{"id":181433,"date":"2020-08-26T14:39:27","date_gmt":"2020-08-26T12:39:27","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=181433"},"modified":"2021-02-12T13:17:29","modified_gmt":"2021-02-12T12:17:29","slug":"antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/","title":{"rendered":"Antrenament clasic cardio sau HIIT &#8211; care arde mai bine gr\u0103simile?"},"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.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/#Ce_este_HIIT\" title=\"Ce este HIIT?\">Ce este 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.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/#Definirea_excercitiilor_cardio\" title=\"Definirea excerci\u021biilor cardio\">Definirea excerci\u021biilor cardio<\/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.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/#Care_este_diferenta_dintre_exercitiile_aerobice_si_anaerobice\" title=\"Care este diferen\u021ba dintre exerci\u021biile aerobice \u0219i anaerobice?\n\n&nbsp;\">Care este diferen\u021ba dintre exerci\u021biile aerobice \u0219i anaerobice?\n\n&nbsp;<\/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.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/#Avantajele_antrenamentelor_HIIT\" title=\"Avantajele antrenamentelor HIIT&nbsp;\">Avantajele antrenamentelor HIIT&nbsp;<\/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.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/#Dezavantajele_antrenamentelor_HIIT\" title=\"Dezavantajele antrenamentelor HIIT\">Dezavantajele antrenamentelor HIIT<\/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.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/#Beneficiile_antrenamentelor_cardio\" title=\"Beneficiile antrenamentelor cardio\">Beneficiile antrenamentelor cardio<\/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.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/#Dezavantajele_antrenamentelor_cardio\" title=\"Dezavantajele antrenamentelor cardio\">Dezavantajele antrenamentelor cardio<\/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.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/#Culturistii_si_sustinatorii_antrenamentelor_de_forta_ce_tip_prefera\" title=\"Culturi\u0219tii \u0219i sus\u021bin\u0103torii antrenamentelor de for\u021b\u0103 ce tip prefer\u0103?\">Culturi\u0219tii \u0219i sus\u021bin\u0103torii antrenamentelor de for\u021b\u0103 ce tip prefer\u0103?<\/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.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/#HIIT_vs_cardio_%E2%80%93_care_este_cattigatorul\" title=\"HIIT vs. cardio &#8211; care este c\u00e2\u021btig\u0103torul?\">HIIT vs. cardio &#8211; care este c\u00e2\u021btig\u0103torul?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V\u0103 \u00eentreba\u021bi ce vi se potrive\u0219te mai bine,<strong> antrenamentul cardio clasic<\/strong> sau <strong>antrenamentul cu intervale de intensitate mare?<\/strong> Fiecare dintre aceste activit\u0103\u021bi are <strong>multe beneficii pentru s\u0103n\u0103tate<\/strong>, dar este foarte important s\u0103 o alege\u021bi pe cea adecvat\u0103, care <strong>s\u0103 vi se potriveasc\u0103 ca o m\u0103nu\u0219\u0103<\/strong>. Vom fi <strong>bucuro\u0219i s\u0103 v\u0103 ajut\u0103m!<\/strong><\/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=\"Ce_este_HIIT\"><\/span><strong>Ce este HIIT?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT, adic\u0103&nbsp;<strong><em>high-intensity interval training<\/em><\/strong>&nbsp;este o form\u0103 de antrenament \u00een intervale, care <strong>combin\u0103 \u00een general sec\u021biuni scurte de exerci\u021bii intense, cu faze scurte de repaus<\/strong> sau exerci\u021bii de intensitate mai mic\u0103. De exemplu, exerci\u021biile \u00een cadrul programului HIIT&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/tabata-antrenament\/\" target=\"_blank\" rel=\"noopener noreferrer\">Tabata<\/a> includ 20 de secunde de efort maxim urmate de 10 secunde de repaus. Un singur circuit de tabata dureaz\u0103 astfel doar patru minute.