{"id":179486,"date":"2020-08-14T12:42:38","date_gmt":"2020-08-14T10:42:38","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/"},"modified":"2021-02-12T13:33:32","modified_gmt":"2021-02-12T12:33:32","slug":"klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/","title":{"rendered":"Klasi\u010dna kardio ali HIIT vadba &#8211; katera bolje topi ma\u0161\u010dobe?"},"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\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/#Kaj_je_HIIT\" title=\"Kaj je HIIT?\">Kaj je HIIT?<\/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\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/#Definicija_kardia\" title=\"Definicija kardia\">Definicija kardia<\/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\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/#Kaksna_je_razlika_med_aerobno_in_anaerobno_vadbo\" title=\"Kak\u0161na je razlika med aerobno in anaerobno vadbo?\">Kak\u0161na je razlika med aerobno in anaerobno vadbo?<\/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\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/#Prednosti_HIIT_treningov\" title=\"Prednosti HIIT treningov\">Prednosti HIIT treningov<\/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\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/#Slabosti_HIIT-a\" title=\"Slabosti HIIT-a\">Slabosti HIIT-a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/#Prednosti_kardia\" title=\"Prednosti kardia\">Prednosti kardia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/#Slabosti_kardio_vadbe\" title=\"Slabosti kardio vadbe\">Slabosti kardio vadbe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/#Katero_vrsto_vadbe_preferirajo_bodybuilderji_in_zagovorniki_treningov_moci\" title=\"Katero vrsto vadbe preferirajo bodybuilderji in zagovorniki treningov mo\u010di?\">Katero vrsto vadbe preferirajo bodybuilderji in zagovorniki treningov mo\u010di?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/#HIIT_proti_Kardiu_%E2%80%93_kdo_je_zmagovalec\" title=\"HIIT proti Kardiu \u2013 kdo je zmagovalec?\">HIIT proti Kardiu \u2013 kdo je zmagovalec?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vas skrbi, ali so za vas primernej\u0161i <strong>klasi\u010dni kardio<\/strong> ali <strong>visoko intenzivni intervalni treningi<\/strong>? Vsaka od teh dejavnosti ima <strong>\u0161tevilne zdravstvene koristi<\/strong>, vendar je resni\u010dno pomembno izbrati pravo, ki vam bo <strong>ustrezala kot rokavice.<\/strong>&nbsp;<strong>Z veseljem vam bomo pomagali<\/strong> pri tem!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_HIIT\"><\/span>Kaj je HIIT?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT je <strong><em>visoko intenzivni intervalni trening<\/em><\/strong>, je oblika intervalnega treninga, ki obi\u010dajno <strong>zdru\u017euje kratke faze intenzivne vadbe s kratkimi fazami po\u010ditka<\/strong> ali vadbo z manj\u0161o intenzivnostjo. Na primer, vadba v okviru programa HIIT z imenom <a title=\"Tabata\" href=\"https:\/\/gymbeam.si\/blog\/tabata-hiit-trening-ki-vas-pripelje-do-vasih-ciljev\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Tabata<\/a> vklju\u010duje 20 sekund maksimalnega napora, ki mu sledi 10 sekund po\u010ditka. En cikel Tabata tako traja le \u0161tiri minute.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>HIIT trening obi\u010dajno <strong>zdru\u017euje dve vrsti vaj &#8211; anaerobni in vzdr\u017eljivostni trening.<\/strong>&nbsp;Med eksplozivnim intervalom naj bo <strong>sr\u010dni utrip pribli\u017eno 80%<\/strong> nad povpre\u010djem od ene do pet minut. Med fazo po\u010ditka naj bi sr\u010dni utrip <strong>padel na 20%.&nbsp;<\/strong>Merilnik v obliki <strong>fitnes ure<\/strong> vam bodo pomagali dolo\u010diti sr\u010dni utrip med treningom.