{"id":223356,"date":"2020-09-17T11:03:00","date_gmt":"2020-09-17T09:03:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=223356"},"modified":"2021-02-18T11:43:40","modified_gmt":"2021-02-18T10:43:40","slug":"klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/","title":{"rendered":"Klasszikus kardio vagy HIIT edz\u00e9s &#8211; mi \u00e9geti jobban a zs\u00edrt?"},"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\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/#Mi_az_a_HIIT\" title=\"Mi az a HIIT?\">Mi az a 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.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/#A_kardio_meghatarozasa\" title=\"A kardio meghat\u00e1roz\u00e1sa\">A kardio meghat\u00e1roz\u00e1sa<\/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\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/#Mi_a_kulonbseg_az_aerob_es_anaerob_edzes_kozott\" title=\"Mi a k\u00fcl\u00f6nbs\u00e9g az aerob \u00e9s anaerob edz\u00e9s k\u00f6z\u00f6tt?\">Mi a k\u00fcl\u00f6nbs\u00e9g az aerob \u00e9s anaerob edz\u00e9s k\u00f6z\u00f6tt?<\/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\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/#A_HIIT_edzesek_elonyei\" title=\"A HIIT edz\u00e9sek el\u0151nyei\">A HIIT edz\u00e9sek el\u0151nyei<\/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\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/#A_HIIT_hatranyai\" title=\"A HIIT h\u00e1tr\u00e1nyai\">A HIIT h\u00e1tr\u00e1nyai<\/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.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/#A_kardio_elonyei\" title=\"A kardio el\u0151nyei\">A kardio el\u0151nyei<\/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.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/#A_kardio_edzes_hatranyai\" title=\"A kardio edz\u00e9s h\u00e1tr\u00e1nyai\">A kardio edz\u00e9s h\u00e1tr\u00e1nyai<\/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.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/#Melyik_tipust_reszesitik_elonyben_a_testepitok_es_az_erosito_edzes_hivei\" title=\"Melyik t\u00edpust r\u00e9szes\u00edtik el\u0151nyben a test\u00e9p\u00edt\u0151k \u00e9s az er\u0151s\u00edt\u0151 edz\u00e9s h\u00edvei?\">Melyik t\u00edpust r\u00e9szes\u00edtik el\u0151nyben a test\u00e9p\u00edt\u0151k \u00e9s az er\u0151s\u00edt\u0151 edz\u00e9s h\u00edvei?<\/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.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/#HIIT_vs_kardio_%E2%80%93_melyik_a_gyoztes\" title=\"HIIT vs. kardio \u2013 melyik a gy\u0151ztes?\">HIIT vs. kardio \u2013 melyik a gy\u0151ztes?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Foglalkoztat a k\u00e9rd\u00e9s, hogy a&nbsp;<strong>klasszikus kardio&nbsp;<\/strong>vagy a<strong>&nbsp;magas intenzit\u00e1s\u00fa intervallum edz\u00e9s&nbsp;<\/strong>a megfelel\u0151bb neked? Mindk\u00e9t edz\u00e9sforma sz\u00e1mos&nbsp;<strong>eg\u00e9szs\u00e9g\u00fcgyi el\u0151nnyel j\u00e1r<\/strong><strong>,<\/strong>&nbsp;azonban fontos, hogy a sz\u00e1munkra ide\u00e1lisat v\u00e1lasszuk. Mi pedig sz\u00edvesen&nbsp;<strong>seg\u00edt\u00fcnk neked&nbsp;<\/strong>ebben!<\/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=\"Mi_az_a_HIIT\"><\/span><strong>Mi az a HIIT?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A HIIT, teh\u00e1t a&nbsp;<strong><em>high-intensity interval training<\/em><\/strong>&nbsp;egyfajta intervallum edz\u00e9s, ami \u00e1ltal\u00e1noss\u00e1gban&nbsp;<strong>kombin\u00e1lja a r\u00f6vid szakasz\u00fa intenz\u00edv edz\u00e9st r\u00f6vid pihen\u00e9si f\u00e1zisokkal<\/strong>&nbsp;vagy alacsony intenzit\u00e1s\u00fa edz\u00e9ssel. P\u00e9ld\u00e1ul a HIIT keretein bel\u00fcl a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/tabata-hiit-edzes-amely-celba-juttat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tabata<\/a>&nbsp;20 m\u00e1sodperc maxim\u00e1lis er\u0151kifejt\u00e9st v\u00e1ltakoztat 10 m\u00e1sodperc pihen\u00e9ssel. Egy tabata k\u00f6r mind\u00f6ssze n\u00e9gy percig tart.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A HIIT edz\u00e9s legt\u00f6bbsz\u00f6r&nbsp;<strong>k\u00e9tf\u00e9le gyakorlatot kombin\u00e1l \u2013 anaerob \u00e9s ellen\u00e1ll\u00e1s edz\u00e9st.