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antrenamentul HIIT <strong>combin\u0103 de obicei dou\u0103 tipuri de exerci\u021bii &#8211; antrenamentul anaerobic \u0219i de rezisten\u021b\u0103.<\/strong> \u00cen timpul exerci\u021biilor cu intervale explozive, <strong>ritmul cardiac<\/strong> trebuie s\u0103 fie cu <strong>aproximativ 80%<\/strong> peste medie, timp de <strong>unu p\u00e2n\u0103 la cinci minute.<\/strong> \u00cen faza de repaus, ritmul cardiac ar trebui <strong>s\u0103 scad\u0103 p\u00e2n\u0103 la 20%.<\/strong> Aparatele de m\u0103surat sub forma unui <strong>ceas de fitness<\/strong> v\u0103 vor ajuta s\u0103 v\u0103 determina\u021bi ritmul cardiac \u00een timpul antrenamentului. &nbsp;<span class=\"tadv-color\" 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=\"Ce este HIIT?\" class=\"wp-image-178271\" width=\"843\" height=\"563\" title=\"Ce este 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=\"Definirea_excercitiilor_cardio\"><\/span><strong>Definirea excerci\u021biilor cardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cardio este un acronim pentru <strong>exerci\u021bii cardiovasculare<\/strong>. Este o form\u0103 de<strong> exerci\u021bii cu intensitate sc\u0103zut\u0103 p\u00e2n\u0103 la intensitate mare<\/strong>, \u00een func\u021bie <strong>de tipul de exerci\u021biu<\/strong>. Deoarece organismul are <strong>nevoie de suficient oxigen<\/strong> pentru a efectua aceste <strong>antrenament<\/strong>, este considerat un <strong>antrenament<\/strong><strong>&nbsp;aerobic.<\/strong> \u00cen schimb HIIT include <strong>exerci\u021bii anaerobice<\/strong>. \u00cen timpul exerci\u021biului cardio tradi\u021bional, <strong>ritmul cardiac trebuie men\u021binut cu aproximativ 60 p\u00e2n\u0103 la 80%<\/strong> peste nivelul din repaus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Majoritatea oamenilor c\u00e2nd aud <strong>cuv\u00e2ntul cardio,<\/strong> se g\u00e2ndesc la alergare, dar exist\u0103 o varietate de op\u021biuni, precum <strong>ciclism, schi, \u00eenot<\/strong>&nbsp;sau chiar exerci\u021bii cu intensitate mai mic\u0103, cum este <strong>sportul cu caiac<\/strong><strong>. <\/strong><span class=\"tadv-color\" 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=\"Antrenament cardio eficient\" class=\"wp-image-178180\" width=\"843\" height=\"562\" title=\"Definirea excerci\u021biilor cardio\" 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=\"Care_este_diferenta_dintre_exercitiile_aerobice_si_anaerobice\"><\/span><strong>Care este diferen\u021ba dintre exerci\u021biile aerobice \u0219i anaerobice?<\/strong>\n\n&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Exerci\u021biile aerobice<\/strong>&nbsp;&#8211; exerci\u021bii intense, care stimuleaz\u0103 circula\u021bia oxigenului \u00een s\u00e2nge \u0219i sunt asociate cu ritmul de respira\u021bie crescut. Exemple sunt alergarea, \u00eenotul sau ciclismul.<\/li><li><strong>Exerci\u021biile anaerobice&nbsp; <\/strong>&#8211; literalmente \u00eenseamn\u0103 \u201e<em>absen\u021ba aerului<\/em>\u201d sau \u201e<em>f\u0103r\u0103 oxigen<\/em>\u201d. Constau dintr-o scurt\u0103 \u0219i intens\u0103 activitate fizic\u0103, cum ar fi sprintul, unde consumul de oxigen dep\u0103\u0219e\u0219te aportul s\u0103u. Ulterior, corpul este condus de energia stocat\u0103 \u00een mu\u0219chi printr-un proces numit glicoliz\u0103. <span class=\"tadv-color\" 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=\"Care este diferen\u021ba dintre exerci\u021biile aerobice \u0219i anaerobice?