&nbsp;<span style=\"color: #ff6600;\">[1] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IGI_9960-min-1124x750.jpg\" alt=\"Kaj je HIIT?\" class=\"wp-image-178271\" width=\"843\" height=\"563\" title=\"Kaj je HIIT?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_9960-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_9960-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_9960-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IGI_9960-min-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Definicija_kardia\"><\/span>Definicija kardia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardio je kratica za <strong>kardiovaskularno vadbo. <\/strong>Je oblika <strong>vadbe z nizko do visoko intenzivnostjo,<\/strong> odvisno od vrste vadbe.&nbsp;Ker telo <strong>potrebuje dovolj kisika<\/strong> za izvajanje te vaje, velja za<strong> aerobno vadbo.<\/strong>&nbsp;Po drugi strani je HIIT <strong>anaerobna vadba.<\/strong>&nbsp;Med obi\u010dajnim postopkom kardio vaje mora biti <strong>sr\u010dni utrip pribli\u017eno 60 do 80%<\/strong> nad stopnjo po\u010ditka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko gre za <strong>kardio<\/strong>, ve\u010dina ljudi pomisli na besedo <strong>tek<\/strong>, vendar obstajajo razli\u010dne mo\u017enosti, kot so <strong>kolesarjenje, smu\u010danje, plavanje<\/strong> ali celo vaje manj\u0161e intenzivnosti, kot je <strong>kajaka\u0161tvo.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/rsz_\u0424\u043e\u0442\u043e_3-1124x749.jpg\" alt=\"Kardio vadba\" class=\"wp-image-178180\" width=\"843\" height=\"562\" title=\"Kardio vadba\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rsz_\u0424\u043e\u0442\u043e_3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rsz_\u0424\u043e\u0442\u043e_3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rsz_\u0424\u043e\u0442\u043e_3-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rsz_\u0424\u043e\u0442\u043e_3-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksna_je_razlika_med_aerobno_in_anaerobno_vadbo\"><\/span><strong>Kak\u0161na je razlika med aerobno in anaerobno vadbo<\/strong>?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Aerobna vadba<\/strong> &#8211; intenzivna vadba, ki podpira kro\u017eenje kisika v krvi in \u200b\u200bje povezana s pove\u010dano hitrostjo dihanja. Na primer tek, plavanje ali kolesarjenje.\n\n&nbsp;<\/li><li><strong>Anaerobna vadba<\/strong> &#8211; dobesedno pomeni <em>&#8220;odsotnost zraka&#8221;<\/em> ali <em>&#8220;brez kisika&#8221;.<\/em> Sestavljena je iz kratkega, intenzivnega naleta telesne aktivnosti, kot je sprint, kjer poraba kisika presega njegovo ponudbo. Kasneje telo poganja energija, shranjena v va\u0161ih mi\u0161icah, skozi proces, imenovan glikoliza.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/107813845_3069983229790036_2578362984928213923_o-1124x750.jpg\" alt=\"Kak\u0161na je razlika med aerobno in anaerobno vadbo?\" class=\"wp-image-178245\" width=\"843\" height=\"563\" title=\"Kak\u0161na je razlika med aerobno in anaerobno vadbo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/107813845_3069983229790036_2578362984928213923_o-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/107813845_3069983229790036_2578362984928213923_o-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/107813845_3069983229790036_2578362984928213923_o-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/107813845_3069983229790036_2578362984928213923_o.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prednosti_HIIT_treningov\"><\/span><strong><strong>Prednosti HIIT treningov<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT ima<strong> \u0161tevilne prednosti,<\/strong> zlasti za ljudi, ki \u017ee imajo <strong>nekaj izku\u0161enj z<\/strong> vadbo in lahko dobro <strong>prenesejo nenadne spremembe v intervalih.