă etc.), indicele după care te ghidezi este ritmul cardiac. Pentru arderea grăsimilor şi dezvoltarea capacităţii de efort, ritmul cardiac trebuie să fie între 65%-85% din maximul acestuia. Ritmul cardiac maxim se calculează scăzând vârsta din 220 la bărbaţi, respectiv din 226 la femei. În caz că în timpul antrenamentelor cu greutăți acesta scade, introdu între seturi serii de sărituri , alergări cu genunchii la piept sau diferite exerciții cardio de intensitate medie, pentru a reveni la ritmul dorit.

Ca să obţii rezultate cât mai bune şi cât mai rapide, va trebui să-ţi împingi corpul dincolo de limita lui de confort, să găseşti diferite căi de a-ţi depăşi limitele şi să nu renunţi când simţi că nu mai poţi. Abia atunci începi, de fapt, să te antrenezi eficient.

Dar nu uita că, pentru a-ti atinge obiectivele, un rol foarte important îl au şi stilul de viaţă, odihna, refacerea organismului după efort, strechingul după antrenament.

Bogdan Popa este antrenor personal și instructor de fitness World Class Fitness Center America House.

Tag-uri:
Antrenament, Energie, Exerciţii, Fitness, Sală, Training

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Join the Let's Move for a Better World movement, initiated by TechnoGym and supported by World Class Romania, to fight against the sedentary lifestyle and help us spread the importance of movement for a healthier world!Collect the most MOVES in participating World Class locations and we'll reward you with an UNDER ARMOR voucher worth 300 lei and a Technogym kit! Find out more on our website!#behealthy #worldclassromania #exerciseismedicine #fitness #gym #train #health #healthychoices #active #strong #motivation #workout #determination #lifestyle #exercise #miscare #sanatate #antrenoripersonali #technogym #moves
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In older adults, another research showed pilates training improved balance and helped prevent falls.
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The time of change has arrived for every company! Together we can build an active and healthy workforce!Did you find out about the benefits that employees have since February? The new deductibility law assumes that fitness subscriptions offered to employees are deductible within the limit of 400 euros per year.
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