\" class=\"wp-image-178245\" width=\"843\" height=\"563\" title=\"Care este diferen\u021ba dintre exerci\u021biile aerobice \u0219i anaerobice?\" 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=\"Avantajele_antrenamentelor_HIIT\"><\/span><strong>Avantajele antrenamentelor HIIT&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT are o<strong> mul\u021bime de beneficii<\/strong>, \u00een special pentru persoanele, care au <strong>ceva experien\u021b\u0103 cu exerci\u021biile fizice<\/strong> \u0219i pot <strong>face fa\u021b\u0103 cu brio schimb\u0103rilor bru\u0219te de interval<\/strong><strong>. <\/strong><span class=\"tadv-color\" 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\"><strong>\u00cembuun\u0103t\u0103\u021besc func\u021biile inimii<\/strong><\/h3>\n\n\n\n<p>Unul dintre<strong> cele mai recunoscute beneficii ale antrenamentului cu intervale de intensitate ridicat\u0103<\/strong> este <strong>contribu\u021bia sa pozitiv\u0103 asupra s\u0103n\u0103t\u0103\u021bii inimii.<\/strong> HIIT poate ajuta la \u00eent\u0103rirea inimii, precum \u0219i la recuperarea ei mai rapid\u0103 \u00een cazul&nbsp;<strong>pacien\u021bilor cu boli cardiovasculare<\/strong>. \u00cen plus, poate ajuta \u0219i<strong> la \u00eembun\u0103t\u0103\u021birea func\u021biilor metabolice<\/strong><strong>.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru este confirmat \u0219i de un studiu din 2015, care a constatat c\u0103 un <strong>program de antrenamente HIIT de 10 s\u0103pt\u0103m\u00e2ni<\/strong> a adus <strong>beneficii cardiovasculare \u0219i metabolice<\/strong> persoanelor cu probleme cardiace \u0219i hipertensiune arterial\u0103. Alte cercet\u0103ri au ar\u0103tat c\u0103 antrenamentele HIIT sunt<strong> sigure \u0219i eficiente<\/strong> pentru pacien\u021bii<strong> care au suferit de accident vascular cerebral cronic<\/strong> \u0219i pentru b\u0103rba\u021bii mai \u00een v\u00e2rst\u0103 cu locuri de munc\u0103 sedentare. <span style=\"color: #ff6600;\">[9]<\/span> Cercet\u0103torii au evaluat, de asemenea&nbsp;<strong>10 studii privind beneficiile HIIT<\/strong> la persoanele mai \u00een v\u00e2rst\u0103 cu probleme de s\u0103n\u0103tate, cum ar fi boala coronarian\u0103, insuficien\u021b\u0103 cardiac\u0103, hipertensiune, sindrom metabolic \u0219i obezitate. O meta-analiz\u0103 a acestor studii a ar\u0103tat c\u0103 subiec\u021bii care au efectuat antrenamente HIIT <strong>\u0219i-au \u00eembun\u0103t\u0103\u021bit abilit\u0103\u021bile cardiorespiratorii<\/strong> \u00een compara\u021bie cu antrenamentele cu intensitate moderat\u0103. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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=\"Avantajele antrenamentelor HIIT\" class=\"wp-image-178258\" width=\"843\" height=\"562\" title=\"Avantajele antrenamentelor HIIT\" 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\"><strong>\u00cemun\u0103t\u0103\u021besc nivelul de VO2<\/strong><\/h3>\n\n\n\n<p>VO2 (rata maxim\u0103 a consumului de oxigen) este unul dintre cei mai buni indicatori ai performan\u021bei aerobice. Este exprimat \u00een <strong>mililitri de oxigen consumat pe minut de activitate<\/strong> \u0219i ajustat la greutatea corporal\u0103 \u00een kilograme: <em>ml \/ kg \/ min<\/em>. S-a demonstrat c\u0103 antrenamentele HIIT <strong>\u00eembun\u0103t\u0103\u021besc nivelul VO2.<\/strong> Motivul este c\u0103 exerci\u021biile fizice cu o intensitate mai mare determin\u0103 o <strong>perturbare mai mare a homeostazei organismului<\/strong>, ceea ce <strong>necesit\u0103 mai mult\u0103 energie \u0219i oxigen<\/strong> la revenirea la nivelul bazal normal. \u00cen plus, cercet\u0103torii consider\u0103 c\u0103 VO2 este unul dintre <strong>cei mai buni predictori ai st\u0103rii generale de s\u0103n\u0103tate.