<\/strong>&nbsp;A robban\u00e1sszer\u0171 intervallum edz\u00e9s alatt a&nbsp;<strong>sz\u00edvfrekvencia k\u00f6r\u00fclbel\u00fcl 80 %-kal<\/strong>&nbsp;az \u00e1tlagos felett van, s ez&nbsp;<strong>1-5 percig tart.<\/strong>&nbsp;A pihen\u00e9si f\u00e1zisban a pulzusnak az \u00e1tlagos feletti&nbsp;<strong>kb. 20 %-ra<\/strong>&nbsp;kellene<strong>&nbsp;cs\u00f6kkennie.<\/strong>&nbsp;A sz\u00edvfrekvencia meghat\u00e1roz\u00e1s\u00e1ra edz\u00e9s k\u00f6zben hasznos seg\u00edts\u00e9g lehet egy pulzusm\u00e9r\u0151<strong>&nbsp;fitness kar\u00f3ra.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"Mi az a HIIT?\" class=\"wp-image-178271\" width=\"843\" height=\"563\" title=\"Mi az a 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=\"A_kardio_meghatarozasa\"><\/span><strong>A kardio meghat\u00e1roz\u00e1sa<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kardio a&nbsp;<strong>kardiovaszkul\u00e1ris edz\u00e9s&nbsp;<\/strong>r\u00f6vid\u00edt\u00e9se, amely alacsony vagy magas&nbsp;<strong>intenzit\u00e1s\u00fa edz\u00e9sforma&nbsp;<\/strong>az adott&nbsp;<strong>gyakorlatt\u00f3l f\u00fcgg\u0151en.<\/strong>&nbsp;Mivel az ilyen testmozg\u00e1shoz a testnek&nbsp;<strong>elegend\u0151 mennyis\u00e9g\u0171 oxig\u00e9nre van sz\u00fcks\u00e9ge,&nbsp;<\/strong>ez\u00e9rt&nbsp;<strong>aerob edz\u00e9snek&nbsp;<\/strong>nevezz\u00fck. A HIIT \u00e9ppen ellenkez\u0151leg, egy&nbsp;<strong>anaerob edz\u00e9sforma.&nbsp;<\/strong>A hagyom\u00e1nyos kardio edz\u00e9s sor\u00e1n a&nbsp;<strong>sz\u00edvfrekvencia k\u00f6r\u00fclbel\u00fcl 60 \u2013 80%-kal<\/strong>&nbsp;a nyugalmi szint felett mozog.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A legt\u00f6bb embernek a&nbsp;<strong>kardio<\/strong>&nbsp;sz\u00f3 hallat\u00e1n a<strong>&nbsp;fut\u00e1s<\/strong>&nbsp;jut esz\u00e9be, azonban a lehet\u0151s\u00e9gek sz\u00e9les sk\u00e1l\u00e1ja \u00e1ll rendelkez\u00e9s\u00fcnkre, mint p\u00e9ld\u00e1ul a&nbsp;<strong>ker\u00e9kp\u00e1roz\u00e1s, a s\u00edel\u00e9s, az \u00fasz\u00e1s,<\/strong>&nbsp;vagy az alacsonyabb intenzit\u00e1s\u00fa sportok, mint a&nbsp;<strong>kajakoz\u00e1s.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"hat\u00e9kony kardio edz\u00e9s\" class=\"wp-image-178180\" width=\"843\" height=\"562\" title=\"A kardio meghat\u00e1roz\u00e1sa\" 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=\"Mi_a_kulonbseg_az_aerob_es_anaerob_edzes_kozott\"><\/span><strong>Mi a k\u00fcl\u00f6nbs\u00e9g az aerob \u00e9s anaerob edz\u00e9s k\u00f6z\u00f6tt?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Aerob edz\u00e9s<\/strong>&nbsp;\u2013 intenz\u00edv edz\u00e9s, amely t\u00e1mogatja az oxig\u00e9n k\u00f6rforg\u00e1s\u00e1t a v\u00e9rben, nagyobb sebess\u00e9g\u0171 l\u00e9gz\u00e9ssel p\u00e1rosul. Ilyen p\u00e9ld\u00e1ul a fut\u00e1s, \u00fasz\u00e1s \u00e9s ker\u00e9kp\u00e1roz\u00e1s.<\/li><li><strong>Anaerob edz\u00e9s&nbsp;<\/strong>\u2013 sz\u00f3 szerint azt jelenti, hogy<em>&nbsp;\u201enincs jelen a leveg\u0151\u201c&nbsp;<\/em>vagy&nbsp;<em>\u201eoxig\u00e9n n\u00e9lk\u00fcl\u201c.<\/em>&nbsp;R\u00f6vid, intenz\u00edv \u00e9s robban\u00e1sszer\u0171 fizikai aktivit\u00e1s, mint p\u00e9ld\u00e1ul a sprint, ahol az oxig\u00e9nfogyaszt\u00e1s meghaladja a bevitelt. A szervezet az izmokban elrakt\u00e1rozott energi\u00e1t haszn\u00e1lja fel a glikol\u00edzis nev\u0171 folyamat seg\u00edts\u00e9g\u00e9vel.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"Mi a k\u00fcl\u00f6nbs\u00e9g az aerob \u00e9s anaerob edz\u00e9s k\u00f6z\u00f6tt?\" class=\"wp-image-178245\" width=\"843\" height=\"563\" title=\"Mi a k\u00fcl\u00f6nbs\u00e9g az aerob \u00e9s anaerob edz\u00e9s k\u00f6z\u00f6tt?\" 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=\"A_HIIT_edzesek_elonyei\"><\/span><strong>A HIIT edz\u00e9sek el\u0151nyei<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A HIIT&nbsp;<strong>sz\u00e1mos el\u0151nnyel&nbsp;<\/strong>rendelkezik, f\u0151leg azokn\u00e1l az emberekn\u00e9l, akiknek ezzel a fajta&nbsp;<strong>edz\u00e9ssel m\u00e1r vannak tapasztalataik,&nbsp;<\/strong>s j\u00f3l b\u00edrj\u00e1k a<strong>&nbsp;hirtelen intervallum v\u00e1lt\u00e1sokat.