{"id":165722,"date":"2020-04-22T00:00:00","date_gmt":"2020-04-21T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/ali-lahko-kardio-vadba-unici-vase-tezko-pridobljene-misice\/"},"modified":"2023-09-01T14:00:11","modified_gmt":"2023-09-01T12:00:11","slug":"ali-lahko-kardio-vadba-unici-vase-tezko-pridobljene-misice","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ali-lahko-kardio-vadba-unici-vase-tezko-pridobljene-misice\/","title":{"rendered":"Ali lahko kardio vadba uni\u010di va\u0161e te\u017eko pridobljene mi\u0161ice?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-kardio-vadba-unici-vase-tezko-pridobljene-misice\/#ALI_LAHKO_IZVAJATE_KARDIO_IN_PRIDOBIVATE_NA_MISICNI_RASTI\" title=\"ALI LAHKO IZVAJATE KARDIO IN PRIDOBIVATE NA MI\u0160I\u010cNI RASTI?\">ALI LAHKO IZVAJATE KARDIO IN PRIDOBIVATE NA MI\u0160I\u010cNI RASTI?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-kardio-vadba-unici-vase-tezko-pridobljene-misice\/#POMEMBEN_JE_VRSTNI_RED\" title=\"POMEMBEN JE VRSTNI RED\">POMEMBEN JE VRSTNI RED<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-kardio-vadba-unici-vase-tezko-pridobljene-misice\/#POMEMBEN_JE_NACIN\" title=\"POMEMBEN JE NA\u010cIN\">POMEMBEN JE NA\u010cIN<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-kardio-vadba-unici-vase-tezko-pridobljene-misice\/#KAJ_IZBRATI_OD_VSEGA_TEGA\" title=\"KAJ IZBRATI OD VSEGA TEGA?\">KAJ IZBRATI OD VSEGA TEGA?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-kardio-vadba-unici-vase-tezko-pridobljene-misice\/#KAKO_VKLJUCITI_KARDIO_V_TRENING_Z_UTEZMI\" title=\"KAKO VKLJU\u010cITI KARDIO V TRENING Z UTE\u017dMI\">KAKO VKLJU\u010cITI KARDIO V TRENING Z UTE\u017dMI<\/a><\/li><\/ul><\/nav><\/div>\n<p>Ali spadate med ljudi, ki se izogibajo kardio treningom <strong>zaradi strahu pred izgubo pridobljenih mi\u0161ic?<\/strong> Poglejte, kaj znanost meni o tem problemu!<\/p>\n<p>&#8220;Kardio ubija mi\u0161ice&#8221; je \u017ee dolgo nekak\u0161en slogan v fitnes skupnosti. Nekateri bodybuilderji se tako mo\u010dno oklepajo tega pojma, da mislijo, da bodo zaradi obi\u010dajne hoje po stopnicah <strong>postali slabi\u010di.<\/strong> Res je, da se prilagajanje mi\u0161ic <strong>mo\u010dno razlikuje glede na vrsto treninga. <\/strong>Razlika je med krepitvijo in aerobnim treningom.<\/p>\n<hr \/>\n<p dir=\"ltr\"><em><span style=\"color: #ff6600;\">\u010ce se osredoto\u010dite na samo eno vrsto treninga, <strong>boste te\u017eje dosegli iste rezultate<\/strong> pri drugi vrsti treninga. Kot primer si poglejte teka\u010da maratona in Kai Greena.<br \/>\n<\/span><\/em><\/p>\n<p>Vendar to ne pomeni, da so kardio in treningi z ute\u017emi <strong>popolnoma nezdru\u017eljivi. <\/strong>\u010ce si pravilno sestavite vadbo, vam lahko <strong>kardio pomaga<\/strong> izbolj\u0161ati rezultate, telesno sestavo in splo\u0161no zdravje.