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Izbolj\u0161uje delovanje srca<\/h3>\n\n\n\n<p>Ena<strong> najbolj priznanih prednosti visoko intervalnih treningov<\/strong> je njen <strong>pozitiven prispevek k zdravju srca.<\/strong>&nbsp;HIIT lahko pomaga <strong>okrepiti srce<\/strong> in pomaga <strong>bolnikom s sr\u010dno \u017eilnimi boleznimi pri hitrej\u0161em okrevanju.<\/strong>&nbsp;Poleg tega lahko pomaga tudi pri <strong>izbolj\u0161anju presnovnih funkcij.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To potrjuje tudi \u0161tudija, izvedena leta 2015, ki je pokazala, da <strong>10-tedenski program HIIT<\/strong> prina\u0161a <strong>kardiovaskularne in presnovne koristi<\/strong> ljudem s sr\u010dnimi te\u017eavami in visokim krvnim tlakom. Druga raziskava je pokazala, da je HIIT <strong>varen in u\u010dinkovit<\/strong> pri bolnikih s <strong>kroni\u010dno mo\u017egansko kapjo<\/strong> in pri starej\u0161ih mo\u0161kih s sede\u010dim delovnim mestom.&nbsp;<span style=\"color: #ff6600;\">[9]<\/span> Raziskovalci so ocenili do <strong>10 raziskav o koristih HII<\/strong>T pri starej\u0161ih posameznikih z zdravstvenimi te\u017eavami, kot je koronarna arterijska bolezen, sr\u010dno popu\u0161\u010danje, hipertenzija, presnovni sindrom in debelost. Meta analiza teh \u0161tudij je pokazala, da so udele\u017eenci, vklju\u010deni v trening HIIT, izbolj\u0161ali svoje <strong>kardiorespiratorne sposobnosti<\/strong> v primerjavi z vadbo zmerne intenzivnosti.<span style=\"color: #ff6600;\">&nbsp;[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1124x749.jpg\" alt=\"Prednosti HIIT vadbe\" class=\"wp-image-178258\" width=\"843\" height=\"562\" title=\"Prednosti HIIT vadbe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Izbolj\u0161a nivo VO2<\/h3>\n\n\n\n<p>VO2 (najvi\u0161ja stopnja porabe kisika) je eden najbolj\u0161ih kazalcev aerobne u\u010dinkovitosti. Izra\u017eena je v <strong>mililitrih kisika, porabljenega na minuto aktivnosti<\/strong> in prilagojena telesni te\u017ei v kilogramih: <em>ml \/ kg \/ min<\/em>. Izkazalo se je, da HIIT <strong>izbolj\u0161uje raven VO2.<\/strong> Razlog je v tem, da vadba z ve\u010djo intenzivnostjo <strong>povzro\u010di ve\u010djo motnjo v homeostazi telesa,<\/strong> ki dobesedno <strong>zahteva ve\u010d energije in kisika<\/strong>, ko se vrne na normalno bazalno raven. Poleg tega raziskovalci verjamejo, da je VO2 eden<strong> najbolj\u0161ih napovedovalcev splo\u0161nega zdravja.<\/strong>&nbsp;Bolj\u0161i kot je va\u0161 VO2, <strong>hitreje boste lahko kos vsem vrstam intenzivnih vadb,<\/strong> kar bo pomagalo <strong>prepre\u010diti sr\u010dne bolezni.<\/strong>&nbsp;Dokaz te teorije je priznana \u0161tudija, ki se je osredoto\u010dila na raven <strong>VO2 pri udele\u017eencih, ki se ukvarjajo z vadbo na sobnem kolesu.<\/strong>&nbsp;20-sekundna obdobja visoke intenzivnosti, zamenjajo z 10-sekundnimi fazami po\u010ditka. Skupno so na tak na\u010din trenirali 30 minut na dan, kar je bilo dovolj, da <strong>vidno poka\u017eejo izbolj\u0161anje svojega maksimalnega VO2.<\/strong> <span style=\"color: #ff6600;\">[10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Izbolj\u0161a u\u010dinkovitost<\/h3>\n\n\n\n<p>Ker kardio vadba<strong> izbolj\u0161uje predvsem aerobni sistem,<\/strong> HIIT spodbuja <strong>aerobni kot tudi anaerobni sistem.&nbsp;<\/strong>Posledi\u010dno ima va\u0161e telo <strong>ve\u010djo vzdr\u017eljivost in dosega bolj\u0161e rezultate<\/strong> pri vseh oblikah vadbe, ne glede na to, kak\u0161ne so. HIIT zato podpira va\u0161o uspe\u0161nost tudi pri <strong>dvigovanju bu\u010dk ali izvajanju razli\u010dnih \u0161portnih aktivnosti.