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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>Jav\u00edtja a sz\u00edvm\u0171k\u00f6d\u00e9st<\/strong><\/h3>\n\n\n\n<p>A&nbsp;<strong>magas intenzit\u00e1s\u00fa intervallum edz\u00e9s<\/strong>&nbsp;egyik&nbsp;<strong>legismertebb el\u0151nye&nbsp;<\/strong>a<strong>&nbsp;sz\u00edv eg\u00e9szs\u00e9g\u00e9re gyakorolt pozit\u00edv hat\u00e1sa.<\/strong>&nbsp;A HIIT seg\u00edthet&nbsp;<strong>er\u0151s\u00edteni a sz\u00edvet,<\/strong>&nbsp;valamint seg\u00edti a&nbsp;<strong>sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gekben szenved\u0151 p\u00e1ciensek gyorsabb gy\u00f3gyul\u00e1s\u00e1t.&nbsp;<\/strong>Ezen k\u00edv\u00fcl&nbsp;<strong>jav\u00edthatja az anyagcsere funkci\u00f3kat&nbsp;<\/strong>is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindezt igazolja egy 2015-\u00f6s tanulm\u00e1ny is, amely bebizony\u00edtotta, hogy egy&nbsp;<strong>10 hetes HIIT edz\u00e9sprogram<\/strong>&nbsp;el\u0151ny\u00f6s hat\u00e1ssal b\u00edr a&nbsp;<strong>kardiovaszkul\u00e1ris rendszerre \u00e9s az anyagcser\u00e9re&nbsp;<\/strong>azokn\u00e1l az emberekn\u00e9l, akik sz\u00edvprobl\u00e9m\u00e1kkal \u00e9s magas v\u00e9rnyom\u00e1ssal k\u00fczdenek. Egy m\u00e1sik kutat\u00e1s igazolta, hogy a HIIT egy&nbsp;<strong>biztons\u00e1gos \u00e9s hat\u00e9kony&nbsp;<\/strong>mozg\u00e1sforma a&nbsp;<b>kr\u00f3nikus agyi \u00e9rbetegs\u00e9gben szenved\u0151k&nbsp;<\/b>\u00e9s az \u00fcl\u0151munk\u00e1t v\u00e9gz\u0151 id\u0151sebb f\u00e9rfiak sz\u00e1m\u00e1ra.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span>&nbsp;A tud\u00f3sok k\u00f6zel&nbsp;<strong>10 tanulm\u00e1ny eredm\u00e9nyeit \u00f6sszevetve&nbsp;<\/strong>\u00e9rt\u00e9kelt\u00e9k a<strong>&nbsp;HIIT<\/strong>&nbsp;el\u0151nyeit az id\u0151sebb egy\u00e9neket tekintve, akik olyan eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kkal k\u00fczd\u00f6ttek, mint a sz\u00edvkoszor\u00fa\u00e9r betegs\u00e9g, sz\u00edvel\u00e9gtelens\u00e9g, magas v\u00e9rnyom\u00e1s, metabolikus szindr\u00f3ma \u00e9s az elh\u00edz\u00e1s. Ezen tanulm\u00e1nyok metaanal\u00edzise felfedte, hogy a HIIT edz\u00e9st v\u00e9gz\u0151 alanyokn\u00e1l<strong>&nbsp;javultak a kardioreszpir\u00e1ci\u00f3s param\u00e9terek,&nbsp;<\/strong>\u00f6sszehasonl\u00edtva a k\u00f6zepes intenzit\u00e1s\u00fa testmozg\u00e1st v\u00e9gz\u0151kkel.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"A HIIT edz\u00e9sek el\u0151nyei\" class=\"wp-image-178258\" width=\"843\" height=\"562\" title=\"A HIIT edz\u00e9sek el\u0151nyei\" 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>Jav\u00edtja a VO2 szintet<\/strong><\/h3>\n\n\n\n<p>A VO2 (maxim\u00e1lis oxig\u00e9n fogyaszt\u00e1s) az egyik legjobb aerob teljes\u00edtm\u00e9ny mutat\u00f3.&nbsp;<strong>Mililiterben fejezi ki az elfogyasztott oxig\u00e9n mennyis\u00e9g\u00e9t egy perc tev\u00e9kenys\u00e9g alatt,<\/strong>&nbsp;s ez testt\u00f6megkilogrammokra van \u00e1tsz\u00e1molva:&nbsp;<em>ml \/ kg \/ perc.<\/em>&nbsp;A HIIT edz\u00e9s bizony\u00edtottan&nbsp;<strong>jav\u00edtja a VO2 szintet.<\/strong>&nbsp;Ennek oka, hogy a magas intenzit\u00e1s\u00fa edz\u00e9s&nbsp;<strong>a test homeoszt\u00e1zis\u00e1t nagyobb m\u00e9rt\u00e9kben megzavarja,&nbsp;<\/strong>s a norm\u00e1l baz\u00e1lis szintre val\u00f3 visszat\u00e9r\u00e9s sz\u00f3 szerint<strong>&nbsp;t\u00f6bb energi\u00e1t \u00e9s oxig\u00e9nt ig\u00e9nyel.<\/strong>&nbsp;A tud\u00f3sok felt\u00e9telezik, hogy a VO2 az&nbsp;<strong>\u00e1ltal\u00e1nos eg\u00e9szs\u00e9g\u00fcnk<\/strong>&nbsp;egyik&nbsp;<strong>legjobb prediktora.<\/strong>&nbsp;Min\u00e9l jobb a VO2 szinted, ann\u00e1l<strong>&nbsp;ann\u00e1l gyorsabban vagy k\u00e9pes elv\u00e9gezni minden fajta intenz\u00edv mozg\u00e1st,&nbsp;<\/strong>ami seg\u00edt&nbsp;<strong>megel\u0151zni a sz\u00edvbetegs\u00e9geket.<\/strong>&nbsp;Ezt az elm\u00e9letet bizony\u00edtja egy h\u00edres tanulm\u00e1ny is, amely a r\u00e9sztvev\u0151k&nbsp;<strong>VO2 szintj\u00e9re \u00f6sszpontos\u00edtott, akik szobaker\u00e9kp\u00e1ron edzettek.&nbsp;<\/strong>A tesztalanyok 20 m\u00e1sodperces magas intenzit\u00e1s\u00fa mozg\u00e1st v\u00e9geztek, majd 10 m\u00e1sodperces pihen\u00e9si f\u00e1zis k\u00f6vetkezett. Naponta \u00f6sszesen 30 percig v\u00e9gezt\u00e9k a gyakorlatot, ami el\u00e9g volt arra, hogy&nbsp;<strong>l\u00e1that\u00f3an javuljon a maxim\u00e1lis VO2 szintj\u00fck.