<\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"ALI_LAHKO_IZVAJATE_KARDIO_IN_PRIDOBIVATE_NA_MISICNI_RASTI\"><\/span><span style=\"color: #339966;\">ALI LAHKO IZVAJATE KARDIO IN PRIDOBIVATE NA MI\u0160I\u010cNI RASTI? <\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Pred nekaj desetletji je bilo ugotovljeno, da je 10 tednov kardio vadbe skupaj s treningom mo\u010di <strong>negativno vplivalo na rast mi\u0161i\u010dne mase<\/strong>, v primerjavi s samimi treningom mo\u010di. <span style=\"color: #ff6600;\">\/1\/<\/span>  \u010ce pa podrobneje pogledamo obse\u017eni<strong> trening, uporabljen v tej \u0161tudiji<\/strong> &#8211; 6 dni na teden kardio treninga in 5 dni na teden treninga mo\u010di &#8211; lahko ugotovimo, da je bil precej naporen. Le redki od nas bodo lahko \u0161est dni na teden izvajali <strong>30 do 40 minutno kardio vadbo.<\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p>Vendar pa nedavne raziskave ka\u017eejo, da lahko zadostna koli\u010dina kardio vadbe resni\u010dno <strong>pove\u010da u\u010dinke treninga mo\u010di.<\/strong> \u0160tudije so pokazale, da lahko <strong>vadba z ute\u017emi v kombinaciji s 2-3 dnevi kardio<\/strong> vadbe povzro\u010di ve\u010djo rast mi\u0161i\u010dne mase kot sama vadba z ute\u017emi. <span style=\"color: #ff6600;\">\/2,3\/<\/span><\/p>\n<p><span style=\"color: #ff6600;\"> <\/span><\/p>\n<p><span style=\"color: #ff6600;\"> <\/span><\/p>\n<p><strong>Kaj ste izvedeli?<\/strong> Zdi se, da je zlata sredina, kombinacija kardia in treningov z ute\u017emi. <strong>Preve\u010d kardio vadbe <\/strong>lahko omeji rast mi\u0161ic, toda tudi <strong>premalo kardio vadbe<\/strong> lahko omeji rast mi\u0161ic. Izvajanje kardia 2-3 dni na teden se zdi prava izbira za pridobivanje mi\u0161i\u010dne mase, <strong>ne da bi s tem ogro\u017eali svoje mi\u0161ice.<\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"POMEMBEN_JE_VRSTNI_RED\"><\/span><span style=\"color: #339966;\">POMEMBEN JE VRSTNI RED<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Prilagoditev mi\u0161ic tako pri aerobnih, kot vzdr\u017eljivostnih vadbah se <strong>lahko potencialno prekri\u017ea in prekriva,<\/strong> zato je zelo pomembno, da si med <strong>vadbami vzamete dovolj \u010dasa,<\/strong> da ta pojav karseda zmanj\u0161ate, optimizirate zmogljivost in pozneje prilagodite. <span style=\"color: #ff6600;\">\/4,5\/<\/span><\/p>\n<p><span style=\"color: #ff6600;\"> <\/span><\/p>\n<p>Problem z mi\u0161icami, ki ga povzro\u010dajo intenzivne ali vzdr\u017eljivostne vaje, lahko <strong>traja do 6 ur<\/strong>, zato je najbolj smiselno<strong> za vsaj toliko ur lo\u010diti treninge.<\/strong><span style=\"color: #ff6600;\"> \/2,6,7\/<\/span><\/p>\n<p><span style=\"color: #ff6600;\"> <\/span><\/p>\n<p>Po drugi strani pa, \u010de boste predolgo \u010dakali, boste morda <strong>za\u010deli do\u017eivljati bole\u010dino zaradi prej\u0161njega treninga.<\/strong> To je zato, ker se <strong>bole\u010dina v mi\u0161icah pojavi z zamudo.<\/strong> Poskusite najti zlato sredino: dovolj dolgo po predhodni vadbi, vendar precej pred pojavom bole\u010din v mi\u0161icah (zlasti pri vadbi spodnjega dela telesa), <strong>ki ne bodo vplivale na kakovost vadbe.<\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Kardio trening in trening z ute\u017emi, lahko kardio trening uni\u010di mi\u0161ice?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/novice-lifters-start-here_graphics-2.jpg\" alt=\"Kardio trening in trening z ute\u017emi, lahko kardio trening uni\u010di mi\u0161ice?