{"id":167478,"date":"2019-05-23T00:00:00","date_gmt":"2019-05-22T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/spadate-li-u-ljude-koji-izbjegavaju-kardio-trening-zbog-straha-od-gubitka-tesko-stecenih-misica\/"},"modified":"2023-08-04T12:28:52","modified_gmt":"2023-08-04T10:28:52","slug":"spadate-li-u-ljude-koji-izbjegavaju-kardio-trening-zbog-straha-od-gubitka-tesko-stecenih-misica","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/spadate-li-u-ljude-koji-izbjegavaju-kardio-trening-zbog-straha-od-gubitka-tesko-stecenih-misica\/","title":{"rendered":"Spadate li u ljude koji izbjegavaju kardio trening zbog straha od gubitka te\u0161ko ste\u010denih mi\u0161i\u0107a"},"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.hr\/blog\/spadate-li-u-ljude-koji-izbjegavaju-kardio-trening-zbog-straha-od-gubitka-tesko-stecenih-misica\/#MOZETE_LI_VJEZBATI_KARDIO_I_HOCE_LI_VASI_MISICI_I_DALJE_RASTI\" title=\"MO\u017dETE LI VJE\u017dBATI KARDIO I HO\u0106E LI VA\u0160I MI\u0160I\u0106I I DALJE RASTI?\">MO\u017dETE LI VJE\u017dBATI KARDIO I HO\u0106E LI VA\u0160I MI\u0160I\u0106I I DALJE 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.hr\/blog\/spadate-li-u-ljude-koji-izbjegavaju-kardio-trening-zbog-straha-od-gubitka-tesko-stecenih-misica\/#REDOSLIJED_JE_VAZAN\" title=\"REDOSLIJED JE VA\u017dAN\">REDOSLIJED JE VA\u017dAN<\/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.hr\/blog\/spadate-li-u-ljude-koji-izbjegavaju-kardio-trening-zbog-straha-od-gubitka-tesko-stecenih-misica\/#VAZAN_JE_NACIN\" title=\"VA\u017dAN JE NA\u010cIN\">VA\u017dAN 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.hr\/blog\/spadate-li-u-ljude-koji-izbjegavaju-kardio-trening-zbog-straha-od-gubitka-tesko-stecenih-misica\/#STO_ODABRATI_OD_SVEGA_TOGA\" title=\"\u0160TO ODABRATI OD SVEGA TOGA?\">\u0160TO ODABRATI OD SVEGA TOGA?<\/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.hr\/blog\/spadate-li-u-ljude-koji-izbjegavaju-kardio-trening-zbog-straha-od-gubitka-tesko-stecenih-misica\/#KAKO_DODATI_KARDIO_TRENINGU_S_TEZINAMA\" title=\"KAKO DODATI KARDIO TRENINGU S TE\u017dINAMA\">KAKO DODATI KARDIO TRENINGU S TE\u017dINAMA<\/a><\/li><\/ul><\/nav><\/div>\n<p>Spadate li u ljude koji izbjegavaju kardio trening<strong> zbog straha od gubitka te\u0161ko ste\u010denih mi\u0161i\u0107a?<\/strong> Pogledajte mi\u0161ljenje znanosti o ovom problemu!<\/p>\n<p dir=\"ltr\"><em> <\/em><\/p>\n<p dir=\"ltr\"><em>&#8220;Kardio ubija mi\u0161i\u0107nu masu&#8221;<\/em> je svojevrsna mantra u fitness zajednici ve\u0107 dugo vremena. Neki bodybuilderi se dr\u017ee ove ideje \u010dak toliko da misle da \u0107e se zbog redovitog hodanja po stepenicama <strong>pretvoriti u slabi\u0107e. <\/strong>Istina je da je adaptacija mi\u0161i\u0107a <strong>dosta razli\u010dita ovisno o vrsti treninga<\/strong>. Postoji razlika izme\u0111u bildanja i aerobnog treninga. <\/p>\n<p dir=\"ltr\"> <\/p>\n<hr \/>\n<p dir=\"ltr\"><em><span style=\"color: #ff6600;\">\u0160to vi\u0161e prakticirate jednu vrstu treninga, <strong>te\u017ee \u0107ete posti\u0107i istu razinu<\/strong> druge vrste. Usporedite maratonca i Kai Greena.<\/span><\/em><\/p>\n<hr \/>\n<p> <br \/><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kardio i trening s utezima, mo\u017ee li kardio spaliti i uni\u0161titi mi\u0161i\u0107e?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/the-essential-8-exercises-that-will-get-you-ripped_12.jpg\" alt=\"kardio i trening s utezima, mo\u017ee li kardio spaliti i uni\u0161titi mi\u0161i\u0107e?