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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>Jav\u00edtja a teljes\u00edtm\u00e9nyt<\/strong><\/h3>\n\n\n\n<p>M\u00edg a kardio edz\u00e9s<strong>&nbsp;els\u0151dlegesen az aerob rendszer m\u0171k\u00f6d\u00e9s\u00e9t jav\u00edtja,<\/strong>&nbsp;a HIIT stimul\u00e1lja az&nbsp;<strong>aerob \u00e9s az anaerob rendszert is.<\/strong>&nbsp;Ennek k\u00f6sz\u00f6nhet\u0151en&nbsp;<strong>n\u00f6vekszik a kitart\u00e1sunk \u00e9s jobb eredm\u00e9nyeket&nbsp;<\/strong>\u00e9r\u00fcnk el minden edz\u00e9sform\u00e1ban, f\u00fcggetlen\u00fcl att\u00f3l, hogy konkr\u00e9tan mir\u0151l van sz\u00f3. A HIIT t\u00e1mogatja teljes\u00edtm\u00e9ny\u00fcnket&nbsp;<strong>s\u00falyemel\u00e9sn\u00e9l vagy k\u00fcl\u00f6nb\u00f6z\u0151 sporttev\u00e9kenys\u00e9gekn\u00e9l is.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"A HIIT jav\u00edtja a teljes\u00edtm\u00e9nyt\" class=\"wp-image-178219\" width=\"843\" height=\"563\" title=\"A HIIT jav\u00edtja a teljes\u00edtm\u00e9nyt\" 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>Jav\u00edtja az inzulin\u00e9rz\u00e9kenys\u00e9get<\/strong><\/h3>\n\n\n\n<p>Min\u00e9l<strong>&nbsp;kev\u00e9sb\u00e9<\/strong>&nbsp;<strong>\u00e9rz\u00e9keny&nbsp;<\/strong>a test\u00fcnk az<strong>&nbsp;inzulinra,<\/strong>&nbsp;ann\u00e1l t\u00f6bb inzulinra van sz\u00fcks\u00e9g\u00fcnk a&nbsp;<strong>v\u00e9rcukorszint cs\u00f6kkent\u00e9s\u00e9re.<\/strong>&nbsp;E probl\u00e9ma eset\u00e9n hat\u00e9kony&nbsp;<strong>seg\u00edts\u00e9g lehet a magas intenzit\u00e1s\u00fa edz\u00e9s,<\/strong>&nbsp;mivel ezalatt a&nbsp;<strong>gl\u00fck\u00f3z el\u00e9get\u00e9se gyorsabban v\u00e9gbemegy.&nbsp;<\/strong>A HIIT ez\u00e9rt hasznos lehet a&nbsp;<strong>cukorbetegs\u00e9gben szenved\u0151k&nbsp;<\/strong>sz\u00e1m\u00e1ra.<strong>&nbsp;<\/strong>A tud\u00f3sok felt\u00e9telezik, hogy az&nbsp;<strong>alacsony \u00e9s k\u00f6zepes intenzit\u00e1s\u00fa<\/strong>&nbsp;<strong>fizikai aktivit\u00e1s,<\/strong>&nbsp;mint p\u00e9ld\u00e1ul a gyalogl\u00e1s,&nbsp;<strong>nem felt\u00e9tlen\u00fcl el\u00e9g hat\u00e9kony<\/strong>&nbsp;a kardioreszpir\u00e1ci\u00f3s kond\u00edci\u00f3 jav\u00edt\u00e1s\u00e1hoz a 2. t\u00edpus\u00fa cukorbetegek sz\u00e1m\u00e1ra. M\u00e1sr\u00e9szt az<strong>&nbsp;intenz\u00edv edz\u00e9snek<\/strong>&nbsp;k\u00f6sz\u00f6nhet\u0151en hat\u00e9konyabban ellen\u0151rz\u00e9s alatt tarthat\u00f3 a v\u00e9rcukorszint. Egy m\u00e1sik tanulm\u00e1ny szerint a<strong>&nbsp;HIIT edz\u00e9s pozit\u00edv hat\u00e1ssal van a v\u00e9rnyom\u00e1sra, valamint az inzulinreakci\u00f3ra.<\/strong>&nbsp;Ez az edz\u00e9si m\u00f3dszer ugyan\u00fagy&nbsp;<strong>n\u00f6velheti az inzulin\u00e9rz\u00e9kenys\u00e9get<\/strong>&nbsp;is edz\u00e9s ut\u00e1n 24 \u2013 48 \u00f3r\u00e1n kereszt\u00fcl.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[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=\"1562,28792,31295,40192,84079\" ><\/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>El\u0151seg\u00edti a fogy\u00e1st<\/strong><\/h3>\n\n\n\n<p>Kutat\u00e1sok igazolj\u00e1k, hogy a HIIT edz\u00e9s&nbsp;<strong>rendk\u00edv\u00fcl hat\u00e9kony, ha testt\u00f6meg cs\u00f6kkent\u00e9sr\u0151l van sz\u00f3.<\/strong>&nbsp;Egy bizonyos tanulm\u00e1ny szerint a HIIT&nbsp;<strong>jobb alternat\u00edva a kal\u00f3ria\u00e9get\u00e9sre, mint a klasszikus kardio.<\/strong>&nbsp;Ezt az elm\u00e9letet igazolja egy tanulm\u00e1ny is, amely 25 \u00e9ves, t\u00fals\u00falyos f\u00e9rfiakra \u00f6sszpontos\u00edtott. Az egyik csoport&nbsp;<strong>rendszeresen 20 perces HIIT edz\u00e9st v\u00e9gzett,&nbsp;<\/strong>a m\u00e1sik csoport 30 perces kardio edz\u00e9st. 12 h\u00e9t eltelt\u00e9vel az els\u0151 csoportban&nbsp;<strong>jelent\u0151s tests\u00falycs\u00f6kken\u00e9s \u00e9s has\u00fcregi viszcer\u00e1lis zs\u00edr cs\u00f6kken\u00e9s&nbsp;<\/strong>volt tapasztalhat\u00f3.<strong>&nbsp;<\/strong>Ezen eredm\u00e9nyek alapj\u00e1n kijelenthet\u0151, hogy a HIIT seg\u00edthet az embereknek&nbsp;<strong>t\u00f6bb kal\u00f3ri\u00e1t el\u00e9getni a lehet\u0151 legr\u00f6videbb id\u0151n bel\u00fcl.