\" width=\"560\" height=\"404\" \/><\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p>Ko gre za vrstni red, ni treba radikalno vplivati na rast mi\u0161ic. Ve\u010d \u0161tudij je preu\u010dilo prilagoditev v vadbi z ute\u017emi pred aerobnim treningom ali obratno in ugotovilo, da na<strong> izbolj\u0161anje mi\u0161i\u010dne mo\u010di in velikosti<\/strong> ni vplival vadbeni red.<span style=\"color: #ff6600;\"> \/8,9\/<\/span><\/p>\n<p><span style=\"color: #ff6600;\"> <\/span><\/p>\n<p>S prakti\u010dnega vidika bo verjetno <strong>utrujenost od treninga mo\u010di manj vplivala<\/strong> na kardio trening kot obratno. Malo pomislite. Bi bili raje utrujeni po 3 ponovitvah po\u010depov ali po 3 kilometrih teka? Verjetno bi raje izbrali drugo opcijo. Vsak je druga\u010den. <strong>Eksperimentirajte z vrstnim redom in \u010dasom<\/strong> vadbe, da vidite, kaj vam ustreza in prina\u0161a koristi va\u0161emu delovanju.<\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"POMEMBEN_JE_NACIN\"><\/span><span style=\"color: #339966;\">POMEMBEN JE NA\u010cIN<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>V primerjavi z drugimi oblikami kardio lahko <strong>tek povzro\u010di veliko po\u0161kodb mi\u0161ic,<\/strong> najverjetneje zaradi velike koli\u010dine ekscentri\u010dnih kr\u010denja mi\u0161ic med gibanjem. Vendar kolesarstvo daje ve\u010dji poudarek koncentri\u010dni mi\u0161i\u010dni aktivnosti. To lahko povzro\u010di <strong>manj splo\u0161ne \u0161kode<\/strong> in na koncu zmanj\u0161a koli\u010dino prekrivanja z <strong>obnovo in rastjo mi\u0161ic.<\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Kardio trening in trening z ute\u017emi, kateri kardio trening je najbolj\u0161i za krepitev mi\u0161ic?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/your-thanksgiving-cardio-and-strength-training_06.jpg\" alt=\"Kardio trening in trening z ute\u017emi, kateri kardio trening je najbolj\u0161i za krepitev mi\u0161ic?\" width=\"600\" height=\"398\" \/><\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p>Ure teka verjetno niso najbolj\u0161a ideja, vendar lahko dejavnosti, kot je kolesarjenje, izbolj\u0161ajo va\u0161e rezultate v telovadnici. \u0160tevilne \u0161tudije so pokazale, da lahko trening z ute\u017emi v kombinaciji s kolesarjenjem bolj pove\u010da mi\u0161i\u010dno maso, kot vadba z ute\u017emi v kombinaciji s tekalno stezo, ali kot sam trening z ute\u017emi. \/3,10\/<\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"KAJ_IZBRATI_OD_VSEGA_TEGA\"><\/span><span style=\"color: #339966;\">KAJ IZBRATI OD VSEGA TEGA? <\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Kardiovaskularna vadba ponuja nekatere pomembne zdravstvene koristi, vklju\u010dno z<strong> izbolj\u0161ano aerobno zmogljivostjo.<\/strong> Vendar pa prina\u0161a tudi koristi pri dvigovanju ute\u017ei. Kardio vam lahko med vadbo v telovadnici omogo\u010di ve\u010d delovne zmogljivosti, omogo\u010di hitrej\u0161e okrevanje med vadbo, izbolj\u0161a telesno sestavo in vas v bistvu \u0161\u010diti pred kolapsom, ko se morate povzpeti po stopnicah . \u010casovni razpon in celotni obseg kardia in treningov z ute\u017emi sta <strong>glavna dejavnika pri oblikovanju uspe\u0161nih in so\u010dasnih programov treninga.