\" width=\"600\" \/><\/p>\n<p> <\/p>\n<p>Ali to ne zna\u010di da su kardio i vje\u017ebanje s te\u017einama <strong>potpuno nespojivi<\/strong>. Ako pravilno isplanirate treninge, <strong>kardio mo\u017ee <\/strong>pobolj\u0161ati va\u0161e rezultate, sastav tijela i cjelokupno zdravstveno stanje.<\/p>\n<p dir=\"ltr\"><span style=\"color: #339966;\"> <\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"MOZETE_LI_VJEZBATI_KARDIO_I_HOCE_LI_VASI_MISICI_I_DALJE_RASTI\"><\/span><span style=\"color: #339966;\">MO\u017dETE LI VJE\u017dBATI KARDIO I HO\u0106E LI VA\u0160I MI\u0160I\u0106I I DALJE RASTI? <\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\">Prije nekoliko desetlje\u0107a je utvr\u0111eno da je 10 tjedana kardio treninga zajedno s treningom snage <strong>negativno utjecalo na rast mi\u0161i\u0107ne mase<\/strong> u usporedbi sa samim treningom snage. <span style=\"color: #ff6600;\">\/<\/span><span style=\"color: #ff6600;\">1\/<\/span> Me\u0111utim, ako pa\u017eljivije pogledamo volumen <strong>treninga koji se koristio u ovoj studiji <\/strong>&#8211; 6 dana tjedno kardio treninga i 5 dana tjedno treninga snage &#8211; mo\u017eemo zaklju\u010diti da je bio dosta naporan. Malo ljudi mo\u017ee izdr\u017eati <strong>30 do 40 minuta kardio treninga \u0161est dana tjedno<\/strong>.<\/p>\n<p dir=\"ltr\"> <\/p>\n<p dir=\"ltr\">Me\u0111utim, nedavno istra\u017eivanje pokazuje da adekvatna koli\u010dina kardia mo\u017ee zapravo <strong>pove\u0107ati u\u010dinke treninga snage<\/strong>. Studije su pokazale da <strong>trening s utezima u kombinaciji s 2-3 dana kardia<\/strong> mo\u017ee dovesti do ve\u0107eg rasta mi\u0161i\u0107ne mase od samog treninga snage.<span style=\"color: #ff6600;\"> \/2,3\/<\/span><\/p>\n<p dir=\"ltr\"> <\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kardio i trening s utezima, mo\u017ee li kardio spaliti i uni\u0161titi mi\u0161i\u0107e?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/projectmass_trainingoverview_graphics-6.jpg\" alt=\"kardio i trening s utezima, mo\u017ee li kardio spaliti i uni\u0161titi mi\u0161i\u0107e?\" width=\"600\" \/><\/p>\n<p dir=\"ltr\"><strong> <\/strong><\/p>\n<p dir=\"ltr\"><strong>\u0160to od toga odabrati?<\/strong> \u010cini se da je zlatna sredina kombinacija kardia i treninga s utezima. <strong>Previ\u0161e kardio treninga<\/strong> mo\u017ee ograni\u010davati rast mi\u0161i\u0107a, ali <strong>i premalo kardia <\/strong>tako\u0111er mo\u017ee ograni\u010diti rast. \u010cini se da je kardio<strong> 2-3 dana tjedno<\/strong> pravi izbor za rast mi\u0161i\u0107ne mase bez <strong>ugro\u017eavanja va\u0161ih mi\u0161i\u0107a<\/strong>.<\/p>\n<p dir=\"ltr\"><span style=\"color: #339966;\"> <\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"REDOSLIJED_JE_VAZAN\"><\/span><span style=\"color: #339966;\">REDOSLIJED JE VA\u017dAN<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\">Adaptacija mi\u0161i\u0107a prilikom aerobnog i treninga izdr\u017eljivosti <strong>mo\u017ee se potencijalno kri\u017eati i preklapati<\/strong>, tako da je vrlo va\u017eno <strong>imati dovoljno vremena izme\u0111u treninga<\/strong> kako bi se ova pojava svela na minimum, optimizirale performanse, kao i adaptacija. <span style=\"color: #ff6600;\">\/4,5\/<\/span><\/p>\n<p dir=\"ltr\"> <\/p>\n<p