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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>A kutat\u00e1sok szerint r\u00e1ad\u00e1sul a HIIT<strong>&nbsp;hat\u00e9konyabb<\/strong>&nbsp;lehet a&nbsp;<strong>has\u00fcregi zs\u00edr&nbsp;cs\u00f6kkent\u00e9s\u00e9ben<\/strong>&nbsp;mint m\u00e1s t\u00edpus\u00fa gyakorlatok.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[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=\"A HIIT el\u0151seg\u00edti a fogy\u00e1st\" class=\"wp-image-178285\" width=\"843\" height=\"562\" title=\"A HIIT el\u0151seg\u00edti a fogy\u00e1st\" 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=\"A_HIIT_hatranyai\"><\/span><strong>A HIIT h\u00e1tr\u00e1nyai<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Igen, a HIIT edz\u00e9snek is megvannak a<strong>&nbsp;maga h\u00e1tr\u00e1nyai,&nbsp;<\/strong>ez\u00e9rt ez a fajta&nbsp;<strong>magas intenzit\u00e1s\u00fa edz\u00e9s sem alkalmas mindenkinek.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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>Nem aj\u00e1nlott kezd\u0151k sz\u00e1m\u00e1ra \u2013&nbsp;<\/strong>amennyiben elk\u00f6telez\u0151dn\u00e9l ez ir\u00e1nt az intenz\u00edv edz\u00e9s ir\u00e1nt, alaposan el kell saj\u00e1t\u00edtanod a kardio edz\u00e9s alapjait. Emellett nem alkalmas azoknak, akik valamilyen s\u00e9r\u00fcl\u00e9sb\u0151l \u00e9p\u00fclnek fel.<\/li><li><strong>Nagyobb a s\u00e9r\u00fcl\u00e9s kock\u00e1zata<\/strong>&nbsp;\u2013 a magas intenzit\u00e1s\u00fa edz\u00e9s, mint a sprint, a pliometrikus edz\u00e9s vagy az ugr\u00e1sok magasabb s\u00e9r\u00fcl\u00e9si kock\u00e1zatot hordoznak magukban.<\/li><li><strong>Fenn\u00e1ll a<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/tuledzettseg-teny-vagy-mitosz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>t\u00faledz\u00e9s<\/strong><\/a>&nbsp;<strong>kock\u00e1zata \u2013&nbsp;<\/strong>a gyakori HIIT edz\u00e9s ki\u00e9g\u00e9si szindr\u00f3m\u00e1hoz vezethet, ez\u00e9rt nem aj\u00e1nlatos ezt a fajta testmozg\u00e1st t\u00falz\u00e1sba vinni.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A HIIT neked is aj\u00e1nlott, ha:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>gyakorlott sportember vagy<\/li><li>ha fogy\u00e1sra \u00e9s nagyobb mennyis\u00e9g\u0171 kal\u00f3ria el\u00e9get\u00e9s\u00e9re \u00f6sszpontos\u00edtasz min\u00e9l r\u00f6videbb id\u0151 alatt<\/li><li>a r\u00f6videbb edz\u00e9seket r\u00e9szes\u00edted el\u0151nyben<\/li><li>k\u00fcl\u00f6nb\u00f6z\u0151 intenzit\u00e1s\u00fa \u00e9s elt\u00e9r\u0151 gyakorlatokat szeretn\u00e9l kombin\u00e1lni<\/li><li>gyorsan szeretn\u00e9d fejleszteni kitart\u00e1sodat<\/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=\"A_kardio_elonyei\"><\/span><strong>A kardio el\u0151nyei<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az, hogy l\u00e9tezik HIIT edz\u00e9s, egy\u00e1ltal\u00e1n nem jelenti azt, hogy a<strong>&nbsp;klasszikus kardio gyakorlatokr\u00f3l el kellene feledkezn\u00fcnk.&nbsp;<\/strong>Olvasd el, hogy&nbsp;<strong>mi\u00e9rt is \u00e9rdemes beilleszteni ezt is az edz\u00e9stervedbe.<\/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>Jav\u00edtja a kardiovaszkul\u00e1ris eg\u00e9szs\u00e9get<\/strong><\/h3>\n\n\n\n<p>Pontosan az&nbsp;<strong>aerob edz\u00e9s<\/strong>&nbsp;az, amit az orvosok a leggyakrabban&nbsp;<strong>aj\u00e1nlanak a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gekben szenved\u0151 p\u00e1cienseknek.&nbsp;<\/strong>A kardio ugyanis&nbsp;<strong>er\u0151s\u00edti a sz\u00edvet, seg\u00edt hat\u00e9konyabban pump\u00e1lni a v\u00e9rt a testben,&nbsp;<\/strong>ami hozz\u00e1j\u00e1rul az&nbsp;<strong>optim\u00e1lis v\u00e9rnyom\u00e1s \u00e9s a j\u00f3 HDL koleszterinszint fenntart\u00e1s\u00e1hoz.<\/strong>&nbsp;Ezzel egyidej\u0171leg seg\u00edt a&nbsp;<strong>rossz LDL koleszterinszint cs\u00f6kkent\u00e9s\u00e9ben.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"A kardio edz\u00e9s vav\u00edtja a kardiovaszkul\u00e1ris eg\u00e9szs\u00e9get\" class=\"wp-image-178193\" width=\"843\" height=\"562\" title=\"A kardio edz\u00e9s vav\u00edtja a kardiovaszkul\u00e1ris eg\u00e9szs\u00e9get\" 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>Szab\u00e1lyozza a testt\u00f6meget<\/strong><\/h3>\n\n\n\n<p>Nagy igazs\u00e1g, hogy ha fogyni szeretn\u00e9l, mindenk\u00e9ppen \u00e9rdemes&nbsp;<strong>valamilyen fajta mozg\u00e1st vagy sportaktivit\u00e1st&nbsp;<\/strong>bevezetni az \u00e9letedbe. Ez al\u00f3l term\u00e9szetesen a kardio sem kiv\u00e9tel, amely bizony\u00edtottan<strong>&nbsp;hat\u00e9kony seg\u00edts\u00e9g a fogy\u00e1sban.