{"id":168399,"date":"2017-01-16T00:00:00","date_gmt":"2017-01-15T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/izmaink-gyilkosa-a-kardio-edzes\/"},"modified":"2023-08-31T09:15:19","modified_gmt":"2023-08-31T07:15:19","slug":"izmaink-gyilkosa-a-kardio-edzes","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/","title":{"rendered":"Val\u00f3ban k\u00e1ros-e a kardi\u00f3 edz\u00e9s az izom\u00e9p\u00edt\u00e9s szempontj\u00e1b\u00f3l?"},"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.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#Fejlodnek_az_izmaink_a_kardio_edzes_mellett_is\" title=\"Fejl\u0151dnek az izmaink a kardi\u00f3 edz\u00e9s mellett is?\">Fejl\u0151dnek az izmaink a kardi\u00f3 edz\u00e9s mellett is?<\/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.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#A_helyes_sorrend_jelentosege\" title=\"A helyes sorrend jelent\u0151s\u00e9ge\">A helyes sorrend jelent\u0151s\u00e9ge<\/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.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#A_modszer_jelentosege\" title=\"A m\u00f3dszer jelent\u0151s\u00e9ge\">A m\u00f3dszer jelent\u0151s\u00e9ge<\/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.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#Mire_kovetkeztethetunk_ebbol\" title=\"Mire k\u00f6vetkeztethet\u00fcnk ebb\u0151l?\">Mire k\u00f6vetkeztethet\u00fcnk ebb\u0151l?<\/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.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#Hogyan_iktassuk_be_megfeleloen_a_kardio_edzest_sulyzos_edzeseinkbe\" title=\"Hogyan iktassuk be megfelel\u0151en a kardi\u00f3 edz\u00e9st s\u00falyz\u00f3s edz\u00e9seinkbe\">Hogyan iktassuk be megfelel\u0151en a kardi\u00f3 edz\u00e9st s\u00falyz\u00f3s edz\u00e9seinkbe<\/a><\/li><\/ul><\/nav><\/div>\n<p>Te is azok k\u00f6z\u00e9 tartozol, akik att\u00f3l tartanak, hogy <strong>elvesz\u00edtik nehezen megszerzett izmaikat, \u00e9s ez\u00e9rt ink\u00e1bb elker\u00fclik a kardi\u00f3 edz\u00e9seket?<\/strong> Most megtudhatod, hogy a mai modern tudom\u00e1ny milyen magyar\u00e1zatot ad erre a probl\u00e9m\u00e1ra.<\/p>\n<p><em>,,A kardi\u00f3 edz\u00e9s le\u00e9p\u00edti az izomt\u00f6meget&#8221;<\/em> &#8211; Ez az \u00e1ll\u00edt\u00e1s szinte m\u00e1r beiv\u00f3dott\u00e9s igazi k\u00f6zhiedelemm\u00e9 v\u00e1llt a fitnesz t\u00e1rsadalomban.Egyes emberek annyira meg vannak err\u0151l gy\u0151z\u0151dve, hogy m\u00e1r egy<strong> h\u00e9tk\u00f6znapi l\u00e9pcs\u0151z\u00e9st\u0151l is f\u00e9lnek<\/strong>, \u00e9s elker\u00fclik, mondv\u00e1n, hogy nem szeretn\u00e9k ha ez izmaik k\u00e1r\u00e1ra v\u00e1lna. Term\u00e9szetesen igaz, hogy az izom\u00e9p\u00edt\u00e9s hat\u00e9konys\u00e1g\u00e1t nagyban befoly\u00e1solja a megfelel\u0151 edz\u00e9sprogram kiv\u00e1laszt\u00e1sa, illetve, hogy <strong>k\u00fcl\u00f6nbs\u00e9get kell tenn\u00fcnk az er\u0151s\u00edt\u00e9svalamint az aerobic edz\u00e9s k\u00f6z\u00f6tt.<\/strong> <\/p>\n<hr \/>\n<p><span style=\"color: #ff6600;\">Alapvet\u0151 tudnival\u00f3 &#8211; min\u00e9l t\u00f6bbet gyakorlunk egy adott edz\u00e9st\u00edpust, ann\u00e1l <strong>nehezebben \u00e9rj\u00fck el ugyan azt a szintet egy m\u00e1sik edz\u00e9st\u00edpusn\u00e1l.