<\/strong> Cu c\u00e2t VO2 este mai bun, cu at\u00e2t <strong>mai rapid ve\u021bi putea face fa\u021b\u0103 tuturor tipurilor de exerci\u021bii intense<\/strong>, care vor ajuta la <strong>prevenirea bolilor de inim\u0103<\/strong>. Dovada acestei teorii este un studiu de renume care s-a concentrat pe <strong>nivelurile de VO2 la participan\u021bii care s-au antrenat pe o biciclet\u0103 sta\u021bionar\u0103.<\/strong> Ace\u0219tia au alternat perioade de intensitate ridicat\u0103 de 20 de secunde cu faze de repaus de 10 secunde. \u00cen total, ace\u0219tia s-au antrenat timp de 30 de minute pe zi, ceea ce a fost suficient pentru a<strong> ar\u0103ta vizibil o \u00eembun\u0103t\u0103\u021bire a indicatorului VO2<\/strong><strong>. <\/strong><span class=\"tadv-color\" 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\"><strong>\u00cembun\u0103\u021besc performan\u021ba<\/strong><\/h3>\n\n\n\n<p>Deoarece exerci\u021biul cardio <strong>\u00eembun\u0103t\u0103\u021be\u0219te, \u00een principal, sistemul aerobic<\/strong>, HIIT stimuleaz\u0103 <strong>sistemul aerobic \u0219i totodat\u0103 \u0219i sistemul anaerobic.<\/strong> Drept urmare, corpul are <strong>mai mult\u0103 rezisten\u021b\u0103 \u0219i ob\u021bine rezultate mai bune<\/strong> la toate formele de exerci\u021bii fizice, indiferent care ar fi acestea. Prin urmare, HIIT sus\u021bine performan\u021ba chiar \u0219i atunci c\u00e2nd <strong>ridica\u021bi gantere sau desf\u0103\u0219ura\u021bi diverse activit\u0103\u021bi sportive<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[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=\"Antrenamentele HIIT \u00eembun\u0103t\u0103\u0219esc performanta \" class=\"wp-image-178219\" width=\"843\" height=\"563\" title=\"Antrenamentele HIIT \u00eembun\u0103t\u0103\u0219esc performanta \" 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>\u00cembun\u0103t\u0103\u021besc sensibilitatea la insulin\u0103<\/strong>\r\n\r\n&nbsp;\r\n<\/h3>\n\n\n\n<p>Cu c\u00e2t organismul este <strong>mai sensibil la insulin\u0103<\/strong>, cu at\u00e2t are nevoie de <strong>sc\u0103derea nivelului glicemiei<\/strong>. <strong>Exerci\u021biile fizice de intensitate ridicat\u0103 pot ajuta<\/strong> \u00een mod eficient \u00een aceast\u0103 problem\u0103, deoarece <strong>nivelul de glucoz\u0103 este consumat mai rapid<\/strong> \u00een timpul acestor exerci\u021bii. Prin urmare, HIIT poate fi benefic \u0219i <strong>pentru pacien\u021bii cu diabet<\/strong>. Cercet\u0103torii consider\u0103 c\u0103 <strong>activit\u0103\u021bile fizice de intensitate sc\u0103zut\u0103 p\u00e2n\u0103 la medie<\/strong>, cum ar fi mersul pe jos, s-ar putea <strong>s\u0103 nu fie suficient de puternice<\/strong> pentru a \u00eembun\u0103t\u0103\u021bi condi\u021bia cardiorespiratorie la persoanele cu diabet zaharat de tip 2. Pe de alt\u0103 parte, exerci\u021biile cu intensitate ridicat\u0103 pot aduce <strong>rezultate mai bune \u00een ceea ce prive\u0219te controlul glicemiei.<\/strong> Acela\u0219i studiu a ar\u0103tat \u0219i un <strong>efect pozitiv al antrenamentului HIIT asupra tensiunii arteriale, dar \u0219i a r\u0103spunsului la insulin\u0103<\/strong>. Aceast\u0103 metod\u0103 de antrenament poate <strong>cre\u0219te<\/strong>, de asemenea, <strong>sensibilitatea la insulin\u0103<\/strong> la 24 p\u00e2n\u0103 la 48 de ore dup\u0103 antrenament. <span class=\"tadv-color\" 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\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>Sus\u021bin pierderea \u00een greutate<\/strong><\/h3>\n\n\n\n<p>Cercet\u0103rile arat\u0103 c\u0103 antrenamentele HIIT sunt <strong>extrem de eficiente \u00een ceea ce prive\u0219te pierderea \u00een greutate<\/strong>. Conform unui studiu, antrenamentele HIIT sunt <strong>o alternativ\u0103 mai bun\u0103 la arderea caloriilor dec\u00e2t exerci\u021biile cardio<\/strong>. Aceast\u0103 teorie este confirmat\u0103 de un alt studiu care