&nbsp;<\/strong>Ezt egy kiterjedt tanulm\u00e1ny is igazolta, amely figyelemmel k\u00f6vette a kal\u00f3ria\u00e9get\u00e9st f\u00e9rfiakn\u00e1l \u00e9s n\u0151kn\u00e9l egyar\u00e1nt. A r\u00e9sztvev\u0151k fut\u00f3padon, k\u00f6zepes intenzit\u00e1son futottak hetente \u00f6tsz\u00f6r, 10 h\u00f3napon kereszt\u00fcl. Az eredm\u00e9nyek&nbsp;<strong>jelent\u0151s tests\u00falycs\u00f6kken\u00e9st&nbsp;<\/strong>igazoltak, pontosabban 4,3 \u2013 5,7%-os cs\u00f6kken\u00e9st a kiindul\u00f3 s\u00falyhoz k\u00e9pest a n\u0151kn\u00e9l \u00e9s a f\u00e9rfiakn\u00e1l egyar\u00e1nt.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span>&nbsp;\u00c1ltal\u00e1nosan \u00e9rv\u00e9nyes, hogy a&nbsp;<strong>leghat\u00e9konyabb m\u00f3dszer a tests\u00faly cs\u00f6kkent\u00e9s\u00e9re a kardio \u00e9s az er\u0151nl\u00e9ti edz\u00e9s kombin\u00e1l\u00e1sa.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5] [19]&nbsp;<\/span>Hogy ez mi\u00e9rt van \u00edgy, k\u00f6vetkez\u0151 cikk\u00fcnkb\u0151l megtudhatod:&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-tamogatja-az-erosito-edzes-a-fogyast\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan t\u00e1mogatja a fogy\u00e1st az er\u0151s\u00edt\u00e9s?<\/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>Gyorsabb fel\u00e9p\u00fcl\u00e9s<\/strong><\/h3>\n\n\n\n<p>B\u00e1r a HIIT edz\u00e9s sor\u00e1n<strong>&nbsp;r\u00f6videbb ideig mozogsz,&nbsp;<\/strong>izmaid nagy&nbsp;<strong>megterhel\u00e9snek vannak kit\u00e9ve \u00e9s t\u00fal nagy nyom\u00e1s nehezedik a sz\u00edvre \u00e9s a testre.&nbsp;<\/strong>Ebb\u0151l az okb\u00f3l kifoly\u00f3lag a HIIT edz\u00e9s ut\u00e1n&nbsp;<strong>j\u00f3val hosszabb ideig tart a regener\u00e1l\u00f3d\u00e1s,<\/strong>&nbsp;mint a hagyom\u00e1nyos kardio ut\u00e1n. E probl\u00e9ma megold\u00e1s\u00e1ban sokat seg\u00edt a<strong>&nbsp;megfelel\u0151 bemeleg\u00edt\u00e9s \u00e9s az alapos ny\u00fajt\u00e1s.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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\"><strong>K\u00edm\u00e9li a glikog\u00e9n tartal\u00e9kokat<\/strong><\/h3>\n\n\n\n<p>M\u00edg a magas intenzit\u00e1s\u00fa edz\u00e9s sor\u00e1n&nbsp;<strong>nagyon gyorsan fogynak a szervezet glikog\u00e9n tartal\u00e9kai<\/strong>&nbsp;(mint energiaforr\u00e1s), a kardio edz\u00e9sn\u00e9l ez teljesen m\u00e1shogy van. Az alacsony intenzit\u00e1s\u00fa edz\u00e9s sor\u00e1n a&nbsp;<strong>test csak m\u00e9rt\u00e9kkel fogyasztja a glikog\u00e9nt,&nbsp;<\/strong>ink\u00e1bb a<strong>&nbsp;zs\u00edrtartal\u00e9kokb\u00f3l&nbsp;<\/strong>mer\u00edt energi\u00e1t. Ez azonban nem felt\u00e9tlen\u00fcl jelenti azt, hogy<strong>&nbsp;kardio edz\u00e9ssel t\u00f6bb zs\u00edrt \u00e9getsz,&nbsp;<\/strong>viszont egyszer\u0171en&nbsp;<strong>k\u00edm\u00e9lheted a glikog\u00e9n tartal\u00e9kaidat.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"A kardio k\u00edm\u00e9li a glikog\u00e9n tartal\u00e9kokat\" class=\"wp-image-178206\" width=\"843\" height=\"562\" title=\"A kardio k\u00edm\u00e9li a glikog\u00e9n tartal\u00e9kokat\" 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=\"A_kardio_edzes_hatranyai\"><\/span><strong>A kardio edz\u00e9s h\u00e1tr\u00e1nyai<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Id\u0151ig\u00e9nyes<\/strong>&nbsp;\u2013 ha a kardi\u00f3t v\u00e1lasztod a HIIT edz\u00e9s helyett, sz\u00e1molj azzal, hogy j\u00f3val t\u00f6bb id\u0151t vesz ig\u00e9nybe.<\/li><li><strong>Fenn\u00e1ll a s\u00e9r\u00fcl\u00e9s vesz\u00e9lye&nbsp;<\/strong>\u2013 a hosszabb ideig ism\u00e9telt mozg\u00e1sok s\u00e9r\u00fcl\u00e9sekhez vagy izomg\u00f6rcs\u00f6kh\u00f6z vezethetnek.<\/li><li><strong>Egyhang\u00fa&nbsp;<\/strong>\u2013 nem mindenki sz\u00e1m\u00e1ra alkalmas a lass\u00fa edz\u00e9s sok ism\u00e9telt mozg\u00e1ssal. Valakinek ez a fajta aktivit\u00e1s unalmas \u00e9s nem el\u00e9g hat\u00e9kony. Ez\u00e9rt fontos a kardio gyakorlatokat rendszeresen v\u00e1ltakoztatni.