<\/strong> <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/70814963_2407906922664340_5947799977131507712_o-1124x750.jpg\" alt=\"HIIT Izbolj\u0161a u\u010dinkovitost\" class=\"wp-image-178219\" width=\"843\" height=\"563\" title=\"HIIT Izbolj\u0161a u\u010dinkovitost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/70814963_2407906922664340_5947799977131507712_o-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/70814963_2407906922664340_5947799977131507712_o-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/70814963_2407906922664340_5947799977131507712_o-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/70814963_2407906922664340_5947799977131507712_o.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Izbolj\u0161a ob\u010dutljivost na inzulin<\/strong><\/h3>\n\n\n\n<p>Bolj kot je telo <strong>ob\u010dutljivo<\/strong> na <strong>inzulin,<\/strong> bolj ga potrebuje za <strong>zni\u017eanje ravni glukoze v krvi.<\/strong>&nbsp;<strong>Visoko intenzivna vadba lahko u\u010dinkovito pomaga<\/strong> tudi pri tej te\u017eavi, saj se med njo <strong>hitreje porabi raven glukoze.<\/strong>&nbsp;Zato je HIIT lahko koristen tudi za <strong>bolnike s sladkorno boleznijo.&nbsp;<\/strong>Raziskovalci menijo, da telesne dejavnosti <strong>nizke do srednje intenzivnosti,<\/strong> kot je hoja,<strong> morda niso dovolj mo\u010dne<\/strong> za izbolj\u0161anje kardio respiratornega stanja pri ljudeh s sladkorno boleznijo tipa 2. Po drugi strani pa bolj intenzivna vadba lahko prinese <strong>bolj\u0161e rezultate nadzora glukoze v krvi.<\/strong>&nbsp;Ista \u0161tudija je pokazala tudi <strong>pozitiven u\u010dinek HIIT treninga na krvni tlak, pa tudi odziv na inzulin.<\/strong>&nbsp;Ta metoda vadbe lahko <strong>pove\u010da tudi ob\u010dutljivost na inzulin<\/strong> 24 do 48 ur po vadbi.&nbsp;<span style=\"color: #ff6600;\">[6] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28792,40192,44248,53755\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Spodbuja izgubo te\u017ee<\/strong><\/h3>\n\n\n\n<p>Raziskave ka\u017eejo, da so HIIT vadbe <strong>izjemno u\u010dinkovite pri huj\u0161anju.<\/strong>&nbsp;Po eni izmed raziskav je HIIT celo <strong>bolj\u0161a alternativa kurjenju kalorij kot kardio.<\/strong>&nbsp;To teorijo potrjuje \u0161e ena \u0161tudija, ki se osredoto\u010da na mo\u0161ke, starej\u0161e od 25 let s prekomerno telesno te\u017eo. Po 12 tednih, ko je ena skupina sodelovala pri <strong>rednih 20-minutnih vajah HIIT,<\/strong> druga pa samo s klasi\u010dno 30-minutno kardio vadbo, je bilo v prvi skupini ugotovljeno <strong>znatno zmanj\u0161anje te\u017ee in visceralne trebu\u0161ne ma\u0161\u010dobe. <\/strong>Tako te ugotovitve ka\u017eejo, da lahko HIIT ljudem v <strong>kraj\u0161em \u010dasu pomaga pokuriti ve\u010d kalorij.<\/strong> <span style=\"color: #ff6600;\">[13] [14] [15] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, researches show that HIIT can be&nbsp;<strong>more effective<\/strong>&nbsp;than other types of exercise in&nbsp;<strong>reducing belly fat.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[13] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IMG_6981-min-1124x749.jpg\" alt=\"Podpira huj\u0161anje\" class=\"wp-image-178285\" width=\"843\" height=\"562\" title=\"Podpira huj\u0161anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG_6981-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG_6981-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG_6981-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG_6981-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Slabosti_HIIT-a\"><\/span>Slabosti HIIT-a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da, HIIT vadbe imajo tudi svoje pomanjkljivosti, zato <strong>visoko intenzivne vadbe niso za vsakogar.