{"id":275832,"date":"2014-10-31T08:07:00","date_gmt":"2014-10-31T07:07:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=275832"},"modified":"2023-08-31T11:57:52","modified_gmt":"2023-08-31T09:57:52","slug":"6-ok-hogy-miert-erdemes-kiprobalni-a-magas-intezitasu-intervallum-edzest-hiit-es-edzestervet","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/6-ok-hogy-miert-erdemes-kiprobalni-a-magas-intezitasu-intervallum-edzest-hiit-es-edzestervet\/","title":{"rendered":"6 ok, hogy mi\u00e9rt \u00e9rdemes kipr\u00f3b\u00e1lni a magas intenzit\u00e1s\u00fa intervallum edz\u00e9st (HIIT) \u00e9s edz\u00e9sterv\u00e9t"},"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\/6-ok-hogy-miert-erdemes-kiprobalni-a-magas-intezitasu-intervallum-edzest-hiit-es-edzestervet\/#Mi_is_valojaban_a_HIIT\" title=\"Mi is val\u00f3j\u00e1ban a HIIT?\">Mi is val\u00f3j\u00e1ban 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\/6-ok-hogy-miert-erdemes-kiprobalni-a-magas-intezitasu-intervallum-edzest-hiit-es-edzestervet\/#Hogyan_kezdjunk_neki_a_HIIT-nek\" title=\"Hogyan kezdj\u00fcnk neki a HIIT-nek?\">Hogyan kezdj\u00fcnk neki a HIIT-nek?<\/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\/6-ok-hogy-miert-erdemes-kiprobalni-a-magas-intezitasu-intervallum-edzest-hiit-es-edzestervet\/#HIIT_edzesterv\" title=\"HIIT edz\u00e9sterv\">HIIT edz\u00e9sterv<\/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\/6-ok-hogy-miert-erdemes-kiprobalni-a-magas-intezitasu-intervallum-edzest-hiit-es-edzestervet\/#A_magas_intenzitasu_intervallum_edzes_elonyei\" title=\"A magas intenzit\u00e1s\u00fa intervallum edz\u00e9s el\u0151nyei&nbsp;\">A magas intenzit\u00e1s\u00fa intervallum edz\u00e9s el\u0151nyei&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.hu\/blog\/6-ok-hogy-miert-erdemes-kiprobalni-a-magas-intezitasu-intervallum-edzest-hiit-es-edzestervet\/#Osszegzes\" title=\"\u00d6sszegz\u00e9s\">\u00d6sszegz\u00e9s<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mindannyian <strong>gyors eredm\u00e9nyre<\/strong> v\u00e1gyunk an\u00e9lk\u00fcl, hogy id\u0151nk nagy r\u00e9sz\u00e9t a konditeremben t\u00f6lten\u00e9nk \u00e9s \u00e9teleinknek t\u00e1p\u00e9rt\u00e9k\u00e9t vizsg\u00e1ln\u00e1nk, s mindezek ut\u00e1n m\u00e9rlegre \u00e1lln\u00e1nk \u00e9s r\u00e1j\u00f6nn\u00e9nk, hogy valamilyen \u201ecsod\u00e1latos\u201d m\u00f3don siker\u00fclt lefogynunk <strong>f\u00e9l kil\u00f3t<\/strong>. Nem l\u00e9tezik semmilyen m\u00e1gikus t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151, aminek seg\u00edts\u00e9g\u00e9vel m\u00e1r egy \u00e9jszaka alatt elt\u00fcntetn\u00e9nk a felesleges kil\u00f3kat, viszont l\u00e9tezik egy m\u00f3d a hat\u00e9kony zs\u00edr\u00e9get\u00e9sre. Ennek k\u00f6sz\u00f6nhet\u0151en, <strong>az edz\u00e9s ut\u00e1ni 48 \u00f3r\u00e1ban <\/strong>is zs\u00edrt \u00e9get\u00fcnk. \u0150r\u00fclts\u00e9g? Egy\u00e1ltal\u00e1n nem, hiszen a <strong>magas intenzit\u00e1s\u00fa intervallum&nbsp; edz\u00e9sr\u0151l<\/strong> van sz\u00f3, vagy egyszer\u0171en HIIT.