<\/strong> Gonduljunk itt p\u00e9ld\u00e1ul a maratonfut\u00f3kra, vagy Kai Greenre.<\/span><\/p>\n<hr \/>\n<p dir=\"ltr\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kardio edz\u00e9s s\u00falyokkal, t\u00f6nkreteheti a kardio az izomt\u00f6megk\u00fcnket?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/the-essential-8-exercises-that-will-get-you-ripped_12.jpg\" alt=\"kardio edz\u00e9s s\u00falyokkal, t\u00f6nkreteheti a kardio az izomt\u00f6megk\u00fcnket?\" width=\"600\" \/><\/p>\n<p>Ez azonban m\u00e9g kor\u00e1ntsem jelenti azt, hogy a kardi\u00f3 edz\u00e9s <strong>\u00f6sszef\u00e9rhetetlen \u00e9s p\u00e1ros\u00edthatatlan<\/strong> lenne a s\u00falyz\u00f3s edz\u00e9ssel. Ellenkez\u0151leg. A kardi\u00f3- \u00e9s s\u00falyz\u00f3s edz\u00e9s megfelel\u0151 ar\u00e1nyban \u00e9s m\u00e9rt\u00e9kben alkalmazva kiv\u00e1l\u00f3an kieg\u00e9sz\u00edtik egym\u00e1st,<strong> jav\u00edthatj\u00e1k az edz\u00e9s hat\u00e9konys\u00e1g\u00e1t,<\/strong> a test kompoz\u00edci\u00f3j\u00e1t, valamint eg\u00e9sz test\u00fcnk eg\u00e9szs\u00e9gi \u00e1llapot\u00e1t.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Fejlodnek_az_izmaink_a_kardio_edzes_mellett_is\"><\/span><strong><span style=\"color: #339966;\">Fejl\u0151dnek az izmaink a kardi\u00f3 edz\u00e9s mellett is?<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>P\u00e1r \u00e9vtizede \u00e1llap\u00edtott\u00e1k meg a t\u00e9nyt, miszerint egy t\u00edz napos izom\u00e9p\u00edt\u0151 edz\u00e9s,<strong> kardio edz\u00e9ssel kombin\u00e1lva egy\u00e9rtelm\u0171en negat\u00edv hat\u00e1ssal van az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9re, \u00f6sszehasonl\u00edtva egy olyan edz\u00e9stervvel, mely kiz\u00e1r\u00f3lag izom\u00e9p\u00edt\u00e9sre \u00e9p\u00fcl<\/strong>. <span style=\"color: #ff6600;\">\/1\/<\/span> Azonban ha k\u00f6zelebbr\u0151l megvizsg\u00e1ljuk ezt a fajta edz\u00e9stervet, melyb\u0151l erre a k\u00f6vetkeztet\u00e9sre jutottak, bel\u00e1thatjuk, hogy 5 napi er\u0151s\u00edt\u00e9s 6 nap kardi\u00f3 edz\u00e9ssel kombin\u00e1llva igencsak meger\u0151ltet\u0151 \u00e9s igencsak kem\u00e9ny edz\u00e9stervnek bizonyul. Sokan k\u00f6z\u00fcl\u00fcnk bizony\u00e1ra nem tudn\u00e1k teljes\u00edteni a heti 6 napos kardi\u00f3 edz\u00e9stervet.<\/p>\n<p>Egy nemr\u00e9giben elv\u00e9gzett kutat\u00e1s szerint azonban a m\u00e9rt\u00e9kkel v\u00e9gzett <strong>kardi\u00f3 edz\u00e9s egyenesen megn\u00f6velheti az izom\u00e9p\u00edt\u0151 edz\u00e9s hat\u00e9konys\u00e1g\u00e1t<\/strong>. Bizonyos tanulm\u00e1nyok kimutatt\u00e1k, hogy az izom\u00e9p\u00edt\u0151 edz\u00e9s 2-3 napos kardi\u00f3 edz\u00e9ssel kombin\u00e1lva kifejezetten pozit\u00edvan befoly\u00e1solhatja az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t, \u00e9s hat\u00e9konyabb\u00e1 teszi azt, mint ha csak kiz\u00e1r\u00f3lagosan azt v\u00e9gezn\u00e9nk. <span style=\"color: #ff6600;\">\/2,3\/<\/span><\/p>\n<p dir=\"ltr\"><span><span style=\"color: #ff6600;\"> <\/span><\/span><\/p>\n<p dir=\"ltr\"><span><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kardio edz\u00e9s s\u00falyokkal, t\u00f6nkreteheti a kardio az izomt\u00f6megk\u00fcnket?