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ni namenjen za\u010detnikom<\/strong> &#8211; \u010de se \u017eelite popolnoma prepustiti visoko intenzivni vadbi, najprej obvladajte osnove kardio treninga. Hkrati ni primeren za ljudi, ki okrevajo po po\u0161kodbi.<\/li><li><strong>Ve\u010dje tveganje za po\u0161kodbe<\/strong> &#8211; visoko intenzivne vaje, kot so sprint, pliometri\u010dna vadba ali skoki, pomenijo veliko tveganje za po\u0161kodbe.<\/li><li><strong>Nevarnost<\/strong> <a title=\"Pretreniranost - dejstvo ali mit?\" href=\"https:\/\/gymbeam.si\/blog\/pretreniranost-dejstvo-ali-mit\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>pretreniranosti<\/strong><\/a> &#8211; pogosta vadba HIIT lahko privede do sindroma izgorelosti, zato ne smete pretiravati.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Trenirajte HIIT, \u010de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>ste izku\u0161en \u0161portnik<\/li><li>se \u017eelite osredoto\u010diti na huj\u0161anje in kurjenje kalorij v najkraj\u0161em mo\u017enem \u010dasu<\/li><li>imate radi kraj\u0161e vadbe<\/li><li>\u017eelite kombinirati razli\u010dne vaje in intenzivnosti, da po\u017eivite vadbo<\/li><li>\u017eelite dose\u010di vzdr\u017eljivost hitreje<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prednosti_kardia\"><\/span>Prednosti kardia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To, da na svetu obstaja HIIT, \u0161e ne pomeni, da je treba na <strong>klasi\u010dni kardio popolnoma pozabiti.<\/strong>&nbsp;Tukaj je nekaj razlogov, zakaj <strong>ne sme kardio manjkati v va\u0161em na\u010drtu treninga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Uravnava te\u017eo<\/h3>\n\n\n\n<p>V glavnem <strong>aerobno vadbo<\/strong> zdravniki najpogosteje <strong>priporo\u010dajo ljudem s sr\u010dnimi boleznimi.<\/strong>&nbsp;Kardio<strong> krepi srce in mu pomaga bolje \u010drpati kri v telesu<\/strong>, kar posledi\u010dno pomaga vzdr\u017eevati o<strong>ptimalni krvni tlak in dobro raven HDL holesterola.<\/strong>&nbsp;Pomaga tudi <strong>zni\u017eevati slab holesterol LDL.<\/strong> <span style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/hypertension-867855_1920-1124x749.jpg\" alt=\"Izbolj\u0161uje zdravje srca in o\u017eilja\" class=\"wp-image-178193\" width=\"843\" height=\"562\" title=\"Izbolj\u0161uje zdravje srca in o\u017eilja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/hypertension-867855_1920-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/hypertension-867855_1920-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/hypertension-867855_1920-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/hypertension-867855_1920.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Uravnava te\u017eo<\/h3>\n\n\n\n<p>Res je, da se morate, \u010de \u017eelite shuj\u0161ati,<strong> osredoto\u010diti na kakr\u0161no koli vadbo ali \u0161portno aktivnost.<\/strong>&nbsp;Kardio ni izjema, izkazal se je tudi kot <strong>odli\u010dno orodje za huj\u0161anje.<\/strong>&nbsp;Dokaz za to je obse\u017ena raziskava, ki se je osredoto\u010dila na kurjenje kalorij tako pri mo\u0161kih kot pri \u017eenskah. 10 mesecev so petkrat na teden tekli na tekalni stezi s srednjo intenzivnostjo. Rezultati so pokazali <strong>znatno zmanj\u0161anje njihove telesne te\u017ee,<\/strong> med 4,3 in 5,7% za\u010detne te\u017ee pri obeh spolih.&nbsp;[20] Hkrati pa je<strong> naju\u010dinkovitej\u0161i na\u010din za doseganje izgube te\u017ee, kombinacija kardia z vadbo za mo\u010d.<\/strong>&nbsp;[5] [19] Zakaj je temu tako, si lahko preberete v na\u0161em \u010dlanku&nbsp; <a title=\"Kako telovadba pospe\u0161uje huj\u0161anje?