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Autor Tema: Cardio program  (Pročitano 4793 puta)

Van mreže Magnus

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Cardio program
« poslato: April 25, 2008, 11:12:25 posle podne »
Na ovaj tekst sam slucajno naisao, pa me zanima vase misljenje, pogotovu o nacinu treninga navedenog u tabelama ispod.
Izvinjavam se sto nema prevoda, jer nisam imao vremena.


One of the great things about HIIT training is it can be applied to all sorts of activities—in or out of the gym. Personally, I like running stairs or sprinting, but it can also be done on a stationary bicycle, a stairstepper, or any activity where you can alternate periods of high intensity with periods of low intensity.
The following outline is a general routine for boosting fat loss, one that's worked well for me. Of course, you'll have to develop at your own pace according to your level of cardiovascular fitness. If you follow the program properly, three or four HIIT sessions a week should produce significant fat-burning effects. To prevent overtraining, try to incorporate the program on your weight training "off days." Your HIIT program will likely be most effective if performed first thing in the morning on an empty stomach, but if you can't do it in the a.m., do it at noon, night, whenever!

Let's assume you're going to apply HIIT training to running sprints or stairs, like I do. I work in intervals. For instance, I'll jog for a set amount of time, sprint for a set amount of time, followed by more jogging, more sprinting, and so on, until I've trained for a certain amount of time. (These intervals are outlined in Tables 1 and 2.) Every other workout, you'll add another minute to your HIIT session. For instance, your first two HIIT sessions during week one will each take only four minutes. On the third workout of week 1, you'll add another 30-second sprint followed by a 30-second jog. Every other workout thereafter, you'll add another minute's worth of HIIT training until finally, by the end of week 8, you'll be doing a 15-minute HIIT session.

Of course, depending on your age, level of fitness, and how badly you want it, you'll periodically have to replace one of the jogging or sprint intervals with a brisk walk. After the 30- or 60-second "break," your heart rate will hopefully come back down off the ceiling, and you'll be ready to resume your sprint and jog intervals.

Let's say I'm just beginning. I'll put on my sweats and Nikes and grab my stopwatch and head out to the track. Table 1 indicates I'm supposed to begin with one 4-minute cycle. This cycle is listed in Table 2.

There. That's it. Only four minutes! That's all for the day! After doing this same program twice the first week, I'll add another 60 seconds to my HIIT training, just as indicated in Table 1. Every third HIIT workout is a little more intense, requiring that I add an additional 30-second sprint and an additional 30-second jog. No matter, by this time, my heart and lungs are starting to handle it.

As the weeks go by, I'll gradually add more and more minutes to my HIIT training, until finally, at the end of week 8, I'll be doing 15 minutes nonstop. By that time, the lines between my abs will be so deep I'll have to periodically clean the lint out with a Q-tip. (So that's where I dropped my car keys!)

The important thing to remember is sprinting is a very intense exercise. If you haven't tried to sprint for 30 seconds since you were a kid, you're in for a shock. Don't take off like you're doing a 40-yard dash. A groundskeeper will likely bury you on the spot where you collapse. Thirty seconds of sprinting should get you close to halfway around a quarter-mile track. Although you should ultimately strive to push yourself to run at 90% of your maximum, pace yourself as necessary in the beginning.

However, if you are not a well-conditioned athlete/bodybuilder, by all means, check with your doctor before starting a program like this.




« Poslednja izmena: April 25, 2008, 11:15:02 posle podne Magnus »
No strength comes without hardness. Nothing noble spawns without misery.

Van mreže donbn

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« Odgovor #1 poslato: April 26, 2008, 03:49:11 posle podne »
Ukucaj u search HIIT, bilo je podosta tema o ovome... Sve najbolje misle svi, vecina ih i ovo praktikuje. Procitaces sam...
Samo skola i teretana...

Van mreže Magnus

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« Odgovor #2 poslato: April 26, 2008, 04:40:04 posle podne »
Ukucaj u search HIIT, bilo je podosta tema o ovome... Sve najbolje misle svi, vecina ih i ovo praktikuje. Procitaces sam...
Hvala ;) znam ja sta je HIIT i takodje ga praktikujem. Ne treba mi objasnjenje. Nego misljenje konkretno o ovome sto je napisano u tabeli 1, sem ako vec ne postoji identicna tema, sto nisam primetio.
No strength comes without hardness. Nothing noble spawns without misery.

Van mreže donbn

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« Odgovor #3 poslato: April 26, 2008, 05:03:23 posle podne »
Misunderstanding... Prastaj

Tabela 1... pa djeluje primamljivo posebno za pocetnike koji su slabi sa snagom i ne mogu da izdrze. Pa se dodaju svake nedelje po malo... Mislim, ko moze odmah da odradi 15min nema potrebe da ga odugovlaci ovako. I obratno... Ne treba se zamarati ciframa, ja mislim.. Dok ti napredujes i povecavas duzinu hiit-a, super je... bilo to od 0 do 15 ili od 15 do pola sata... :)
Samo skola i teretana...