<\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<h3><span style=\"color: #ff6600;\">POSKUSITE KARDIO ZA PODPORO RASTI MI\u0160IC<\/span><\/h3>\n<p>\u2022Razvijte strategijo, ki pove\u010duje kardio, a zmanj\u0161a celotno vadbo (npr. <strong>HIIT 2-3 krat na teden<\/strong> ).<br \/>\n\u2022 S prakti\u010dnega vidika, lahko izvajanje <strong>kardia pred treningom z ute\u017emi<\/strong> bolj pozitivno vpliva na va\u0161o uspe\u0161nost in kakovost treninga kot obratno.<br \/>\n\u2022 Te vadbe lo\u010dite z <strong>najmanj 6-urnim premorom<\/strong>, da optimizirate rezultate.<br \/>\n\u2022 Kolesarjenje nudi ve\u010djo korist kot tek, ko gre za rast mi\u0161i\u010dne mase.<\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"KAKO_VKLJUCITI_KARDIO_V_TRENING_Z_UTEZMI\"><\/span><span style=\"color: #993366;\">KAKO VKLJU\u010cITI KARDIO V TRENING Z UTE\u017dMI<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 dir=\"ltr\"><span style=\"color: #ff6600;\">PRIMER TRENINGA 1<\/span><\/h3>\n<ul>\n<li>Ponedeljek zjutraj: Spodnji del<\/li>\n<li>Ponedeljek popoldne: Stacionarno kolo 8-10 postavitev,1 minuto (v na\u010dinu nore vadbe in nato zadnjih 10-15 sekund tega intervala, ko hlastate za zrakom), z 1-minutno pavzo. Za\u010dnite s 5-minutnim ogrevanjem in zaklju\u010dite s 5- minutnim ohlajanjem.<\/li>\n<li>Torek: Zgornji del &#8211; sklece<\/li>\n<li>Sreda: Po\u010ditek<\/li>\n<li>\u010cetrtek zjutraj: Spodnji del<\/li>\n<li>\u010cetrtek popoldne: Stacionarno kolo pribli\u017eno 15 km, konstantno (kon\u010dajte 15 km \u010dim hitreje in si prizadevajte za vsakodnevno izbolj\u0161anje)<\/li>\n<li>Petek: Zgornji del &#8211; dvigovanje trupa<\/li>\n<\/ul>\n<h3 dir=\"ltr\"><span style=\"color: #ff6600;\">PRIMER TRENINGA 2 <\/span><\/h3>\n<ul>\n<li>Ponedeljek: Zgornji del &#8211; sklece<\/li>\n<li>Torek: Zgornji del &#8211; dvigovanje trupa<\/li>\n<li>Sreda Jutro: Spodnji del<\/li>\n<li>\u010cetrtek popoldne: Stacionarno kolo pribli\u017eno 15 km v enem tempu (prizadevajte si najve\u010djo intenzivnost v vseh 30 minutah)<\/li>\n<li>\u010cetrtek: Po\u010ditek<\/li>\n<li>Petek: Zgornji del &#8211; sklece<\/li>\n<li>Sobota: Zgornji deli &#8211; dvigovanje trupa<\/li>\n<li>Nedelja zjutraj: Spodnji del<\/li>\n<li>Nedelja popoldne: Vesla\u0161ka naprava 6-8 ponovitev, pribli\u017eno 400 metrov tako hitro, kot lahko, nato pa 200 metrov okrevanja. (Za\u010dnite 5- minutnim ogrevanjem in nato 5-minutnim ohlajanjem)<\/li>\n<\/ul>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Kardio trening in trening z ute\u017emi, kateri kardio trening je najbolj\u0161i za krepitev mi\u0161ic?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/customize-your-cardio-with-these-5-athlete-workouts_graphics_cellucor-3.jpg\" alt=\"Kardio trening in trening z ute\u017emi, kateri kardio trening je najbolj\u0161i za krepitev mi\u0161ic?\" width=\"560\" height=\"351\" \/>\n<p style=\"text-align: center;\"><em>Vir bodybuilding.com<\/em><\/p>\n<p style=\"text-align: center;\">\n<h3>Viri:<\/h3>\n<p><span style=\"color: #ff6600;\">1.<\/span> Hickson, R. C. (1980). Interference of strength development by simultaneously training for strength and endurance. <em>European Journal of Applied Physiology and Occupational Physiology, 45<\/em>(2-3), 255-263.