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/projectmass_trainingoverview_graphics-6.jpg\" alt=\"kardio edz\u00e9s s\u00falyokkal, t\u00f6nkreteheti a kardio az izomt\u00f6megk\u00fcnket?\" width=\"600\" \/><\/span><\/p>\n<p dir=\"ltr\"><span> <\/span><\/p>\n<p><strong>Ezek alapj\u00e1n kijelenthetj\u00fck<\/strong>, hogy a titok az arany k\u00f6z\u00e9p\u00fatban rejlik, vagyis a megfelel\u0151 m\u00e9rt\u00e9kben v\u00e9gzett kardi\u00f3 edz\u00e9s \u00e9s s\u00falyz\u00f3s edz\u00e9s kombin\u00e1ci\u00f3j\u00e1ban. A<strong> t\u00fal sok kardi\u00f3 edz\u00e9s<\/strong> megg\u00e1tolhatja az izmok n\u00f6veked\u00e9s\u00e9t, hasonl\u00f3k\u00e9ppen a <strong>t\u00fal kev\u00e9s kardi\u00f3 edz\u00e9shez<\/strong> , mely szint\u00e9n g\u00e1tolhatja az izmok n\u00f6veked\u00e9s\u00e9nek \u00fctem\u00e9t. A <strong>heti 2-3 alkalommal<\/strong> elv\u00e9gzett kardi\u00f3 teh\u00e1t ide\u00e1lis v\u00e1laszt\u00e1s lehet, amennyiben n\u00f6velni szeretn\u00e9nk izmainkat, an\u00e9lk\u00fcl, <strong>hogy t\u00falzottan meger\u0151ltetn\u00e9nk azokat.<\/strong><\/p>\n<p dir=\"ltr\"><span><br \/><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"A_helyes_sorrend_jelentosege\"><\/span><strong><span style=\"color: #339966;\">A helyes sorrend jelent\u0151s\u00e9ge<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\">Az izom\u00e9p\u00edt\u00e9s sor\u00e1n, legyen az aerobic vagy er\u0151s\u00edt\u0151 tr\u00e9ning, az izmok n\u00f6veked\u00e9s\u00e9nek \u00fcteme lelassulhat, \u00e9s el\u0151fordulhat, hogy nem folytonos id\u0151ben n\u00f6vekszik. Ahhoz, hogy elker\u00fclj\u00fck ezt, az egyes <strong>edz\u00e9sek k\u00f6z\u00f6tt elegend\u0151 id\u0151t kell biztos\u00edtanunk a regener\u00e1l\u00f3d\u00e1sra<\/strong>, \u00e9s az <strong> izmok n\u00f6veked\u00e9s\u00e9re.<\/strong> <span style=\"color: #ff6600;\">\/4,5\/<\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p>Az izmok regener\u00e1l\u00f3d\u00e1sa a <strong>magas intenzit\u00e1s\u00fa er\u0151nl\u00e9ti edz\u00e9seket<\/strong> k\u00f6vet\u0151en, amelyek kitart\u00e1st ig\u00e9nyl\u0151 gyakorlatokkal vannak p\u00e1ros\u00edtva, ak\u00e1r 6 \u00f3r\u00e1ig is tarthat. Ebben az esetben <strong>legal\u00e1bb ilyen hossz\u00fa sz\u00fcnetet kell tartanunk az egyes edz\u00e9sek k\u00f6z\u00f6tt.<\/strong> <span style=\"color: #ff6600;\">\/2,6,7\/<\/span><\/p>\n<p>Ellenkez\u0151leg, amennyiben t\u00fal sok id\u0151 telik el, a k\u00f6vetkez\u0151 edz\u00e9s alatt izomf\u00e1jdalmat tapasztalhatunk, mely az ezt megel\u0151z\u0151 edz\u00e9s eredm\u00e9nye, mivel az izomf\u00e1jdalom nem jelentkezik azonnal, csup\u00e1n k\u00e9s\u0151bb. Ahhoz, hogy ezt elker\u00fclj\u00fck, a <strong>k\u00f6vetkez\u0151 edz\u00e9sig mindig hagyjunk el\u00e9g id\u0151t<\/strong>, viszont igyekezz\u00fcnk azt m\u00e9g az izomf\u00e1jdalom bek\u00f6vetkez\u00e9se el\u0151tt elv\u00e9gezni. Ezt a szab\u00e1ly f\u0151k\u00e9nt az als\u00f3 v\u00e9gtagok edz\u00e9se sor\u00e1n\u00e9rdemes betartanunk, ami \u00e1ltal <strong>biztos\u00edthatjuk az edz\u00e9s hat\u00e9konys\u00e1g\u00e1t an\u00e9lk\u00fcl, hogy rontan\u00e1nk annak min\u0151s\u00e9g\u00e9n.