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A HIIT egy el\u00e9g j\u00f3l ismert fogalom, f\u0151leg a fitness modellek \u00e9s az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k k\u00f6r\u00e9ben, akik <strong>anyagcser\u00e9j\u00fck felgyors\u00edt\u00e1s\u00e1ra \u00e9s zs\u00edr\u00e9get\u00e9sre alkalmazz\u00e1k<\/strong> ezt a fajta edz\u00e9stervet. Ez egy fajta intervallum edz\u00e9s, ahol r\u00f6vid id\u0151k\u00f6z\u00f6nk\u00e9nt kis f\u00e1zis\u00fa pihen\u0151kkel kombin\u00e1lva hajtjuk v\u00e9gre a gyakorlatokat, \u00e9s egy\u00e1ltal\u00e1n nem f\u00e9l\u00fcnk kijelenteni, hogy pont a HIIT a <strong>leghat\u00e9konyabb fajta kardio edz\u00e9s<\/strong>, amelyiket <strong>kevesebb mint 30 percen<\/strong> <strong>bel\u00fcl <\/strong>elv\u00e9gezhetj\u00fck, mondhatni b\u00e1rhol.<\/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 magas intenzit\u00e1s\u00fa intervallum edz\u00e9s\" width=\"843\" height=\"562\" title=\"HIIT magas intenzit\u00e1s\u00fa intervallum edz\u00e9s\"\/><\/figure><\/div>\n\n\n\n<p>Most val\u00f3sz\u00edn\u0171leg nagy megk\u00f6nnyebb\u00fcl\u00e9ssel fogj\u00e1tok olvasni tov\u00e1bb a cikket, hiszen nem kell t\u00f6bb\u00e9 \u00f3r\u00e1kat t\u00f6ltenetek a fut\u00f3padon, ahol m\u00e1r a l\u00e1baitok helyett csak a f\u00e1radts\u00e1got \u00e9rzitek. Olvassatok el mindent amit tudnotok kell a HIIT-r\u0151l, hogy gyorsan \u00e9s hat\u00e9konyan el\u00e9rj\u00e9tek \u00e1lmaitok alakj\u00e1t.<\/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_is_valojaban_a_HIIT\"><\/span>Mi is val\u00f3j\u00e1ban a HIIT?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A magas intenzit\u00e1s\u00fa intervallum edz\u00e9s sor\u00e1n, ahogyan m\u00e1r a c\u00edmb\u0151l is kiolvashat\u00f3, <strong>r\u00f6vid szakasz\u00fa, de hat\u00e9kony edz\u00e9sr\u0151l <\/strong>van sz\u00f3, mint p\u00e9ld\u00e1ul a bicikliz\u00e9s, sprintel\u00e9s, \u00fasz\u00e1s, ugr\u00f3k\u00f6telez\u00e9s, amelyek ut\u00e1n <strong>r\u00f6vid sz\u00fcnet<\/strong> k\u00f6vetkezik a fel\u00e9p\u00fcl\u00e9s miatt, mondjuk s\u00e9ta form\u00e1j\u00e1ban. A sz\u00fcnet c\u00e9lja, a pulzussz\u00e1m vissza\u00e1ll\u00edt\u00e1sa a norm\u00e1lisra, m\u00e9g azel\u0151tt, hogy a k\u00f6vetkez\u0151 anaerob mozg\u00e1st elv\u00e9gezn\u00e9nk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A klasszikus \u00e1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9sekt\u0151l abban k\u00fcl\u00f6nb\u00f6zik, hogy nem teszi lehet\u0151v\u00e9 az ugyan azon az intenzit\u00e1s\u00fa szinthez val\u00f3 alkalmazkod\u00e1st, ez\u00e1ltal a test tulajdonk\u00e9ppen sokkot kap, aminek k\u00f6sz\u00f6nhet\u0151en, ak\u00e1rcsak az \u00fczemanyagot, az <strong>ut\u00e1latos zs\u00edrt<\/strong> kezdi felhaszn\u00e1lni edz\u00e9s k\u00f6zben. A rendszeres kardiovaszkul\u00e1ris edz\u00e9s, mint p\u00e9ld\u00e1ul a fut\u00e1s a fut\u00f3padon, ahol mindig ugyan olyan temp\u00f3ban futunk, az izomsz\u00f6vetek lebont\u00e1s\u00e1t \u00e9s izomveszt\u00e9st okoz.