{"id":275816,"date":"2017-08-17T07:28:00","date_gmt":"2017-08-17T05:28:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=275816"},"modified":"2023-09-08T08:58:17","modified_gmt":"2023-09-08T06:58:17","slug":"6-motive-de-ce-sa-incercati-antrenamentul-cu-intervale-de-mare-intensitate-hiit-si-planul-de-antrena","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/6-motive-de-ce-sa-incercati-antrenamentul-cu-intervale-de-mare-intensitate-hiit-si-planul-de-antrena\/","title":{"rendered":"6 motive pentru care s\u0103 \u00eencerca\u021bi antrenamentul cu intervale de mare intensitate (HIIT) \u0219i planul de antrenament"},"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\/6-motive-de-ce-sa-incercati-antrenamentul-cu-intervale-de-mare-intensitate-hiit-si-planul-de-antrena\/#Ce_este_de_fapt_HIIT\" title=\"Ce este de fapt HIIT?\">Ce este de fapt 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\/6-motive-de-ce-sa-incercati-antrenamentul-cu-intervale-de-mare-intensitate-hiit-si-planul-de-antrena\/#Cum_sa_incepeti_cu_HIIT\" title=\"Cum s\u0103 \u00eencepe\u021bi cu HIIT?\">Cum s\u0103 \u00eencepe\u021bi cu HIIT?<\/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\/6-motive-de-ce-sa-incercati-antrenamentul-cu-intervale-de-mare-intensitate-hiit-si-planul-de-antrena\/#Planul_de_antrtenament_HIIT\" title=\"Planul de antrtenament HIIT\">Planul de antrtenament HIIT<\/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\/6-motive-de-ce-sa-incercati-antrenamentul-cu-intervale-de-mare-intensitate-hiit-si-planul-de-antrena\/#Beneficiile_antrenamentului_cu_intervale_de_mare_intensitate\" title=\"Beneficiile antrenamentului cu intervale de mare intensitate&nbsp;\">Beneficiile antrenamentului cu intervale de mare intensitate&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\/6-motive-de-ce-sa-incercati-antrenamentul-cu-intervale-de-mare-intensitate-hiit-si-planul-de-antrena\/#Rezumat\" title=\"Rezumat\">Rezumat<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>To\u021bi t\u00e2njim <strong>dup\u0103 rezultate rapide<\/strong>, f\u0103r\u0103 s\u0103 petrecem mult timp \u00een sala de for\u021b\u0103 \u0219i s\u0103 ne uit\u0103m la valoarea nutritiv\u0103 a produselor pe care le consum\u0103m \u0219i, dup\u0103 toate acestea, ne a\u0219ez\u0103m pe c\u00e2ntar \u0219i constat\u0103m \u00eentr-un mod misterios c\u0103 am reu\u0219it s\u0103 ardem <strong>\u201echiar\u201c o jum\u0103tate de kilogram<\/strong>. Nu exist\u0103 nici un supliment magic cu ajutorul c\u0103ruia am putea pierde peste noapte, kilogramele \u00een exces, dar exist\u0103 o modalitate eficient\u0103 pentru arderea gr\u0103simi. Datorit\u0103 acestei modalit\u0103\u021bi, arderea gr\u0103similor poate continua, \u00eenc\u0103 <strong>48 de ore dup\u0103 antrenament.<\/strong> O nebunie? Deloc. Este vorba de <strong>antrenamentul \u00een intervale de intensitate mare<\/strong>, prescurtat HIIT.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>HIIT este un concept relativ cunoscutmai ales&nbsp;\u00een r\u00e2ndul modelelor de fitness \u0219i atle\u021bii de rezisten\u021b\u0103, care \u00eel folosesc pentru&nbsp;<strong>accelerarea metabolismului \u0219i arderea gr\u0103similor<\/strong>. Este tipul antrenamentului \u00een intervale, care se efectueaz\u0103 \u00een perioade scurte de timp, combinate cu faze scurte de pauz\u0103 \u0219i nu ne temem s\u0103 afirm\u0103m curajos, c\u0103 HIIT este&nbsp;<strong>cel mai eficient tip de exerci\u021biu cardio<\/strong>, care se poate efectua&nbsp;\u00een&nbsp;<strong>mai pu\u021bin de 30 de minute<\/strong> \u0219i aproape oriunde.