dir=\"ltr\">Problem s mi\u0161i\u0107ima pra\u0107en visoko intenzivnim ili treningom izdr\u017eljivosti mo\u017ee<strong> potrajati do 6 sati<\/strong>, tako da je najbolje <strong>barem toliko razdvojiti treninge<\/strong>. <span style=\"color: #ff6600;\">\/2,6,7\/ <\/span><\/p>\n<p dir=\"ltr\"> <\/p>\n<p dir=\"ltr\">Ali ako previ\u0161e \u010dekate, mo\u017eete po\u010deti <strong>osje\u0107ati<\/strong> <strong>bol od drugog ranijeg treninga<\/strong>. Zato \u0161to<strong> bol u mi\u0161i\u0107ima ima odgo\u0111eni po\u010detak<\/strong>. Poku\u0161ajte prona\u0107i zlatnu sredinu: dovoljno dugo nakon prethodnog treninga, ali dovoljno prije po\u010detka bolova u mi\u0161i\u0107ima (posebno od treninga donjeg dijela tijela) koji <strong>ne\u0107e utjecati na kvalitetu va\u0161eg treninga.<\/strong><\/p>\n<p dir=\"ltr\"><strong> <\/strong><\/p>\n<p dir=\"ltr\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kardio i trening s utezima, mo\u017ee li kardio spaliti i uni\u0161titi mi\u0161i\u0107e?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/novice-lifters-start-here_graphics-2.jpg\" alt=\"kardio i trening s utezima, mo\u017ee li kardio spaliti i uni\u0161titi mi\u0161i\u0107e?\" width=\"600\" \/><\/p>\n<p dir=\"ltr\"> <\/p>\n<p dir=\"ltr\">\u0160to se ti\u010de redoslijeda, ne mora radikalno utjecati na rast mi\u0161i\u0107a. Nekoliko studija ispitalo je adaptaciju prilikom treninga s te\u017einama prije aerobnog treninga ili obrnuto, i pokazalo se da na <strong>pobolj\u0161anje snage mi\u0161i\u0107a i veli\u010dine<\/strong> nije utjecao redoslijed treninga. <span style=\"color: #ff6600;\">\/8,9\/<\/span><\/p>\n<p dir=\"ltr\"> <\/p>\n<p dir=\"ltr\">S prakti\u010dne to\u010dke gledi\u0161ta je vjerojatno da \u0107e <strong>umor od treninga snage manje utjecati<\/strong> na kardio trening nego obrnuto. Razmislite. Radije biste se umorili nakon 3 \u010du\u010dnja ili pretr\u010dane 3 milje? Radije bismo odabrali ono drugo. Svatko je druga\u010diji. <strong>Eksperimentirajte s redoslijedom i vremenom <\/strong>va\u0161ih treninga kako biste vidjeli \u0161to vam vi\u0161e odgovara i donosi koristi va\u0161im performansama.<\/p>\n<p dir=\"ltr\"><span style=\"color: #339966;\"> <\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"VAZAN_JE_NACIN\"><\/span><span style=\"color: #339966;\">VA\u017dAN JE NA\u010cIN<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\">U usporedbi s drugim oblicima kardia, <strong>tr\u010danje mo\u017ee uzrokovati velika o\u0161te\u0107enja mi\u0161i\u0107a<\/strong>, najvjerojatnije zbog velikog broja ekscentri\u010dnih kontrakcija mi\u0161i\u0107a prilikom pokreta. Me\u0111utim, vo\u017enja bicikla stavlja ve\u0107i naglasak na koncentri\u010dnu mi\u0161i\u0107nu aktivnost. To mo\u017ee <strong>uzrokovati manje ukupnog o\u0161te\u0107enja<\/strong> i naposljetku smanjiti koli\u010dinu mije\u0161anja s <strong>obnavljanjem i rastom mi\u0161i\u0107a.<\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"> <\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kardio i trening s utezima, mo\u017ee li kardio spaliti i uni\u0161titi mi\u0161i\u0107e?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/your-thanksgiving-cardio-and-strength-training_06.jpg\" alt=\"kardio i trening s utezima, mo\u017ee li kardio spaliti i uni\u0161titi mi\u0161i\u0107e?