s-a axat pe b\u0103rba\u021bi supraponderali cu v\u00e2rsta peste 25 de ani. Dup\u0103 12 s\u0103pt\u0103m\u00e2ni, un grup a participat la <strong>antrenamente HIIT regulate de 20 de minute<\/strong>, iar cel\u0103lalt grup doar la antrenamente cardio clasice de 30 de minute, la primul grup s-a constatat <strong>o sc\u0103dere semnificativ\u0103 a greut\u0103\u021bii \u0219i a gr\u0103simii viscerale din cavitatea abdominal\u0103<\/strong>. Astfel, aceste constat\u0103ri sugereaz\u0103 c\u0103 antrenamentele HIIT pot ajuta oamenii s\u0103 <strong>ard\u0103 mai multe calorii \u00eentr-un timp mai scurt<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[13] [14] [15] [16]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, cercet\u0103rile arat\u0103 c\u0103 antrenamentul HIIT poate fi<strong> mai eficient<\/strong> dec\u00e2t alte tipuri de exerci\u021bii fizice <strong>\u00een reducerea gr\u0103simii abdominale<\/strong>.<span class=\"tadv-color\" 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=\"Antrenamentele HIIT sus\u021bin pierderea \u00een greutate\" class=\"wp-image-178285\" width=\"843\" height=\"562\" title=\"Antrenamentele HIIT sus\u021bin pierderea \u00een greutate\" 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=\"Dezavantajele_antrenamentelor_HIIT\"><\/span><strong>Dezavantajele antrenamentelor HIIT<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da, \u0219i antrenamentele HIIT <strong>au \u0219i dezavantajele lor<\/strong>, motiv pentru care <strong>antrenamentele de mare intensitate nu sunt pentru toat\u0103 lumea<\/strong><strong>. <\/strong><span class=\"tadv-color\" 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>Nu sunt indicate pentru \u00eencep\u0103tori &#8211; <\/strong>dac\u0103 dori\u021bi s\u0103 v\u0103 dedica\u021bi pe deplin exerci\u021biilor de intensitate mare ar trebui s\u0103 st\u0103p\u00e2ni\u021bi mai \u00eent\u00e2i elementele de baz\u0103 ale antrenamentului cardio. \u00cen acela\u0219i timp, acestea nu sunt potrivite pentru persoanele care se recupereaz\u0103 dup\u0103 o accidentare.<\/li><li><strong>Risc mai mare de accidentare <\/strong>&#8211; exerci\u021biile cu intensitate mare, cum ar fi sprinturile, pliometria sau salturile prezint\u0103 un risc ridicat de accidentare.<\/li><li><strong>Risc de <a href=\"https:\/\/gymbeam.ro\/blog\/supraantrenament-adevar-sau-mit\/\" target=\"_blank\" rel=\"noopener noreferrer\">supraantrenare<\/a><\/strong><strong>&nbsp;&#8211; <\/strong>antrenamentele&nbsp;frecvente HIIT pot duce la apari\u021bia sindromului burnout, deci nu trebuie s\u0103 exagera\u021bi cu aceste exerci\u021bii.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ar trebui s\u0103 face\u021bi antrenamente HIIT, dac\u0103:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>ave\u021bi experien\u021b\u0103 cu exerci\u021biile fizice<\/li><li>vre\u021bi s\u0103 v\u0103 concentra\u021bi pe pierderea \u00een greutate \u0219i pe arderea mai multor calorii \u00een cel mai scurt timp posibil<\/li><li>prefera\u021bi antrenamentele mai scurte<\/li><li>dori\u021bi s\u0103 combina\u021bi diferite exerci\u021bii \u0219i intensit\u0103\u021bi pentru a diversifica antrenamentul<\/li><li>vre\u021bi s\u0103 construi\u021bi mai repede rezisten\u021ba<\/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=\"Beneficiile_antrenamentelor_cardio\"><\/span><strong>Beneficiile antrenamentelor cardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Faptul c\u0103 s-au inventat antrenamentele HIIT, nu \u00eenseamn\u0103 c\u0103 <strong>ar trebui s\u0103 uit\u0103m complet de exerci\u021biile cardio clasice<\/strong>.&nbsp;Citi\u021bi c\u00e2teva motive pentru care acestea&nbsp;<strong>nu trebuie s\u0103 lipseasc\u0103 din planul vostru de antrenament.