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-621829984.jpg\" alt=\"HIIT antrenament cu intervale de mare intensitate\" width=\"843\" height=\"562\" title=\"HIIT antrenament cu intervale de mare intensitate\"\/><\/figure><\/div>\n\n\n\n<p>Acum probabil a\u021bi r\u0103suflat u\u0219ura\u021bi, pentru c\u0103 nu mai trebuie s\u0103 petrece\u021bi ore \u00eentregi pe banda de alergare, timp&nbsp;\u00een care nici nu v\u0103 mai sim\u021bi\u021bi picioarele, ci doar transpira\u021bia. Citi\u021bi tot ceea ce trebuie s\u0103 \u0219ti\u021bi despre HIIT, care va ajuta \u00een ob\u021binerea rezultatelor rapide \u0219i eficiente pentru aspectul fizic. &nbsp;<\/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_de_fapt_HIIT\"><\/span>Ce este de fapt HIIT?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antrenamentul \u00een intervale de intensitate mare, cum se poate citi deja din titlu, \u00eenseamn\u0103 efectuarea <strong>exerci\u021biilor fizice intense \u00een intervale scurte<\/strong>, cum ar fi mersul pe biciclet\u0103, sprint, \u00eenot, s\u0103rituri cu coarda, urmate de o <strong>pauz\u0103 scurt\u0103 pentru recuperare<\/strong>, de exemplu, sub forma mersului pe jos. Scopul acestei pauze este readucerea ritmului cardiac la normal \u00eenainte de a \u00eencepe s\u0103 efectua\u021bi urm\u0103toarea parte a activit\u0103\u021bii anaerobe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fa\u021b\u0103 de&nbsp;antrenamentele de rezisten\u021b\u0103 clasice, difer\u0103 \u00een sensul c\u0103 nu v\u0103 permite s\u0103 v\u0103 adapta\u021bi unui nivel de intensitate \u0219i astfel corpul vostru prime\u0219te un fel de \u0219oc, motiv pentru care \u00eencepe s\u0103 utilizeze <strong>gr\u0103simea rea&nbsp;<\/strong>ca \u0219i combustibil \u00een timpul antrenamentului. Exerci\u021biul cardiovascular regulat, precum alergatul pe band\u0103 la aceea\u0219i vitez\u0103 \u0219i acela\u0219i interval&nbsp;de timp, cauzeaz\u0103 catabolismul muscular sau distrugerea \u021besutului muscular.<\/p>\n\n\n\n<p><\/p>\n\n\n\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-638029262.jpg\" alt=\"HIIT antrenament cu intervale de mare intensitate\" width=\"843\" height=\"562\" title=\"HIIT antrenament cu intervale de mare intensitate\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_incepeti_cu_HIIT\"><\/span>Cum s\u0103 \u00eencepe\u021bi cu HIIT?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT este uimitor nu numai datorit\u0103 eficien\u021bei sale, ci \u0219i pentru c\u0103 \u00eel pute\u021bi adapta tipului vostru de fizic, cerin\u021belor, \u0219i probabil s\u0103-l include\u021bi \u00eentre hobby-urile dvs. <strong>Aten\u021bie!<\/strong> Trebuie s\u0103 amintim c\u0103 HIIT nu este recomandat celor care sufer\u0103 de boli de inim\u0103 sau au simptome de artrit\u0103 timpurie. Ei ar trebui s\u0103 consulte mai \u00eent\u00e2i un medic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 cel pu\u021bin v\u0103 decide\u021bi s\u0103 \u00eencerca\u021bi HIIT, ceea ce v\u0103 recomand\u0103m cu siguran\u021b\u0103, este s\u0103 v\u0103 alege\u021bi exerci\u021biul cardiovascular, care v\u0103 place cel mai mult:<\/p>\n\n\n\n<p>\u2022 Alergare\r\n\u2022 \u00cenot\r\n\u2022 S\u0103ritur\u0103 cu coarda\r\n\u2022 Alergare pe sc\u0103ri\r\n\u2022 Flot\u0103ri\r\n\u2022 Fand\u0103ri\r\n\u2022 Flot\u0103ri &#8211; genoflexiuni\r\n\u2022 &#8220;Knee-ups&#8221;\r\n\u2022 &#8220;Jumping Jacks&#8221;<\/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=\"Planul_de_antrtenament_HIIT\"><\/span>Planul de antrtenament HIIT<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Faza 1: s\u0103pt\u0103m\u00e2nile 1. \u0219i 2.