<\/strong><\/p>\n<p><span><span><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kardio edz\u00e9s s\u00falyokkal, t\u00f6nkreteheti a kardio az izomt\u00f6megk\u00fcnket?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/novice-lifters-start-here_graphics-2.jpg\" alt=\"kardio edz\u00e9s s\u00falyokkal, t\u00f6nkreteheti a kardio az izomt\u00f6megk\u00fcnket?\" width=\"600\" \/><\/span><\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p>Ha m\u00e1r a sorrendn\u00e9l tartunk, kutat\u00e1sok kimutatt\u00e1k, hogy a <strong>s\u00falyz\u00f3s illetve aerobic edz\u00e9s sorrendje nincs befoly\u00e1ssal az izom\u00e9p\u00edt\u00e9s hat\u00e9konys\u00e1g\u00e1ra<\/strong>, teh\u00e1t a sorrendet tetsz\u00e9s szerint v\u00e1laszthatjuk an\u00e9lk\u00fcl, hogy rontan\u00e1nk az edz\u00e9s\u00fcnk min\u0151s\u00e9g\u00e9n.<span style=\"color: #ff6600;\">\/8,9\/<\/span><\/p>\n<p>Gyakorlati szemsz\u00f6gb\u0151l megfigyelve viszont egy\u00e9rtelm\u0171v\u00e9 v\u00e1lik, hogy<strong> az er\u0151s\u00edt\u0151 edz\u00e9s okozta f\u00e1rads\u00e1g kev\u00e9sb\u00e9 befoly\u00e1solja a kardi\u00f3 edz\u00e9st,<\/strong> mint ford\u00edtva. Gondoljunk csak bele. Val\u00f3ban jobban elf\u00e1radn\u00e1nk 3 guggol\u00e1s ut\u00e1n, mint 3 m\u00e9rf\u00f6ldnyi fut\u00e1s ut\u00e1n? Nyilv\u00e1nval\u00f3an t\u00f6bbs\u00e9g\u00fcnk a m\u00e1sodik opci\u00f3ra szavazna. Viszont <strong>minden szervezet m\u00e1s<\/strong> \u00e9s ezt is szem el\u0151tt kell tartanunk. Ez\u00e9rt k\u00eds\u00e9rletezz\u00fcnk csak b\u00e1tran az edz\u00e9sek idej\u00e9vel illetve sorrendj\u00e9vel, hogy <strong>megtal\u00e1ljuk a nek\u00fcnk legmegfelel\u0151bbet,<\/strong> \u00e9s amelyek legink\u00e1bb az edz\u00e9s\u00fcnk el\u0151ny\u00e9re v\u00e1lnak.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"A_modszer_jelentosege\"><\/span><strong><span style=\"color: #339966;\">A m\u00f3dszer jelent\u0151s\u00e9ge<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>M\u00e1s kardi\u00f3edz\u00e9ssel \u00f6sszehasonl\u00edtva <strong>a fut\u00e1s hat a legkedvez\u0151tlenebb\u00fcl az izmainkra.<\/strong> Fut\u00e1s sor\u00e1n ugyanis nagy mennyis\u00e9g\u0171 excentrikus izomkontrakci\u00f3 val\u00f3sul meg. Ellent\u00e9tben a ker\u00e9kp\u00e1roz\u00e1ssal, mely<strong> koncentr\u00e1ltabb izomtev\u00e9kenys\u00e9get eredm\u00e9nyez<\/strong> &#8211; az izomzat kev\u00e9sb\u00e9 k\u00e1rosodik, t\u00f6bb izommunk\u00e1t eredm\u00e9nyezve, <strong>seg\u00edtve az izom meg\u00fajul\u00e1s\u00e1t, csak\u00fagy mint a n\u00f6veked\u00e9s\u00fcket.<\/strong><\/p>\n<p dir=\"ltr\"><span><strong><br \/><\/strong><\/span><\/p>\n<p><span><span><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kardio edz\u00e9s \u00e9s izom\u00e9p\u00edt\u00e9s\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/your-thanksgiving-cardio-and-strength-training_06.jpg\" alt=\"kardio edz\u00e9s \u00e9s izom\u00e9p\u00edt\u00e9s\" width=\"600\" \/><\/span><\/span><\/p>\n<p><span><span><br \/><\/span><\/span><\/p>\n<p>Az \u00f3r\u00e1kon \u00e1t tart\u00f3 fut\u00e1s teh\u00e1t