<\/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 edz\u00e9s\" width=\"843\" height=\"562\" title=\"HIIT edz\u00e9s\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_kezdjunk_neki_a_HIIT-nek\"><\/span>Hogyan kezdj\u00fcnk neki a HIIT-nek?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT nem csak a hat\u00e9konys\u00e1ga miatt csod\u00e1latos \u00e9s k\u00f6zkedvelt, hanem az\u00e9rt is, mert alakotokhoz, elv\u00e1r\u00e1saitokhoz \u00e9s m\u00e9g tal\u00e1n a hobbijaitokhoz is igaz\u00edthatj\u00e1tok. <strong>Figyelem! <\/strong>Meg kell eml\u00edten\u00fcnk, hogy a HIIT nem alkalmas a sz\u00edvprobl\u00e9m\u00e1kkal k\u00fcszk\u00f6d\u0151knek \u00e9s a korai arthritis t\u00fcnetei eset\u00e9n. Az ilyen diagn\u00f3zissal, t\u00fcnetekkel rendelkez\u0151k jobban teszik, ha el\u0151sz\u00f6r orvosukhoz fordulnak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00fagy gondolj\u00e1tok, m\u00e9gis kipr\u00f3b\u00e1lj\u00e1tok a HIIT edz\u00e9stervet, amit mindenk\u00e9pp aj\u00e1nlunk, v\u00e1lassz\u00e1tok ki a legmegfelel\u0151bb kardiovaszkul\u00e1ris edz\u00e9st:<\/p>\n\n\n\n<p>\u2022 Fut\u00e1s\r\n\u2022 \u00dasz\u00e1s\r\n\u2022 Ugr\u00f3k\u00f6telez\u00e9s\r\n\u2022 L\u00e9pcs\u0151fut\u00e1s\r\n\u2022 Fekv\u0151t\u00e1masz ( kiindul\u00f3 poz\u00edci\u00f3 )\r\n\u2022 Fekv\u0151t\u00e1masz-guggol\u00e1s\r\n\u2022 \u201eKnee-ups\u201d\r\n\u2022 \u201eJumping Jacks\u201d<\/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=\"HIIT_edzesterv\"><\/span>HIIT edz\u00e9sterv<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>ELS\u0150 SZAKASZ: 1. A 2. H\u00c9T<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">15 m\u00e1sodperc: Magas intenzit\u00e1s\u00fa gyakorlatok\r\n60 m\u00e1sodperc: Pihen\u00e9s vagy alacsony intenzit\u00e1s\u00fa gyakorlatok<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ism\u00e9teld meg 10-szer, majd csin\u00e1lj magas intenzit\u00e1s\u00fa gyakorlatokat tov\u00e1bbi 15 m\u00e1sodpercig\r\nTeljes id\u0151: 14 perc<\/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>M\u00c1SODIK SZAKASZ: 3. A 4. H\u00c9TEN<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 m\u00e1sodperc: Magas intenzit\u00e1s\u00fa gyakorlatok\r\n60 m\u00e1sodperc: Pihen\u00e9s vagy alacsony intenzit\u00e1s\u00fa gyakorlatok<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ism\u00e9teld meg 10-szer, majd&nbsp; csin\u00e1lj magas intenzit\u00e1s\u00fa gyakorlatokat tov\u00e1bbi 30 m\u00e1sodpercig\r\n\r\nTeljes id\u0151: 17 