Van mreže donbn

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« Odgovor #4 poslato: April 26, 2008, 06:00:48 posle podne »
"Jedna od super stvari sto se tice HIIT treninga je ta da se moze primijeniti u svim vrstama aktivnosti - u tereteni ili van nje. Licno, meni se svidja trcanje uz stepenice ili sprint, ali isto tako moze biti uradjeno i na fiksiranom biciklu, steperu ili bilo koja aktivnost gdje mozete varirati periode visokog inteziteta sa niskim intezitetom.

Prateca tabela je opsta rutina za povecavanje gubitka masti, rutina koja je meni dobro koristila. Naravno, napredovacete po svojoj sopstvenoj brzini u zavisnosti od vaseg levela kardiovaskularne pripremljenosti. Ako pratite program pravilno, tri ili cetiri HIIT treninga nedeljno bi trebalo da rezultira u znacajnom gubitku masti. Da bi izbjegli pretreniranost, pokusajte da primjenjujete program na "off dane" vaseg treninga sa tezinama. Vas HIIT program bi imao najvise efekta ukoliko bi bio prva stvar ujutro, na prazan stomak, ali ako niste u mogucnosti da ga odradite ujutro, ucinite to u podne ili uvece, kad god hocete!

Pretpostavimo da cete primjenjivati trening u vidu sprinteva ili trcanja uz stepeniste, kao sto ja radim. Radim u intervalima. Uzmimo za primjer, dzogiram odredjenu kolicinu vremena, trcim sprint odredjenu kolicinu vremena, pracenu sa dzogiranjem, sprintevima, i tako dalje dok ne odtreniram odredjeni period. (Ovi intervali su prikazani u tabeli 1 i 2). Svakom drugom treningu, dodacete jos jedan minut vasem HIIT programu. Na primjer, vasa prva dva HIIT treninga u prvoj nedelji ce trajati po 4 minuta. Na trecem treningu u prvoj nedelji, dodacete novih 30 sekundi sprinta i 30 sekundi dzogiranja. Svaki ostali trening cete tako po ovom principu dodati novi minut vasem HIIT treningu dok konacno, nakon 8 nedelja ne budete radili 15 minuta HIIT treninga.

Naravno, u zavisnosti od vasih godina, spremnosti, i koliko zapravo zelite ovo, moracete periodicno da zamijenite jedan od dzogiranja ili sprinteva sa brzim hodanjem. Nakon 30-60 sekundi "odmora", vas puls ce vjerovatno doci ka normali i bicete spremni da nastavite vase sprint i dzoging intervale.

Recimo da upravo pocinjem. Uzecu znojnike, nike i moj sat i pravac na traku. Tabela 1 pokazuje da trebam da odradim jedan 4-minutni ciklus. Ovaj ciklus je prikazan u Tabeli 2.

Tako. To je to!  Samo cetiri minuta! To je sve za citavi dan! Nakon dva ovakva treninga odradjena u prvoj nedelji, dodacu novih 60 sec kao sto je prikazano u tabeli 1. Svaki treci trening je za malo intezivniji, zahtijevajuci da se doda novih 30 sekundi sprinta i 30 sekundi dzogiranja. Nebitno,  za to vrijeme, moje srce i pluca pocinju da se nose sa tim.

Kako nedelje idu, dodavacu postepeno vise i vise minuta dok konacno,  nakon 8 nedelja ne budem radio 15 minuta bez prestanka.  Nakon tog vremena, linije izmedju mojih trbusnjaka bice toliko duboke tako da cu povremeno morati da cistim prasinu. (to je mjesto gdje drzim kljuceve od kola)

Vazna stvar da zapamtite je da sprint je veoma intezivna vjezba. Ako niste trcali sprint 30 sekundi jos od kad ste bili dijete, bice sok za vas. Ne krecite kao da cete da jurcate 40-jardi. Grobar ce vas vjerovatno zakopati na mjestu gdje ste imali kolaps. Trideset sekundi sprinta bi trebao da vas dovede isto kao i cetvrtine milje ruta. Iako bi trebali da se borite da odradite 90% svoje snage, kontrolisite sebe koliko je potrebno na pocetku.

Medjutim, ako niste spreman sportista, bodibilder, konsultujte se sa doktorom prije nego sto pocnete ovaj program."

Eto moj mali doprinos forumu. Imam danas vremena pa eto da prevedem. Mozda nekom posluzi...
Samo skola i teretana...