\" href=\"https:\/\/gymbeam.si\/blog\/kako-telovadba-pospesuje-hujsanje\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kako telovadba pospe\u0161uje huj\u0161anje?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Hitrej\u0161e okrevanje<\/h3>\n\n\n\n<p>\u010ceprav med treningom HIIT <strong>vadite kraj\u0161e \u010dasovno obdobje,<\/strong> so va\u0161e mi\u0161ice<strong> toliko bolj pod stresom in s tem preve\u010d obremenjujete srce in telo.<\/strong>&nbsp;Zato po HIIT vadbi okrevate <strong>veliko dlje<\/strong> kot po kardiu. Vendar pa vam lahko pri tej te\u017eavi pomaga tudi <strong>zadostna priprava in kasnej\u0161e raztezanje.<\/strong> <span style=\"color: #ff6600;\">[5] [21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Prihrani raven glikogena<\/h3>\n\n\n\n<p>Medtem ko pri telesni vadbi z visoko intenzivnostjo <strong>telo hitro porabi raven glikogena<\/strong> kot vir energije, je pri kardio povsem druga\u010de. Med treningom z ni\u017ejo intenzivnostjo, <strong>telo zmerno kuri glikogen<\/strong> in tudi <strong>\u010drpa energijo iz ma\u0161\u010dobnih zalog.<\/strong>&nbsp;Vendar to nujno ne pomeni, da med <strong>kardio vadbo pokurite ve\u010d ma\u0161\u010dob<\/strong>, ampak preprosto veste, kako <strong>prihraniti vire glikogena.<\/strong> <span style=\"color: #ff6600;\">[5] [21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/IMG-20190715-WA0001-1124x749.jpg\" alt=\"Prihrani raven glikogena\" class=\"wp-image-178206\" width=\"843\" height=\"562\" title=\"Prihrani raven glikogena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG-20190715-WA0001-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG-20190715-WA0001-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG-20190715-WA0001-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/IMG-20190715-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Slabosti_kardio_vadbe\"><\/span>Slabosti kardio vadbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Dolgotrajen<\/strong> &#8211; \u010de izberete kardio namesto treninga HIIT, pri\u010dakujte, da vam bo vadba vzela ve\u010d \u010dasa.<\/li><li><strong>Nevarnost po\u0161kodb<\/strong> &#8211; ponavljajo\u010de se gibanje v dalj\u0161em \u010dasovnem obdobju lahko privede do po\u0161kodb ali kr\u010dev.<\/li><li><strong>Dolgo\u010dasen<\/strong> &#8211; vsi niso narejeni za po\u010dasno vadbo s ponavljajo\u010dimi se gibi. Nekaterim se lahko tak\u0161na vadba zdi dolgo\u010dasna in neu\u010dinkovita. Zato je potrebno redno menjavati vrsto kardio vadbe.<\/li><li><strong>Ne krepite mi\u0161ic<\/strong> &#8211; med HIIT treningom lahko aerobno vadbo kombinirate z vajami za mo\u010d ali vzdr\u017eljivost. Kakorkoli, med kardiom ves \u010das izvajate iste gibe, kar lahko povzro\u010di izgubo te\u017ee, vendar vam ne bo pomagalo okrepiti mi\u0161ic.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Trenirajte kardio vadbo, \u010de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>ste za\u010detnik<\/li><li>ne morete vaditi z zelo veliko intenzivnostjo<\/li><li>trenirate za vzdr\u017eljivostne dirke, kot sta polmaraton ali maraton<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katero_vrsto_vadbe_preferirajo_bodybuilderji_in_zagovorniki_treningov_moci\"><\/span><strong>Katero vrsto vadbe preferirajo bodybuilderji in zagovorniki treningov mo\u010di<\/strong>?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kar zadeva <strong>dvoboj HIIT proti Kardiu,<\/strong> bodybuilderji in powerlifterji <strong>raje trenirajo z visoko intenzivnostjo.<\/strong>&nbsp;Ena od prednosti, ki jo bodybuilderji dobijo od HIIT-a, je <strong>pove\u010dana sposobnost telesa za odpravo nastajanja mle\u010dne kisline.<\/strong>&nbsp;Pomanjkanje kisika v mi\u0161icah povzro\u010di nabiranje mle\u010dne kisline, ki <strong>utrudi mi\u0161ice.