<\/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\"><strong>\u00cembun\u0103t\u0103\u021besc s\u0103n\u0103tatea cardiovascular\u0103<\/strong><\/h3>\n\n\n\n<p>Sunt<strong> exerci\u021bii aerobice<\/strong> pe care medicii le <strong>recomand\u0103 cel mai adesea persoanelor cu boli de inim\u0103<\/strong>. Cardio \u00eent\u0103re\u0219te inima \u0219i o <strong>ajut\u0103 s\u0103 pompeze mai bine s\u00e2ngele \u00een organism<\/strong>, ceea ce la r\u00e2ndul s\u0103u ajut\u0103 la <strong>men\u021binerea tensiunii arteriale optime \u0219i a nivelului de colesterol bun HDL.<\/strong> De asemenea, ajut\u0103 la <strong>sc\u0103derea colesterolului r\u0103u LDL<\/strong><strong>. <\/strong><span class=\"tadv-color\" 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=\"Antrenamentul cardio \u00eembun\u0103t\u0103\u021be\u0219te s\u0103n\u0103tatea cardiovascular\u0103\" class=\"wp-image-178193\" width=\"843\" height=\"562\" title=\"Antrenamentul cardio \u00eembun\u0103t\u0103\u021be\u0219te s\u0103n\u0103tatea cardiovascular\u0103\" 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\"><strong>Regleaz\u0103 greutatea corporal\u0103<\/strong><\/h3>\n\n\n\n<p>Este adev\u0103rat c\u0103 dac\u0103 vre\u021bi s\u0103 sl\u0103bi\u021bi, ar trebui <strong>s\u0103 v\u0103 concentra\u021bi pe orice fel de exerci\u021bii sau activit\u0103\u021bi sportive.<\/strong> Cardio nu face excep\u021bie \u0219i s-a dovedit a fi <strong>un instrument excelent pentru pierderea \u00een greutate.<\/strong> Dovada acestui fapt este studiul extins care s-a concentrat pe arderea caloriilor at\u00e2t la b\u0103rba\u021bi, c\u00e2t \u0219i la femei. Participan\u021bii au alergat pe o band\u0103 de alergare cu intensitate medie de cinci ori pe s\u0103pt\u0103m\u00e2n\u0103, timp de 10 luni. Rezultatele au ar\u0103tat o <strong>pierdere semnificativ\u0103 \u00een greutate<\/strong>, \u00eentre 4,3 \u0219i 5,7% din greutatea ini\u021bial\u0103 la ambele sexe. <span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span>&nbsp;\u00cen acela\u0219i timp, este valabil c\u0103<strong> cel mai eficient mod de a pierde \u00een greutate este de a combina antrenamentul cardio cu antrenamentul de for\u021b\u0103<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [19] <\/span>De ce este a\u0219a, ve\u021bi afla \u00een articolul nostru&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/cum-sustin-antrenamentele-de-forta-pierderea-in-greutate\/\" target=\"_blank\" rel=\"noopener noreferrer\">Cum sus\u021bin antrenamentele de for\u021b\u0103 pierderea \u00een greutate?<\/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\"><strong>Recuperare mai rapid\u0103<\/strong><\/h3>\n\n\n\n<p>Chiar dac\u0103 <strong>v\u0103 antrena\u021bi \u00eentr-un timp mai scurt,<\/strong> \u00een timpul antrenamentului HIIT, mu\u0219chii sunt&nbsp;<strong>mai solicita\u021bi \u0219i pune\u021bi mult\u0103 presiune asupra inimii \u0219i a corpului.<\/strong> De aceea <strong>recuperarea dup\u0103 antrenamentele HIIT este mult mai lung\u0103<\/strong> dec\u00e2t dup\u0103 un antrenament cardio obi\u0219nuit. \u00cens\u0103, <strong>o preg\u0103tire prealabil\u0103 suficient\u0103 \u0219i exerci\u021bii de stretching<\/strong> ulterioare v\u0103 pot ajuta \u0219i cu aceast\u0103 problem\u0103. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [21]&nbsp;<\/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\"><strong>Salvez\u0103 nivelul de glicogen<\/strong><\/h3>\n\n\n\n<p>Dac\u0103 \u00een timpul antrenamentelor cu intensitate mare&nbsp;<strong>organismul consum\u0103 nivelul de glicogen excesiv de rapid<\/strong> ca surs\u0103 de energie, \u00een cazul exerci\u021biilor cardio este complet diferit. \u00cen timpul antrenamentului cu o intensitate mai mic\u0103, <strong>corpul arde glicogen cu modera\u021bie<\/strong> \u0219i, de asemenea, <strong>scoate energie din depozitele de gr\u0103simi<\/strong>. Totu\u0219i, acest