\" width=\"600\" \/><\/p>\n<p dir=\"ltr\"> <\/p>\n<p dir=\"ltr\">Tr\u010danje satima vjerojatno nije najbolja ideja, ali aktivnosti poput vo\u017enje bicikla mogu pobolj\u0161ati va\u0161e rezultate u teretani. Nekoliko je studija pokazalo da <strong>trening snage u kombinaciji s vo\u017enjom bicikla <\/strong>mo\u017ee pove\u0107ati mi\u0161i\u0107nu masu vi\u0161e nego <strong>trening snage u kombinaciji s trakom za tr\u010danje<\/strong>, ili vi\u0161e od samog treninga snage. <span style=\"color: #ff6600;\">\/3,10\/<\/span><\/p>\n<p dir=\"ltr\"> <\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"STO_ODABRATI_OD_SVEGA_TOGA\"><\/span><span style=\"color: #339966;\">\u0160TO ODABRATI OD SVEGA TOGA?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\">Kardiovaskularne vje\u017ebe nude neke zna\u010dajne koristi za zdravlje, uklju\u010duju\u0107i <strong>bolji aerobni kapacitet<\/strong>. Ali imaju koristi i pri podizanju utega. Kardio vam mo\u017ee osigurati ve\u0107u radnu sposobnost tijekom vje\u017ebanja u teretani, <strong>omogu\u0107iti br\u017ei oporavak<\/strong> izme\u0111u treninga, <strong>pobolj\u0161ati sastav tijela <\/strong>i spasiti vas od kolapsa kada se morate popeti nekoliko stepenica. Vrijeme i ukupni volumen kardio treninga i treninga s utezima \u010dini se da su <strong>najve\u0107i \u010dimbenici u osmi\u0161ljavanju uspje\u0161nih i istodobnih programa treninga.<\/strong><\/p>\n<p> <\/p>\n<h3 dir=\"ltr\"><span style=\"color: #ff6600;\">ISPROBAJTE KARDIO ZA PODR\u017dAVANJE RASTA MI\u0160I\u0106NE MASE<\/span><\/h3>\n<p>\u2022 Nau\u010dite strategije koje pobolj\u0161avaju kardio, ali smanjuju na minimum ukupan broj treninga (npr. <strong>HIIT 2-3 puta tjedno<\/strong>).<br \/>\u2022 S prakti\u010dne to\u010dke gledi\u0161ta <strong>kardio prije treninga s te\u017einama<\/strong> mo\u017ee pozitivnije utjecati na va\u0161e performanse i kvalitetu treninga nego obrnuto.<br \/>\u2022 Razdvojite ove treninge <strong>pauzom od najmanje 6 sati<\/strong> kako biste optimizirali rezultate.<br \/>\u2022 <strong>Vo\u017enja bicikla<\/strong> ima vi\u0161e koristi od tr\u010danja kada je u pitanju rast mi\u0161i\u0107ne mase.<\/p>\n<p dir=\"ltr\"><span style=\"color: #993366;\"> <\/span><\/p>\n<h3 dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kardio i trening s utezima, mo\u017ee li kardio spaliti i uni\u0161titi mi\u0161i\u0107e?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/can-cardio-ruin-your-gains-2.jpg\" alt=\"kardio i trening s utezima, mo\u017ee li kardio spaliti i uni\u0161titi mi\u0161i\u0107e?\" width=\"600\" \/><\/h3>\n<h2 dir=\"ltr\"><span style=\"color: #993366;\"><\/span><\/h2>\n<p><span style=\"color: #993366;\"><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #993366;\"> <\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"KAKO_DODATI_KARDIO_TRENINGU_S_TEZINAMA\"><\/span><span style=\"color: #993366;\">KAKO DODATI KARDIO TRENINGU S TE\u017dINAMA<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 dir=\"ltr\"><span style=\"color: #ff6600;\">POKAZNI PLAN 1<\/span><\/h3>\n<p>\u2022 Ponedjeljak ujutro: Donji dijelovi<br \/>\u2022 Ponedjeljak poslijepodne: Stacionarni bicikl 8-10 serija po 1 minutu (kada lu\u0111a\u010dki okre\u0107ete pedale i posljednjih 10-15 sekundi ovog intervala ne mo\u017eete do\u0107i do daha), s pauzom od 1 minute. Po\u010dnite s 5-minutnim zagrijavanjem i zavr\u0161ite 5-minutnim hla\u0111enjem.