<\/li><li><strong>Nem er\u0151s\u00edti az izmokat&nbsp;<\/strong>\u2013 a HIIT edz\u00e9s keretein bel\u00fcl kombin\u00e1lhatod az aerob mozg\u00e1st er\u0151s\u00edt\u0151 vagy ellen\u00e1ll\u00e1sos gyakorlatokkal. A kardio eset\u00e9ben viszont v\u00e9gig ugyanazt a mozg\u00e1st v\u00e9gzed, amely ugyan seg\u00edthet a fogy\u00e1sban, de nem seg\u00edt az izomer\u0151s\u00edt\u00e9sben.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[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>Neked val\u00f3 a kardio, ha:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>kezd\u0151 vagy<\/li><li>nem edzhetsz nagyon magas intenzit\u00e1ssal<\/li><li>kitart\u00e1st ig\u00e9nyl\u0151 versenyre k\u00e9sz\u00fclsz, mint p\u00e9ld\u00e1ul f\u00e9lmaraton vagy 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=\"Melyik_tipust_reszesitik_elonyben_a_testepitok_es_az_erosito_edzes_hivei\"><\/span><strong>Melyik t\u00edpust r\u00e9szes\u00edtik el\u0151nyben a test\u00e9p\u00edt\u0151k \u00e9s az er\u0151s\u00edt\u0151 edz\u00e9s h\u00edvei?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Amennyiben&nbsp;<strong>\u00f6sszehasonl\u00edtjuk a HIIT \u00e9s kardio edz\u00e9st,<\/strong>&nbsp;a test\u00e9p\u00edt\u0151k \u00e9s a s\u00falyemel\u0151k&nbsp;<strong>egy\u00e9rtelm\u0171en a magas intenzit\u00e1s\u00fa edz\u00e9s r\u00e9szes\u00edtik el\u0151nyben.<\/strong>&nbsp;A HIIT egyik el\u0151nye a test\u00e9p\u00edt\u0151k sz\u00e1m\u00e1ra az, hogy a&nbsp;<strong>szervezet hat\u00e9konyabban k\u00fczd a tejsavk\u00e9pz\u0151d\u00e9s ellen.&nbsp;<\/strong>Az izmokban kialakul\u00f3 oxig\u00e9nhi\u00e1ny k\u00f6vetkezt\u00e9ben felgy\u00fclemlik a tejsav, amely&nbsp;<strong>elf\u00e1rasztja az izmokat.&nbsp;<\/strong>Az<strong>&nbsp;anaerob gyakorlatok v\u00e9gz\u00e9s\u00e9vel,<\/strong>&nbsp;mint a HIIT vagy a neh\u00e9z s\u00falyok emel\u00e9se, a test k\u00e9pes lesz&nbsp;<strong>kialak\u00edtani egyfajta toleranci\u00e1t \u00e9s megg\u00e1tolja a tejsavk\u00e9pz\u0151d\u00e9st,&nbsp;<\/strong>ami v\u00e9g\u00fcl az&nbsp;<strong>izomt\u00f6meg \u00e9s az izomer\u0151 n\u00f6veked\u00e9s\u00e9hez&nbsp;<\/strong>vezet.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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>A&nbsp;<strong>test\u00e9p\u00edt\u00e9s aranykor\u00e1ban&nbsp;<\/strong>a magas intenzit\u00e1s\u00fa edz\u00e9s olyan legend\u00e1s test\u00e9p\u00edt\u0151k edz\u00e9sterv\u00e9ben is szerepelt, mint&nbsp;<strong>Serge Nubret, Franco Columbu, Mike Mentzer, Casey Viator \u00e9s Lou Ferrigno.<\/strong><span class=\"tadv-color\">&nbsp;<\/span><span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><span class=\"tadv-color\">&nbsp;<\/span>Ha t\u00f6bbet szeretn\u00e9l tudni a HIIT edz\u00e9sr\u0151l, valamint tov\u00e1bbi el\u0151nyeir\u0151l, olvasd el k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/8-hetes-hiit-edzes-a-hatekonyabb-zsiregeteshez\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">8 hetes HIIT edz\u00e9s a hat\u00e9konyabb zs\u00edr\u00e9get\u00e9shez<\/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 a HIIT-t r\u00e9szes\u00edtette el\u0151nyben\" class=\"wp-image-178232\" width=\"832\" height=\"461\" title=\"Franco Columbu a HIIT-t r\u00e9szes\u00edtette el\u0151nyben\" 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>Forr\u00e1s: <a href=\"https:\/\/www.muscleandfitness.com\/flexonline\/training\/retro-athlete-franco-columbu\/\" target=\"_blank\" aria-label=\"https:\/\/www.muscleandfitness.com\/flexonline\/training\/retro-athlete-franco-columbu\/ (opens in a new tab)\" rel=\"noreferrer noopener\" 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_kardio_%E2%80%93_melyik_a_gyoztes\"><\/span><strong>HIIT vs. kardio \u2013 melyik a gy\u0151ztes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A HIIT \u00e9s a kardio egyar\u00e1nt rendelkezik&nbsp;<strong>el\u0151ny\u00f6kkel \u00e9s h\u00e1tr\u00e1nyokkal is.&nbsp;<\/strong>Csak rajtunk,&nbsp;<strong>testi kond\u00edci\u00f3nkon \u00e9s c\u00e9ljainkon m\u00falik,&nbsp;<\/strong>hogy melyik edz\u00e9sfajta<strong>&nbsp;el\u0151ny\u00f6sebb sz\u00e1munkra.