lucru nu \u00eenseamn\u0103 neap\u0103rat c\u0103 <strong>arde\u021bi mai mult\u0103 gr\u0103sime cu exerci\u021biile cardio<\/strong>, dar pur \u0219i simplu pute\u021bi <strong>economisi sursele de glicogen<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [21] <\/span><strong>&nbsp;<\/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-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=\"Antrenamentele cardio salveaz\u0103 nivelul de glicogen\" class=\"wp-image-178206\" width=\"843\" height=\"562\" title=\"Antrenamentele cardio salveaz\u0103 nivelul de glicogen\" 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=\"Dezavantajele_antrenamentelor_cardio\"><\/span><strong>Dezavantajele antrenamentelor cardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Necesit\u0103 mai mult timp<\/strong> &#8211; dac\u0103 alege\u021bi cardio \u00een locul antrenamentului HIIT, \u021bine\u021bi cont de faptul c\u0103 o s\u0103 v\u0103 ia mai mult timp.<\/li><li><strong>Risc de accidentare<\/strong> &#8211; mi\u0219c\u0103rile repetate pe o perioad\u0103 mai lung\u0103 de timp pot provoca leziuni sau crampe.<\/li><li><strong>Plictiseal\u0103&nbsp;<\/strong>&#8211; nu toat\u0103 lumea este f\u0103cut\u0103 pentru exerci\u021bii lente cu mi\u0219c\u0103ri repetate. Pentru unii, un astfel de exerci\u021biu poate p\u0103rea plictisitor \u0219i ineficient. Prin urmare, este necesar s\u0103 alterna\u021bi \u00een mod regulat tipurile de exerci\u021bii cardio.<\/li><li><strong>Nu \u00eent\u0103resc mu\u0219chii<\/strong> &#8211; \u00een cazul antrenamentului HIIT pute\u021bi combina exerci\u021biile aerobice cu exerci\u021biile de for\u021b\u0103 sau de rezisten\u021b\u0103. \u00cens\u0103 \u00een cazul exerci\u021biilor cardio, executa\u021bi mereu aceea\u0219i mi\u0219care, care poate duce la pierderea \u00een greutate, dar nu v\u0103 ajut\u0103 s\u0103 v\u0103 \u00eent\u0103ri\u021bi mu\u0219chii. <span class=\"tadv-color\" 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>Ar trebui s\u0103 face\u021bi antrenamente cardio dac\u0103:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>sunte\u021bi \u00eencep\u0103tori<\/li><li>nu pute\u021bi executa exerci\u021bii de intensitate mare<\/li><li>v\u0103 antrena\u021bi pentru cursele de anduran\u021b\u0103, cum este semimaratonul sau maratonul<\/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=\"Culturistii_si_sustinatorii_antrenamentelor_de_forta_ce_tip_prefera\"><\/span><strong>Culturi\u0219tii \u0219i sus\u021bin\u0103torii antrenamentelor de for\u021b\u0103 ce tip prefer\u0103?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen ceea ce prive\u0219te <strong>duelul HIIT vs. cardio<\/strong>, culturi\u0219tii \u0219i persoanele, care practic\u0103 powerlifting, <strong>prefer\u0103 clar antrenamentele de intensitate mare<\/strong>. Unul dintre beneficiile, pe care culturi\u0219tii le ob\u021bin din HIIT, este <strong>capacitatea crescut\u0103 a organismului de a elimina produc\u021bia de acid lactic.<\/strong> Lipsa de oxigen \u00een mu\u0219chi face ca acidul lactic s\u0103 se acumuleze, ceea ce <strong>obose\u0219te mu\u0219chii<\/strong>. \u00cens\u0103, prin repetarea <strong>exerci\u021biilor anaerobice<\/strong>, cum ar fi HIIT sau ridicarea greut\u0103\u021bilor mari, organismul este capabil s\u0103<strong> construiasc\u0103 o toleran\u021b\u0103 \u0219i s\u0103 elimine acumularea de acid lactic \u00een mu\u0219chi<\/strong>, ceea ce duce la o <strong>cre\u0219tere a masei musculare \u0219i a for\u021bei<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [21]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar \u0219i \u00een <strong>epoca de aur a culturismului<\/strong>, antrenamentul cu intervale de intensitate mare a f\u0103cut parte din antrenamentul unor stele precum <strong>Serge Nubret, Franco Columb, Mike Mentzer, Casey Viator \u0219i Lou Ferrigno.