<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">15 secunde: Exerci\u021bii de mare intensitate\r\n60 de secunde: Pauz\u0103 sau exerci\u021bii la intensitate redus\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Repeta\u021bi de 10 ori \u0219i acorda\u021b ultimele 15 secunde pentru explozie de mare intensitate\r\n<strong>Timpul:<\/strong> 14 minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Faza 2: s\u0103pt\u0103m\u00e2nile&nbsp;3. \u0219i 4.<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 de secunde: Exerci\u021bii de mare intensitate\r\n60 de secunde: Pauz\u0103 sau exerci\u021bii la intensitate redus\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Repeta\u021bi de 10 ori, apoi&nbsp;acorda\u021b ultimele 30 de secunde pentru explozie de mare intensitate\r\n<strong>Timpul:<\/strong> 17 minutec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Faza 3:&nbsp;s\u0103pt\u0103m\u00e2nile 5. \u0219i 6.<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 de secunde: Exerci\u021bii de mare intensitate\r\n30 de secunde: Pauz\u0103 sau exerci\u021bii la intensitate redus\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Repeta\u021bi de 11 ori, apoi&nbsp;acorda\u021b ultimele 30 de secunde pentru explozie de mare intensitate\r\n<strong>Timpul:<\/strong>&nbsp;18 minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Faza 4:&nbsp;s\u0103pt\u0103m\u00e2nile 7. \u0219i 8.<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 de secunde: Exerci\u021bii de mare intensitate\r\n15 secunde: Pauz\u0103 sau exerci\u021bii la intensitate redus\u0103<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Repeta\u021bi de 25 de ori, apoi acorda\u021b ultimele 30 de secunde pentru explozie de mare intensitate\r\n<strong>Timpul:<\/strong>&nbsp;20 de minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Conform studiilor&nbsp;\u00een care exper\u021bii au examinat reac\u021biile corpului la acest program HIIT de 8 s\u0103pt\u0103m\u00e2ni (proba HIIT) \u00een compara\u021bie cu programul de antrenare cardio clasic (prob\u0103 cardio), la proba HIIT,&nbsp;<strong>gr\u0103simea corpului s-a redus cu 2%<\/strong>, \u00een timp ce la proba cardio a fost o sc\u0103dere de 0%. Exper\u021bii sus\u021bin c\u0103 \u00een programul HIIT, proba a ars cu <strong>100 de calorii mai mult<\/strong> \u00een urm\u0103toarele 24 de ore, dup\u0103 exerci\u021biu.<\/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=\"Beneficiile_antrenamentului_cu_intervale_de_mare_intensitate\"><\/span>Beneficiile antrenamentului cu intervale de mare intensitate&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/medium_7163810413.jpg\" alt=\"HIIT antrenament cu intervale de mare intensitate\" width=\"843\" height=\"562\" title=\"HIIT antrenament cu intervale de mare intensitate\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Arde\u021bi gr\u0103simile mai rapid \u0219i dup\u0103 antrenament<\/h3>\n\n\n\n<p>Chiar dac\u0103 ve\u021bi arde un num\u0103r ridicat de calorii \u00een timpul unui exerci\u021biu cardiovascular de c\u00e2teva ore, cu ajutorul antrenamentului intensiv \u00een intervale <strong>ve\u021bi arde calorii,<\/strong> chiar \u0219i dup\u0103 terminarea exerci\u021biilor, \u00een timp ce dormi\u021bi sau sta\u021bi \u00een fa\u021ba televizorului.<\/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\">2. Nu v\u0103 pierde\u021bi timpul degeaba<\/h3>\n\n\n\n<p>\u00cei pute\u021bi g\u0103si \u00een orice sal\u0103 de fitness pe banda de alergat, alerg\u00e2nd la aceea\u0219i vitez\u0103 de patru &#8211; cinci ori pe s\u0103pt\u0103m\u00e2n\u0103, sper\u00e2nd c\u0103 \u00ee\u0219i vor atinge obiectivul \u2013 <strong>pierderea \u00een greutate<\/strong>. Par a fi dezam\u0103gi\u021bi, obosi\u021bi \u0219i frustra\u021bi, deoarece continu\u0103 mereu s\u0103 fac\u0103 acelea\u0219i mi\u0219c\u0103ri, iar rezultatele muncilor grele nu sunt vizibile. Dac\u0103 apar\u021bine\u021bi acestei categorii de persoane, v\u0103 rug\u0103m <strong>opri\u021bi-v\u0103<\/strong>. Astfel, singuri v\u0103 r\u0103ni\u021bi \u0219i v\u0103 pierde\u021bi timpul pre\u021bios.