perc<\/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>HARMADIK SZAKASZ: 5. A 6. H\u00c9TEN<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 m\u00e1sodperc: Magas intenzit\u00e1s\u00fa gyakorlatok\r\n30 m\u00e1sodperc: Pihen\u00e9s vagy alacsony intenzit\u00e1s\u00fa gyakorlatok<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ism\u00e9teld meg 11-szer, majd&nbsp; csin\u00e1lj magas intenzit\u00e1s\u00fa gyakorlatokat tov\u00e1bbi 30 m\u00e1sodpercig\r\nTeljes id\u0151: 18 perc<\/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>NEGYEDIK SZAKASZ: 7. A 8. H\u00c9T<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 m\u00e1sodperc: Magas intenzit\u00e1s\u00fa gyakorlatok\r\n15 m\u00e1sodperc: Pihen\u00e9s vagy alacsony intenzit\u00e1s\u00fa gyakorlatok<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ism\u00e9teld meg 25-sz\u00f6r, majd&nbsp; csin\u00e1lj magas intenzit\u00e1s\u00fa gyakorlatokat tov\u00e1bbi 30 m\u00e1sodpercig\r\nTeljes id\u0151: 20 perc<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Egy kutat\u00e1s szerint, ahol szak\u00e9rt\u0151k figyelt\u00e9k meg a test reakci\u00f3j\u00e1t 8 h\u00e9ten kereszt\u00fcl a HIIT program ( HIIT minta ) \u00e9s a hagyom\u00e1nyos kardio program ( kardio minta ) edz\u00e9s&nbsp; \u00f6sszehasonl\u00edt\u00e1sa \u00e9rdek\u00e9ben, meglep\u0151 eredm\u00e9nyre jutottak. A HIIT mint\u00e1n\u00e1l <strong>2 %-kal <\/strong>cs\u00f6kkent a testzs\u00edr, mik\u00f6zben a kardio mint\u00e1n\u00e1l 0%-kal. Tov\u00e1bb\u00e1 a szak\u00e9rt\u0151k \u00fagy v\u00e9lik, hogy a HIIT programban szerepl\u0151 minta <strong>100 kal\u00f3ri\u00e1val<\/strong> t\u00f6bbet \u00e9getett el az edz\u00e9s ut\u00e1ni 24 \u00f3r\u00e1ban.<\/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=\"A_magas_intenzitasu_intervallum_edzes_elonyei\"><\/span>A magas intenzit\u00e1s\u00fa intervallum edz\u00e9s el\u0151nyei&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=\"6 ok, hogy mi\u00e9rt \u00e9rdemes kipr\u00f3b\u00e1lni a magas intenzit\u00e1s\u00fa intervallum edz\u00e9st (HIIT) \u00e9s edz\u00e9sterv\u00e9t\" width=\"843\" height=\"562\" title=\"6 ok, hogy mi\u00e9rt \u00e9rdemes kipr\u00f3b\u00e1lni a magas intenzit\u00e1s\u00fa intervallum edz\u00e9st (HIIT) \u00e9s edz\u00e9sterv\u00e9t\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Edz\u00e9s ut\u00e1n is gyorsabban \u00e9g a zs\u00edr<\/h3>\n\n\n\n<p>M\u00e9g ha a rendszeres, t\u00f6bb\u00f3r\u00e1s kardiovaszkul\u00e1ris edz\u00e9s mellett siker\u00fcl is el\u00e9getni eg\u00e9szen sz\u00e9p sz\u00e1m\u00fa kal\u00f3ri\u00e1t, a magas intenzit\u00e1s\u00fa intervallum edz\u00e9snek k\u00f6sz\u00f6nhet\u0151en edz\u00e9s ut\u00e1n is <strong>kal\u00f3ri\u00e1kat \u00e9gethet\u00fcnk el<\/strong>, alv\u00e1s-, vagy ak\u00e1r TV n\u00e9z\u00e9s k\u00f6zben.