nem a legjobb m\u00f3dja a kardi\u00f3 edz\u00e9snek, viszont a<strong> bicikliz\u00e9s seg\u00edthet az edz\u0151termi eredm\u00e9nyeink hat\u00e9konys\u00e1g\u00e1n<\/strong>. Sz\u00e1mos tanulm\u00e1ny \u00e9s k\u00eds\u00e9rlet bizony\u00edtotta, hogy az<strong> er\u0151s\u00edt\u0151 tr\u00e9ning ker\u00e9kp\u00e1roz\u00e1ssal val\u00f3 kiegesz\u00edt\u00e9se hat\u00e9konyabbnak bizonyul,<\/strong> mint ha azt fut\u00e1ssal p\u00e1ros\u00edtjuk, vagy csak saj\u00e1t mag\u00e1ban v\u00e9gezz\u00fck. <span style=\"color: #ff6600;\">\/3,10\/<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Mire_kovetkeztethetunk_ebbol\"><\/span><strong><span style=\"color: #339966;\">Mire k\u00f6vetkeztethet\u00fcnk ebb\u0151l?<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A kardiovaszkul\u00e1ris edz\u00e9s sz\u00e1mos el\u0151nnyel rendelkezik, t\u00f6bbek k\u00f6z\u00f6tt <strong>aerobikus kapacit\u00e1sunk n\u00f6veked\u00e9s\u00e9vel,<\/strong> illetve s\u00falyemel\u00e9si teljes\u00edtm\u00e9ny\u00fcnk javul\u00e1s\u00e1val.Seg\u00edt kapacit\u00e1sunk n\u00f6vel\u00e9s\u00e9ben a fitnesztermi edz\u00e9sek sor\u00e1n, valamint az edz\u00e9sek \u00e1ltal ig\u00e9nybevett izmok regener\u00e1l\u00f3d\u00e1s\u00e1ban. <strong>Test\u00fcnk eg\u00e9sz kompoz\u00edci\u00f3j\u00e1ra pozit\u00edvan hat<\/strong>, jav\u00edtja \u00e1ll\u00f3k\u00e9pess\u00e9g\u00fcnket, edzetts\u00e9g\u00fcnket a h\u00e9tk\u00f6znapi tev\u00e9kenys\u00e9gek sor\u00e1n, mint p\u00e9ld\u00e1ul a l\u00e9pcs\u0151z\u00e9s. Alapj\u00e1ban v\u00e9ve teh\u00e1t kijelenthetj\u00fck, hogy a <strong>megfelel\u0151 edz\u00e9s \u00f6ssze\u00e1ll\u00edt\u00e1s\u00e1nak titka a kardi\u00f3 edz\u00e9s \u00e9s az er\u0151s\u00edt\u0151 edz\u00e9s helyes ar\u00e1ny\u00e1ban \u00e9s mennyis\u00e9g\u00e9ben rejlik.<\/strong><\/p>\n<h3><strong><span style=\"color: #ff6600;\">Iktass be Te is kardi\u00f3 edz\u00e9st izomn\u00f6veked\u00e9s c\u00e9lj\u00e1b\u00f3l<\/span><\/strong><\/h3>\n<p>\u2022 Alkalmazz olyan strat\u00e9gi\u00e1t, mely n\u00f6veli a kardi\u00f3 edz\u00e9sek mennyis\u00e9g\u00e9t, ugyanakkor cs\u00f6kkenti a tr\u00e9ningek sz\u00e1m\u00e1t (pl. <strong>HIIT hetente 2-3 alkalommal<\/strong> )<\/p>\n<p>\u2022 Gyakorlati szemsz\u00f6gb\u0151l a <strong>s\u00falyz\u00f3s edz\u00e9st megel\u0151z\u0151 kardi\u00f3 edz\u00e9s<\/strong> hat\u00e9konyabbnak bizonyul teljes\u00edt\u0151k\u00e9pess\u00e9g\u00fcnkre tekintve, mintha ezt ford\u00edtott v\u00e1ltozatban alkalmazn\u00e1nk<\/p>\n<p>\u2022 Iktassunk be edz\u00e9seink k\u00f6z\u00e9 <strong>legal\u00e1bb 6 \u00f3r\u00e1s sz\u00fcnetet<\/strong> az optim\u00e1lis eredm\u00e9ny \u00e9rdek\u00e9ben<\/p>\n<p dir=\"ltr\">\u2022 A <strong>ker\u00e9kp\u00e1roz\u00e1s<\/strong> el\u0151ny\u00f6sebbnek bizonyul a fut\u00e1ssal szemben , ami az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9t illeti <\/p>\n<h3 dir=\"ltr\"><span><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kardi\u00f3 edz\u00e9s \u00e9s izom\u00e9p\u00edt\u00e9s\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/can-cardio-ruin-your-gains-2.jpg\" alt=\"kardi\u00f3 edz\u00e9s \u00e9s