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Scuza general\u0103, c\u0103 nu ave\u021bi suficient timp pentru antrenament, o pute\u021bi uita. HIIT poate fi adaptat&nbsp;\u00een&nbsp;func\u021bie de timpului fiec\u0103ruia \u0219i nu trebuie s\u0103 petrece\u021bi ore \u00eentregi \u00een sala de fitness. Oferi\u021bi acestui antrenament un timp de <strong>14 p\u00e2n\u0103 la 25 de minute de trei ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>, iar rezultatele vor fi vizibile \u0219i bine\u00een\u021beles, \u00een plus, fa\u021b\u0103 de \u00eembun\u0103t\u0103\u021birea aspectului fizic, va ap\u0103rea \u0219i o stare mai bun\u0103.<\/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\">3. Nu conteaz\u0103 unde \u00eel efectua\u021bi<\/h3>\n\n\n\n<p>V\u0103 pute\u021bi bucura de antrenamentul HIIT, <strong>practic, oriunde<\/strong>, indiferent dac\u0103 utiliza\u021bi trotuarul din fa\u021ba casei, piscina ora\u0219ului, stadionul, camera de zi sau chiar \u0219i pivni\u021ba.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul \u00een care vremea nu este de partea voastr\u0103 \u0219i v\u0103z\u00e2nd c\u0103 se apropie o furtun\u0103 de z\u0103pad\u0103, nu trebuie s\u0103 merge\u021bi nici m\u0103car \u00een sala de fitness. V-am \u00eenc\u0103ntat? \u00cenc\u0103 nu v\u0103 bucura\u021bi. Chiar dac\u0103 nu trebuie s\u0103 merge\u021bi \u00een sala de fitness, dar dup\u0103 cum deja antrenamentul vi l-a\u021bi planificat, ve\u021bi exersa. Acas\u0103. P\u00e2n\u0103 la urm\u0103, nu ave\u021bi nevoie de nici un aparat prin praful din pivni\u021b\u0103, v\u0103 pute\u021bi antrena doar cu corpul vostru \u0219i \u021bine\u021bi cont c\u0103 \u0219i asta v\u0103 epuizeaz\u0103.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-637070810.jpg\" alt=\"HIIT antrenament cu intervale de mare intensitate\" width=\"843\" height=\"562\" title=\"HIIT antrenament cu intervale de mare intensitate\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Nu pierde\u021bi din masa muscular\u0103<\/h3>\n\n\n\n<p>\u00cen compara\u021bie cu antrenamentul cardio clasic, HIIT reduce semnificativ probabilitatea ca, \u00een timpul antrenamentului, corpul dumneavoastr\u0103 s\u0103 utilizeze mu\u0219chii ca \u0219i combustibil \u0219i \u00een plus protejeaz\u0103 masa muscular\u0103. Deci, \u00een cele din urm\u0103, mu\u0219chii vo\u0219tri sunt bine conserva\u021bi \u0219i <strong>v\u0103 men\u021bine\u021bi for\u021ba<\/strong>, \u00een timp ce v\u0103 <strong>\u00eembun\u0103t\u0103\u021bi\u021bi rapid condi\u021bia fizic\u0103.<\/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\">5. Nu v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi doar musculatura, ci \u0219i condi\u021bia fizic\u0103<\/h3>\n\n\n\n<p>Chiar dac\u0103 exist\u0103 o serie de studii diferite, atle\u021bii, antrenorii, dar \u0219i concuren\u021bii, care s-au \u00eent\u0103lnit cu acest tip de antrenament sus\u021bin c\u0103 HIIT este <strong>cel mai bun mod<\/strong> de a cre\u0219te rezisten\u021ba \u0219i condi\u021bia fizic\u0103. Nu vom accentua acum, c\u00e2t de important\u0103 este condi\u021bia fizic\u0103, de\u0219i v\u0103 preg\u0103ti\u021bi de un maraton, alergarea peste obstacole sau pur \u0219i simplu sunte\u021bi distru\u0219i la g\u00e2ndul c\u0103 v\u0103 a\u0219teapt\u0103 cincisprezece pa\u0219i.