&nbsp;<\/strong>Vendar pa je telo s ponovitvijo anaerobnih vaj, kot je HIIT ali dvigovanje te\u017ekih ute\u017ei, sposobno <strong>zgraditi toleranco in odpraviti kopi\u010denje mle\u010dne kisline v mi\u0161icah,<\/strong> kar na koncu privede do <strong>pove\u010danja mi\u0161i\u010dne mase in mo\u010di.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5] [21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi v <strong>zlati dobi bodybuildinga<\/strong> je bila visoko intenzivna intervalna vadba del treninga zvezd, kot so <strong>Serge Nubret, Franco Columbu, Mike Mentzer, Casey Viator in Lou Ferrigno.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/Franco-Columbo-Color-Most-Powerful-Pose.jpg\" alt=\"Franco Columbu preferira HIIT\" class=\"wp-image-178232\" width=\"832\" height=\"461\" title=\"Franco Columbu preferira HIIT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Franco-Columbo-Color-Most-Powerful-Pose.jpg 1109w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Franco-Columbo-Color-Most-Powerful-Pose-400x221.jpg 400w\" sizes=\"auto, (max-width: 832px) 100vw, 832px\" \/><figcaption>Vir: <a class=\"ek-link\" href=\"https:\/\/www.muscleandfitness.com\/flexonline\/training\/retro-athlete-franco-columbu\/\">https:\/\/www.muscleandfitness.com\/flexonline\/training\/retro-athlete-franco-columbu\/<\/a><\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"HIIT_proti_Kardiu_%E2%80%93_kdo_je_zmagovalec\"><\/span><strong>HIIT proti Kardiu \u2013 kdo je zmagovalec<\/strong>?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako HIIT kot kardio vadbe imajo svoje <strong>prednosti in slabosti.<\/strong>&nbsp;Vendar pa je od vas, va\u0161ega<strong> stanja in ciljev<\/strong> odvisno, katera vrsta vadbe je za <strong>vas najbolj primerna.<\/strong>&nbsp;\u010ce niste za\u010detnik in je <strong>va\u0161 cilj shuj\u0161ati in hkrati okrepiti mi\u0161ice<\/strong> v najkraj\u0161em mo\u017enem \u010dasu, je <strong>HIIT vadba<\/strong> zagotovo <strong>primerna<\/strong> za vas. \u010ce pa imate raje po\u010dasnej\u0161o vadbo, s katero<strong> boste huj\u0161anje dosegali postopoma, je kardio ravno prav\u0161nji za vas.&nbsp;<\/strong>Vendar je najbolje <strong>kombinirati obe obliki intenzivne vadbe,<\/strong> saj bo to <strong>podpiralo pravilen sr\u010dni ritem.<\/strong>&nbsp;Ne pozabite tudi, da je <strong>kakr\u0161na koli telesna aktivnost<\/strong> za vas veliko bolj\u0161a izbira, kot da lenarite in ne po\u010dnete ni\u010desar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Katero vrsto vadbe imate raje? Ste bolj <strong>zagovornik kardio ali visoko intenzivnih intervalnih treningov?<\/strong>&nbsp;V <strong>komentarjih<\/strong> delite svoje <strong>mnenje.<\/strong>&nbsp;\u010ce vam je bil \u010dlanek v\u0161e\u010d, ga podprite tako, da ga <strong>delite.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vas skrbi, ali so za vas primernej\u0161i klasi\u010dni kardio ali visoko intenzivni intervalni treningi? Vsaka od teh dejavnosti ima \u0161tevilne zdravstvene koristi, vendar je resni\u010dno pomembno izbrati pravo, ki vam bo ustrezala kot rokavice.\u00a0Z veseljem vam bomo pomagali pri tem!<\/p>\n","protected":false},"author":22,"featured_media":178470,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6183,6375,6699,7485],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-179486","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-hiit-trening-sl","9":"tag-hujsanje","10":"tag-kardio-sl","11":"tag-trening-sl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Klasi\u010dna kardio ali HIIT vadba - katera bolje topi ma\u0161\u010dobe? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"HIIT ali Kardio - kateri je bolj u\u010dinkovit? 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