<\/strong>&nbsp;Ha m\u00e1r nem vagy kezd\u0151 \u00e9s<strong>&nbsp;igyekszel fogyni \u00e9s er\u0151s\u00edteni az izmaidat&nbsp;<\/strong>a lehet\u0151 legr\u00f6videbb id\u0151 alatt, egy\u00e9rtelm\u0171en a<strong>&nbsp;HIIT edz\u00e9st v\u00e1laszd.&nbsp;<\/strong>Amennyiben a&nbsp;<strong>lassabb edz\u00e9st&nbsp;<\/strong>kedveled, amellyel&nbsp;<strong>fokozatosan fogyhatsz,&nbsp;<\/strong>akkor a&nbsp;<strong>kardio a te vil\u00e1god.<\/strong>&nbsp;Legjobb azonban, ha a&nbsp;<strong>k\u00e9t intenz\u00edv edz\u00e9sfajt\u00e1t kombin\u00e1lod,&nbsp;<\/strong>mivel \u00edgy&nbsp;<strong>t\u00e1mogatod az eg\u00e9szs\u00e9ges sz\u00edvritmust.<\/strong>&nbsp;Eml\u00e9kezz azonban, hogy&nbsp;<strong>minden fajta fizikai aktivit\u00e1s&nbsp;<\/strong>jobb v\u00e1laszt\u00e1s, mintha csak \u00fclsz \u00e9s nem teszel semmit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te melyik edz\u00e9st r\u00e9szes\u00edted el\u0151nyben? Ink\u00e1bb a<strong>&nbsp;kardio vagy a magas intenzit\u00e1s\u00fa intervallum edz\u00e9s h\u00edve vagy?&nbsp;<\/strong>\u00cdrd meg nek\u00fcnk&nbsp;<strong>v\u00e9lem\u00e9nyed kommentben.<\/strong>&nbsp;Amennyiben a cikk elnyerte tetsz\u00e9sedet, ne feledd t\u00e1mogatni egy&nbsp;<strong>megoszt\u00e1ssal.<\/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>Foglalkoztat a k\u00e9rd\u00e9s, hogy a\u00a0klasszikus kardio vagy a magas intenzit\u00e1s\u00fa intervallum edz\u00e9s a megfelel\u0151bb neked? Mindk\u00e9t edz\u00e9sforma sz\u00e1mos eg\u00e9szs\u00e9g\u00fcgyi el\u0151nnyel j\u00e1r, azonban fontos, hogy a sz\u00e1munkra ide\u00e1lisat v\u00e1lasszuk. Mi pedig sz\u00edvesen seg\u00edt\u00fcnk neked ebben!<\/p>\n","protected":false},"author":22,"featured_media":178467,"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":[79],"tags":[7482,6372,6180,6696],"filter_section":[],"filter_attribute":[13022],"class_list":{"0":"post-223356","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes-hu","9":"tag-fogyas","10":"tag-hiit-edzes","11":"tag-kardio-hu","12":"filter_attribute-domaci-trening-a-hiit","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Klasszikus kardio vagy HIIT edz\u00e9s - mi \u00e9geti jobban a zs\u00edrt? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"HIIT vagy kardio - melyik a hat\u00e9konyabb? Ismerd meg, milyen hat\u00e1ssal van a klasszikus kardio \u00e9s a HIIT edz\u00e9s a fogy\u00e1sra \u00e9s az izom\u00e9p\u00edt\u00e9sre.\" \/>\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\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Klasszikus kardio vagy HIIT edz\u00e9s - mi \u00e9geti jobban a zs\u00edrt? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"HIIT vagy kardio - melyik a hat\u00e9konyabb? Ismerd meg, milyen hat\u00e1ssal van a klasszikus kardio \u00e9s a HIIT edz\u00e9s a fogy\u00e1sra \u00e9s az izom\u00e9p\u00edt\u00e9sre.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-09-17T09:03:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-02-18T10:43:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/HIIT-alebo-kardio-spalovanie-tuku-1-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\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\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/\"},\"author\":{\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\"},\"headline\":\"Klasszikus kardio vagy HIIT edz\u00e9s &#8211; mi \u00e9geti jobban a zs\u00edrt?\",\"datePublished\":\"2020-09-17T09:03:00+00:00\",\"dateModified\":\"2021-02-18T10:43:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/\"},\"wordCount\":2987,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/HIIT-alebo-kardio-spalovanie-tuku-1-min.png\",\"keywords\":[\"edz\u00e9s\",\"fogy\u00e1s\",\"HIIT edz\u00e9s\",\"kardio\"],\"articleSection\":[\"Gyakorlatok \u00e9s edz\u00e9sek\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/\",\"name\":\"Klasszikus kardio vagy HIIT edz\u00e9s - mi \u00e9geti jobban a zs\u00edrt? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/klasszikus-kardio-vagy-hiit-edzes-mi-egeti-jobban-a-zsirt\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/HIIT-alebo-kardio-spalovanie-tuku-1-min.png\",\"datePublished\":\"2020-09-17T09:03:00+00:00\",\"dateModified\":\"2021-02-18T10:43:40+00:00\",\"description\":\"HIIT vagy kardio - melyik a hat\u00e9konyabb? 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