<br \/>\u2022 Utorak: Gornji dijelovi- pritisci<br \/>\u2022 Srijeda: Off<br \/>\u2022 \u010cetvrtak ujutro: Donji dijelovi<br \/>\u2022 \u010cetvrtak poslijepodne: Stacionarni bicikl oko 15 km sve vrijeme (Zavr\u0161ite 15 km najbr\u017ee \u0161to mo\u017eete i pobolj\u0161avajte se svaki dan)<br \/>\u2022 Petak: Gornji dijelovi- privla\u010denja <\/p>\n<p> <br \/><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kardio i trening s utezima, mo\u017ee li kardio spaliti i uni\u0161titi mi\u0161i\u0107e?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10-best-and-worst-cardio-machines-graphics-5.jpg\" alt=\"kardio i trening s utezima, mo\u017ee li kardio spaliti i uni\u0161titi mi\u0161i\u0107e?\" width=\"600\" \/><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\"> <\/span><\/p>\n<h3 dir=\"ltr\"><span style=\"color: #ff6600;\">POKAZNI PLAN TRENINGA 2<\/span><\/h3>\n<p>\u2022 Ponedjeljak: Gornji dijelovi- pritisci<br \/>\u2022 Utorak: Gornji dijelovi- privla\u010denja<br \/>\u2022 Srijeda prijepodne: Donji dijelovi<br \/>\u2022 Srijeda poslijepodne: Stacionarni bicikl 30 minuta istim tempom (Poku\u0161ajte okretati najve\u0107im intenzitetom svih 30 minuta)<br \/>\u2022 \u010cetvrtak: Off<br \/>\u2022 Petak: Gornji dijelovi- pritisci<br \/>\u2022 Subota: Gornji dijelovi- privla\u010denja<br \/>\u2022 Nedjelja prijepodne: Donji dijelovi<br \/>\u2022 Nedjelja poslijepodne: Sprava za veslanje, 6-8 serija oko 400 metara najbr\u017ee \u0161to mo\u017eete, a zatim 200 m za oporavak. (Po\u010dnite s 5-minutnim zagrijavanjem, a zatim 5-minutnim hla\u0111enjem)<\/p>\n<p> <\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kardio i trening s utezima, mo\u017ee li kardio spaliti i uni\u0161titi mi\u0161i\u0107e?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/customize-your-cardio-with-these-5-athlete-workouts_graphics_cellucor-3.jpg\" alt=\"kardio i trening s utezima, mo\u017ee li kardio spaliti i uni\u0161titi mi\u0161i\u0107e?\" width=\"600\" \/>\n<p style=\"text-align: center;\"><em> Preuzeto s bodybuilding.com<\/em><\/p>\n<p style=\"text-align: center;\"><em><\/em><\/p>\n<p> <\/p>\n<h3>Izvori:<\/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 \/><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 \/><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 \/><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 \/><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 \/>H\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 \/><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 \/><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 \/><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 \/><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>Mo\u017ee li kardio trening uni\u0161titi va\u0161e te\u0161ko ste\u010dene mi\u0161i\u0107e? Ako ste jedan od onih koji izbjegavaju kardio zbog straha od gubitka mi\u0161i\u0107a, ovaj \u010dlanak je stvoren 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":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-167478","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","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>Spadate li u ljude koji izbjegavaju kardio trening zbog straha od gubitka te\u0161ko ste\u010denih mi\u0161i\u0107a - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mo\u017ee li kardio trening uni\u0161titi va\u0161e te\u0161ko ste\u010dene mi\u0161i\u0107e? 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