izom\u00e9p\u00edt\u00e9s\" width=\"600\" \/><\/span><\/h3>\n<p><span><br \/><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hogyan_iktassuk_be_megfeleloen_a_kardio_edzest_sulyzos_edzeseinkbe\"><\/span><strong><span style=\"color: #339966;\">Hogyan iktassuk be megfelel\u0151en a kardi\u00f3 edz\u00e9st s\u00falyz\u00f3s edz\u00e9seinkbe<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><strong><span style=\"color: #ff6600;\">1. Minta edz\u00e9sterv<\/span><\/strong><\/h3>\n<p>\u2022 H\u00e9tf\u0151 reggel: als\u00f3test<\/p>\n<p>\u2022 H\u00e9tf\u0151 delut\u00e1n: Szobabicikli 8-10 szettben 1 perc ut\u00e1n egy perces sz\u00fcnettel (elker\u00fclve a leveg\u0151 ut\u00e1ni kapkod\u00e1st az utols\u00f3 10 &#8211; 15 m\u00e1sodpercben. Kezdd 5 perc bemeleg\u00edt\u00e9ssel, majd v\u00e9gezz 5 perc laz\u00edt\u00e1st<\/p>\n<p>\u2022 Kedd: fels\u0151 test &#8211; fekvenyom\u00e1s<\/p>\n<p>\u2022 Szerda: Sz\u00fcnet<\/p>\n<p>\u2022 Cs\u00fct\u00fcrt\u00f6k reggel: als\u00f3test<\/p>\n<p>\u2022 Cs\u00fct\u00f6rt\u00f6k d\u00e9lut\u00e1n: Szobabicikliz\u00e9s, kb. 15 km . (Fejezz\u00fck be olyan gyorsan, ahogyan csak b\u00edrjuk, \u00e9s t\u0171zz\u00fck ki c\u00e9lul a folyamatos javul\u00e1st )<\/p>\n<p>\u2022 P\u00e9ntek: fesl\u0151test &#8211; felh\u00faz\u00e1s<\/p>\n<div> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kardi\u00f3 edz\u00e9s \u00e9s izom\u00e9p\u00edt\u00e9s\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10-best-and-worst-cardio-machines-graphics-5.jpg\" alt=\"kardi\u00f3 edz\u00e9s \u00e9s izom\u00e9p\u00edt\u00e9s\" width=\"600\" \/><\/div>\n<div> <\/div>\n<h3><strong><span style=\"color: #ff6600;\">2. Minta edz\u00e9sterv<\/span><\/strong><\/h3>\n<p>\u2022 H\u00e9tf\u0151: fels\u0151test &#8211; fekvenyom\u00e1s<\/p>\n<p>\u2022 Kedd: Fels\u0151test- felh\u00faz\u00e1s<\/p>\n<p>\u2022 Szerda d\u00e9lel\u0151tt: als\u00f3test<\/p>\n<p>\u2022 Szerda d\u00e9lut\u00e1n: Szobabicikliz\u00e9s 30 percben, azonos temp\u00f3val ( t\u00f6rekedj\u00fcnk ateljes\u00edtm\u00e9ny\u00fcnk szerinti legyorsabb temp\u00f3ra)<\/p>\n<p>\u2022 Cs\u00fct\u00f6rt\u00f6k: Sz\u00fcnet<\/p>\n<p>\u2022 P\u00e9ntek: fels\u0151test- fekvenyom\u00e1s<\/p>\n<p>\u2022 Szombat: fels\u0151test &#8211; felh\u00faz\u00e1s<\/p>\n<p>\u2022 Vas\u00e1rnap d\u00e9lel\u0151tt: als\u00f3test<\/p>\n<p>\u2022 Vas\u00e1rnap d\u00e9lut\u00e1n: Evez\u0151g\u00e9pez\u00e9s 6-8 szettben, kb. 4OO m\u00e9ter a lehet\u0151 leggyorsabban, majd tov\u00e1bbi 2OO m\u00e9ter folyamatosan lassulva (kezdj\u00fcnk 5 perc bemeleg\u00edt\u00e9ssel majd fejezz\u00fck be 5 perc laz\u00edt\u00e1ssal)<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kardio edz\u00e9s \u00e9s izom\u00e9p\u00edt\u00e9s\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/customize-your-cardio-with-these-5-athlete-workouts_graphics_cellucor-3.jpg\" alt=\"kardio edz\u00e9s \u00e9s izom\u00e9p\u00edt\u00e9s\" width=\"600\" \/>\n<p style=\"text-align: center;\"><em>Forr\u00e1s: bodybuilding.com<\/em><\/p>\n<p style=\"text-align: center;\"> <\/p>\n<h3><strong>Forr\u00e1sok:<\/strong><\/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>Ha te is azon emberek k\u00f6z\u00e9 tartozol, akik att\u00f3l tartanak, hogy elvesz\u00edtik az izmaikat, \u00e9s ink\u00e1bb elker\u00fclik a kardi\u00f3 edz\u00e9seket, akkor ez a cikk neked \u00edr\u00f3dott.