<br \/>\n<span style=\"color: #ff6600;\">2.<\/span> Lundberg, T. R., Fernandez-Gonzalo, R., Gustafsson, T., &amp; Tesch, P. A. (2013). Aerobic exercise does not compromise muscle hypertrophy response to short-term resistance training. <em>Journal of Applied Physiology, 114<\/em>(1), 81-89.<br \/>\n<span style=\"color: #ff6600;\">3.<\/span> Mikkola, J., Rusko, H., Izquierdo, M., Gorostiaga, E. M., &amp; H\u00e4kkinen, K. (2012). Neuromuscular and cardiovascular adaptations during concurrent strength and endurance training in untrained men.<em>International Journal of Sports Medicine, 33<\/em>(9), 702-710.<br \/>\n<span style=\"color: #ff6600;\">4.<\/span> Sale, D. G., MacDougall, J. D., Jacobs, I., &amp; Garner, S. (1990). Interaction between concurrent strength and endurance training. <em>Journal of Applied Physiology, 68<\/em>(1), 260-270.<br \/>\n<span style=\"color: #ff6600;\">5.<\/span> Baar, K. (2014). Using molecular biology to maximize concurrent training. <em>Sports Medicine, 44<\/em>(2), 117-125.<br \/>\nH\u00e4kkinen, K., Alen, M., Kraemer, W. J., Gorostiaga, E., Izquierdo, M., Rusko, H., &#8230; &amp; Romu, S. (2003). Neuromuscular adaptations during concurrent strength and endurance training versus strength training.<em>European Journal of Applied Physiology, 89<\/em>(1), 42-52.<br \/>\n<span style=\"color: #ff6600;\">6.<\/span> Bell, G. J., Petersen, S. R., Wessel, J., Bagnall, K., &amp; Quinney, H. A. (1991). Physiological adaptations to concurrent endurance training and low velocity resistance training. <em>International Journal of Sports Medicine, 12<\/em>(4), 384-390.<br \/>\n<span style=\"color: #ff6600;\">7.<\/span> Eklund, D., Schumann, M., Kraemer, W. J., Izquierdo, M., Taipale, R. S., &amp; H\u00e4kkinen, K. (2016). Acute endocrine and force responses and long-term adaptations to same-session combined strength and endurance training in women. <em>The Journal of Strength &amp; Conditioning Research, 30<\/em>(1), 164-175.<br \/>\n<span style=\"color: #ff6600;\">8.<\/span> Cadore, E. L., Izquierdo, M., dos Santos, M. G., Martins, J. B., Lhullier, F. L. R., Pinto, R. S., &#8230; &amp; Kruel, L. F. M. (2012). Hormonal responses to concurrent strength and endurance training with different exercise orders.<em>The Journal of Strength &amp; Conditioning Research, 26<\/em>(12), 3281-3288.<br \/>\n<span style=\"color: #ff6600;\">9.<\/span> Gergley, J.C., (2009). Comparison of two lower-body modes of endurance training on lower-body strength development while concurrently training. <em>Journal of Strength &amp; Conditioning Research, 23<\/em>(3), 979-987.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ali lahko kardio vadba uni\u010di va\u0161e pridobljene mi\u0161ice? \u010ce ste eden tistih, ki se kardio izogibate zaradi strahu pred izgubo mi\u0161ic, je ta \u010dlanek za vas!<\/p>\n","protected":false},"author":25,"featured_media":139874,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-165722","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ali lahko kardio vadba uni\u010di va\u0161e te\u017eko pridobljene mi\u0161ice? 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