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\"> [21] <\/span>Dac\u0103 dori\u021bi s\u0103 \u0219ti\u021bi cum s\u0103 face\u021bi antrenamente HIIT \u0219i ce alte beneficii rezult\u0103 din acestea, citi\u021bi \u0219i articolul nostru<a href=\"https:\/\/gymbeam.ro\/blog\/program-hiit-timp-de-8-saptamani-pentru-a-arde-grasimea-in-mod-eficient\/\" target=\"_blank\" rel=\"noopener noreferrer\">&nbsp;Program HIIT timp de 8 s\u0103pt\u0103m\u00e2ni pentru a arde gr\u0103simea \u00een mod eficient.<\/a><\/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 prefera HIIT\" class=\"wp-image-178232\" width=\"832\" height=\"461\" title=\"Aj Franco Columbu prefera 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>Zdroj: <a href=\"https:\/\/www.muscleandfitness.com\/flexonline\/training\/retro-athlete-franco-columbu\/\" class=\"ek-link\">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_vs_cardio_%E2%80%93_care_este_cattigatorul\"><\/span><strong>HIIT vs. cardio &#8211; care este c\u00e2\u021btig\u0103torul?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>At\u00e2t antrenamentele HIIT, c\u00e2t \u0219i cele cardio au <strong>avantajele \u0219i dezavantajele lor.<\/strong> Depinde doar de voi, de <strong>condi\u021bia fizic\u0103, de obiectivele voastre <\/strong>\u0219i de&nbsp;ce tip de exerci\u021bii <strong>vi se potrivesc cel mai bine<\/strong>. Dac\u0103 nu sunte\u021bi \u00eencep\u0103tori \u0219i o<strong>biectivul vostru este s\u0103 sl\u0103bi\u021bi \u0219i, \u00een acela\u0219i timp, s\u0103 v\u0103 \u00eent\u0103ri\u021bi musculatura<\/strong> \u00een cel mai scurt timp posibil, <strong>antrenamentele HIIT sunt cu siguran\u021b\u0103 potrivite pentru voi<\/strong>. Dar, dac\u0103 prefera\u021bi un <strong>antrenament mai lent<\/strong>, cu care ve\u021bi <strong>pierde \u00een greutate treptat<\/strong>, antrenamentele <strong>cardio sunt ideale<\/strong>. Dar, cel mai bine este s\u0103 <strong>combina\u021bi ambele forme de antrenamente<\/strong>, deoarece acest lucru <strong>sus\u021bine ritmul cardiac corect<\/strong>. Re\u021bine\u021bi c\u0103, <strong>orice fel de activitate fizic\u0103<\/strong> este o alegere mult mai bun\u0103 dec\u00e2t s\u0103 sta\u021bi \u0219i s\u0103 nu face\u021bi nimic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ce exerci\u021bii prefera\u021bi? <strong>Sus\u021bine\u021bi antrenamentele<\/strong><strong>&nbsp;cardio sau mai degrab\u0103 prefera\u021bi antrenamentele cu intervale de intensitate mare?<\/strong>&nbsp;Scrie\u021bi-ne <strong>r\u0103spunsul \u00een rubrica de comentarii.<\/strong> Dac\u0103 v-a pl\u0103cut articolul, nu uita\u021bi s\u0103 \u00eel sus\u021bine\u021bi cu un<strong> share.<\/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>V\u0103 \u00eentreba\u021bi ce vi se potrive\u0219te mai bine, antrenamentul cardio clasic sau antrenamentul cu intervale de intensitate mare? Fiecare dintre aceste activit\u0103\u021bi are multe beneficii pentru s\u0103n\u0103tate, dar este foarte important s\u0103 o alege\u021bi pe cea adecvat\u0103, care s\u0103 vi se potriveasc\u0103 ca o m\u0103nu\u0219\u0103. Vom fi bucuro\u0219i s\u0103 v\u0103 ajut\u0103m!<\/p>\n","protected":false},"author":22,"featured_media":178469,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,6182,6698,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-181433","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-antrenament-hiit","10":"tag-cardio-ro","11":"tag-pierdere-in-greutate","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>Antrenament clasic cardio sau HIIT - care arde mai bine gr\u0103simile? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Antrenament HIIT sau cardio - care este mai eficient? 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