<\/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":[79],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168399","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","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>Val\u00f3ban k\u00e1ros-e a kardi\u00f3 edz\u00e9s az izom\u00e9p\u00edt\u00e9s szempontj\u00e1b\u00f3l? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ha te is azon emberek k\u00f6z\u00e9 tartozol, akik att\u00f3l tartanak, hogy elvesz\u00edtik az izmaikat, \u00e9s ink\u00e1bb elker\u00fclik a kardi\u00f3 edz\u00e9seket, akkor ez a cikk neked \u00edr\u00f3dott.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/izmaink-gyilkosa-a-kardio-edzes\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Val\u00f3ban k\u00e1ros-e a kardi\u00f3 edz\u00e9s az izom\u00e9p\u00edt\u00e9s szempontj\u00e1b\u00f3l? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ha te is azon emberek k\u00f6z\u00e9 tartozol, akik att\u00f3l tartanak, hogy elvesz\u00edtik az izmaikat, \u00e9s ink\u00e1bb elker\u00fclik a kardi\u00f3 edz\u00e9seket, akkor ez a cikk neked \u00edr\u00f3dott.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2017-01-15T23:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-31T07:15:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kardio_svaly.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"840\" \/>\n\t<meta property=\"og:image:height\" content=\"441\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Val\u00f3ban k\u00e1ros-e a kardi\u00f3 edz\u00e9s az izom\u00e9p\u00edt\u00e9s szempontj\u00e1b\u00f3l?\",\"datePublished\":\"2017-01-15T23:00:00+00:00\",\"dateModified\":\"2023-08-31T07:15:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/\"},\"wordCount\":1962,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kardio_svaly.jpg\",\"articleSection\":[\"Gyakorlatok \u00e9s edz\u00e9sek\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/\",\"name\":\"Val\u00f3ban k\u00e1ros-e a kardi\u00f3 edz\u00e9s az izom\u00e9p\u00edt\u00e9s szempontj\u00e1b\u00f3l? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kardio_svaly.jpg\",\"datePublished\":\"2017-01-15T23:00:00+00:00\",\"dateModified\":\"2023-08-31T07:15:19+00:00\",\"description\":\"Ha te is azon emberek k\u00f6z\u00e9 tartozol, akik att\u00f3l tartanak, hogy elvesz\u00edtik az izmaikat, \u00e9s ink\u00e1bb elker\u00fclik a kardi\u00f3 edz\u00e9seket, akkor ez a cikk neked \u00edr\u00f3dott.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kardio_svaly.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kardio_svaly.jpg\",\"width\":840,\"height\":441},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Val\u00f3ban k\u00e1ros-e a kardi\u00f3 edz\u00e9s az izom\u00e9p\u00edt\u00e9s szempontj\u00e1b\u00f3l?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Val\u00f3ban k\u00e1ros-e a kardi\u00f3 edz\u00e9s az izom\u00e9p\u00edt\u00e9s szempontj\u00e1b\u00f3l? - GymBeam Blog","description":"Ha te is azon emberek k\u00f6z\u00e9 tartozol, akik att\u00f3l tartanak, hogy elvesz\u00edtik az izmaikat, \u00e9s ink\u00e1bb elker\u00fclik a kardi\u00f3 edz\u00e9seket, akkor ez a cikk neked \u00edr\u00f3dott.