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar datorit\u0103 HIIT ve\u021bi putea reac\u021biona imediat chiar \u0219i dup\u0103 ce v-a\u021bi ridicat de pe scaun. F\u0103r\u0103 probleme ve\u021bi realiza un sprint rapid dup\u0103 autobuzul pe care tocmai l-a\u021bi ratat, alergare cu copiii, sau dup\u0103 c\u0103ine care tocmai a ie\u0219it din curte pentru c\u0103 a observat o pisic\u0103. <strong>Este timpul<\/strong> s\u0103 v\u0103 lua\u021bi r\u0103mas bun de la respira\u021bia grea, ame\u021beli \u0219i crampe musculare.<\/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\">6. Nu trebuie s\u0103 a\u0219tepta\u021bi mult pentru a observa rezultatele<\/h3>\n\n\n\n<p>Imagina\u021bi-v\u0103 situa\u021bia: sunte\u021bi \u00een trafic \u0219i, ca s\u0103 v\u0103 misca\u021bi m\u0103car un centimetru, trebuie s\u0103 ap\u0103sa\u021bi accelera\u021bia \u0219i uneori din plictiseal\u0103 opri\u021bi \u0219i reporni\u021bi motorul. \u00cen mod similar, func\u021bioneaz\u0103 \u0219i HIIT. Deoarece \u00een mod continuu v\u0103 opri\u021bi \u0219i din nou porni\u021bi, \u00eempinge\u021bi la maxim \u0219i <strong>utiliza\u021bi mai mult\u0103 energie,<\/strong> asemeni cuiva care alearg\u0103 \u00een mod constant 5 kilometri. Acest lucru <strong>accelereaz\u0103 metabolismul dvs. \u0219i stimuleaz\u0103 hormonul de cre\u0219tere natural<\/strong> cu <strong>p\u00e2n\u0103 la 450% timp de 24 de ore<\/strong> dup\u0103 antrenament. De aceea, arde\u021bi mai multe calorii \u0219i gr\u0103simi, chiar mai rapid \u0219i mai eficient dec\u00e2t la antrenamentul cardio clasic.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-626831706.jpg\" alt=\"HIIT antrenament cu intervale de mare intensitate\" width=\"843\" height=\"562\" title=\"HIIT antrenament cu intervale de mare intensitate\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rezumat\"><\/span>Rezumat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prin urm\u0103rirea celor mai recente analize despre diete sau distrugerea f\u0103r\u0103 s\u0103 reflecta\u021bi, pe banda de alergare, pe care o ur\u00e2m at\u00e2t de mult, corpul nostru nu va fi niciodat\u0103 a\u0219a cum \u00eel dorim. Antrenamentul cu intervale de \u00eenalt\u0103 intensitate este o modalitate excelent\u0103 de a <strong>\u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103, de a arde gr\u0103simile \u0219i excesul de kilograme<\/strong>, \u00een acela\u0219i timp ne&nbsp;<strong>economise\u0219te r\u0103bdarea \u0219i timpul<\/strong>. Fiecare dorim s\u0103 realiz\u0103m ceva, dar dintre obiectivele noastre cu siguran\u021b\u0103 nu ar trebui s\u0103 lipseasc\u0103 o&nbsp;<strong>s\u0103n\u0103tate solid\u0103<\/strong>. Cu certitudine, ar trebui cel pu\u021bin s\u0103 \u00eencerca\u021bi.<\/p>\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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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>Antrenamentul cu intervale de mare intensitate (HIIT) e cel mai eficient mod de ardere a gr\u0103similor. Vede\u021bi cele 6 motive de ce s\u0103 \u00eenlocui\u021bi cardio tradi\u021bional.<\/p>\n","protected":false},"author":25,"featured_media":149906,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,6182,6410,6458],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-275816","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-exercitii","11":"tag-exercitii-ro","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>6 motive pentru care s\u0103 \u00eencerca\u021bi antrenamentul cu intervale de mare intensitate (HIIT) \u0219i planul de antrenament - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Antrenamentul cu intervale de mare intensitate (HIIT) e cel mai eficient mod de ardere a gr\u0103similor. 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