Postao/la su » 16 sij 2012, 11:01
iz wikipedie:
High-intensity interval training (HIIT), also called High-Intensity Intermittent Exercise (HIIE) or sprint interval training, is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is an effective form of cardiovascular exercise. Usual HIIT sessions may vary from 9–20 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
Procedure
A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty.
The original protocol set a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking.
HIIT is considered to be an excellent way to maximize a workout that is limited on time.[
pretpostavljam da je zabuna u intervalnom treningu i intervalnom treningu visokog intenziteta
prije nekoliko godina se počelo pričati o intervalnom treningu koji je značio raditi intervale koji se sastoje od aerobnih treninga i treninga sa utezima s time da se trening radio 50-60 minuta, znači jedan uobičajeni sat treninga. Tako se radilo recimo 5-10 minuta aerobika, pa 5-10 minuta sa utezima, pa step aerobik, pa utezi itd...
High Intensity trening je trening vrlo visokog intenziteta što i sama wikipedia kaže gdje se radi najmanje 6 intervala s time da visoki intervali moraju biti vlo blizu maksimalne izdržljivosti a oni niski intervali na 50%, to je otpriliike ona moja ljestvica, s time da ne smije trajati više od 20 minuta, tu govorimo o pravim sportašima, nama rekreativcima dovoljno je 10-15 minuta, s time da ja koja redovito vježbam ne mogu izdržati više od 12 intervala
Negdje sam procitala al zaboravila,nesto kao nije vise 220 minus god nego vise..neznam 235 minus godine za zene,za muske nesto drugo..Po novome kao.
teško mi je i jedva čekam da prođe minuta
Rastura noge!!!Prejaka vjezba za one sa stabilnim cashicama!Ko smije neka proba,ja se moram pridrzati-nema sanse da odem u cucanj i dignem dupe odozdol!