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/izmaink-gyilkosa-a-kardio-edzes\/","og_type":"article","og_title":"Val\u00f3ban k\u00e1ros-e a kardi\u00f3 edz\u00e9s az izom\u00e9p\u00edt\u00e9s szempontj\u00e1b\u00f3l? - GymBeam Blog","og_description":"Ha te is azon emberek k\u00f6z\u00e9 tartozol, akik att\u00f3l tartanak, hogy elvesz\u00edtik az izmaikat, \u00e9s ink\u00e1bb elker\u00fclik a kardi\u00f3 edz\u00e9seket, akkor ez a cikk neked \u00edr\u00f3dott.","og_url":"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/","og_site_name":"GymBeam Blog","article_published_time":"2017-01-15T23:00:00+00:00","article_modified_time":"2023-08-31T07:15:19+00:00","og_image":[{"width":840,"height":441,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kardio_svaly.jpg","type":"image\/jpeg"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Val\u00f3ban k\u00e1ros-e a kardi\u00f3 edz\u00e9s az izom\u00e9p\u00edt\u00e9s szempontj\u00e1b\u00f3l?","datePublished":"2017-01-15T23:00:00+00:00","dateModified":"2023-08-31T07:15:19+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/"},"wordCount":1962,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kardio_svaly.jpg","articleSection":["Gyakorlatok \u00e9s edz\u00e9sek"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/","url":"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/","name":"Val\u00f3ban k\u00e1ros-e a kardi\u00f3 edz\u00e9s az izom\u00e9p\u00edt\u00e9s szempontj\u00e1b\u00f3l? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kardio_svaly.jpg","datePublished":"2017-01-15T23:00:00+00:00","dateModified":"2023-08-31T07:15:19+00:00","description":"Ha te is azon emberek k\u00f6z\u00e9 tartozol, akik att\u00f3l tartanak, hogy elvesz\u00edtik az izmaikat, \u00e9s ink\u00e1bb elker\u00fclik a kardi\u00f3 edz\u00e9seket, akkor ez a cikk neked \u00edr\u00f3dott.","breadcrumb":{"@id":"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kardio_svaly.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kardio_svaly.jpg","width":840,"height":441},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hu\/blog\/izmaink-gyilkosa-a-kardio-edzes\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Val\u00f3ban k\u00e1ros-e a kardi\u00f3 edz\u00e9s az izom\u00e9p\u00edt\u00e9s szempontj\u00e1b\u00f3l?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168399","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=168399"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168399\/revisions"}],"predecessor-version":[{"id":492405,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168399\/revisions\/492405"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/139874"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=168399"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=168399"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=168399"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=168399"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=168399"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}