<\/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. Nem pazarolja az id\u0151t feleslegesen<\/h3>\n\n\n\n<p>Megtal\u00e1lhatjuk \u0151ket minden edz\u0151teremben a fut\u00f3padon, mindig ugyan olyan gyorsan \u00e9s ugyan annyi ideig futnak n\u00e9gyszer, \u00f6tsz\u00f6r hetente azt rem\u00e9lve, hogy el\u00e9rik a c\u00e9ljukat- azaz <strong>lefogynak.<\/strong> Csal\u00f3dottan, f\u00e1radtan \u00e9s elkeseredetten n\u00e9znek ki, mert k\u00f6rbe-k\u00f6rbe ugyan azt a mozg\u00e1st v\u00e9gzik, de a kem\u00e9ny munka ellen\u00e9re aligha l\u00e1tszik az eredm\u00e9ny. Ha ezek k\u00f6z\u00e9 az emberek k\u00f6z\u00e9 tartoztok ti is, <strong>hagyj\u00e1tok abba<\/strong>! Ezzel csak \u00f6nmagatoknak \u00e1rtotok \u00e9s k\u00f6zben \u00e9rt\u00e9kes id\u0151t vesz\u00edtetek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Saj\u00e1t lelki vil\u00e1gunk nyugtat\u00e1s\u00e1t arr\u00f3l, hogy nincs id\u0151nk edzeni abba is hagyhatjuk, mivel a HIIT-et mindenki a saj\u00e1t szabadideje szerint alkalmazza, \u00e9s ez\u00e1ltal nem kell \u00f3r\u00e1kat t\u00f6ltenie az edz\u0151teremben. V\u00e9gezz\u00e9tek el a gyakorlatokat<strong>&nbsp;hetente<\/strong>&nbsp;<strong>h\u00e1romszor&nbsp;14-25 percen kereszt\u00fcl<\/strong>, \u00e9s a v\u00e1rt eredm\u00e9ny azonnal l\u00e1that\u00f3 lesz. Term\u00e9szetesen testalkatunk pozit\u00edv v\u00e1ltoz\u00e1sa mellett jobb k\u00f6z\u00e9rzet\u00fcnk is lesz.<\/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. Egy\u00e1ltal\u00e1n nem fontos, hol v\u00e9gezz\u00fck el a gyakorlatokat<\/h3>\n\n\n\n<p><strong>Gyakorlatilag b\u00e1rhol elv\u00e9gezhetj\u00fck<\/strong> a HIIT-el, legyen sz\u00f3 a h\u00e1zunk el\u0151tti j\u00e1rd\u00e1r\u00f3l, uszod\u00e1r\u00f3l, stadionr\u00f3l, nappalir\u00f3l vagy pinc\u00e9r\u0151l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abban az esetben, ha az id\u0151 \u00e9ppen nem kedvez \u00e9s az ablakb\u00f3l kin\u00e9zve gyilkos h\u00f3viharral \u00e1llunk szemben, m\u00e9g az edz\u0151terembe sem kell elmenn\u00fcnk. Most meglept\u00fcnk titeket? M\u00e9g ne \u00f6r\u00fcljetek. Igaz ugyan, hogy a konditerembe nem musz\u00e1j elmennetek, de mivel az edz\u00e9s m\u00e1r tervbe van v\u00e9ve, edzeni fogtok. Otthon. S\u0151t a poros pince zugaib\u00f3l el\u0151 sem kell venni az orbitreket, hiszen a <strong>mozg\u00e1s minden n\u00e9lk\u00fcl elv\u00e9gezhet\u0151,<\/strong> csak a saj\u00e1t testeteket haszn\u00e1lva, \u00e9s higgy\u00e9tek el, j\u00f3l megizzaszt majd.<\/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 edz\u00e9sterv\" width=\"843\" height=\"562\" title=\"HIIT edz\u00e9sterv\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Nem vesz\u00edtetek izomt\u00f6megetekb\u0151l<\/h3>\n\n\n\n<p>\u00d6sszehasonl\u00edtva a hagyom\u00e1nyos kardio edz\u00e9ssel, a HIIT j\u00f3l l\u00e1that\u00f3an cs\u00f6kkenti a val\u00f3sz\u00edn\u0171s\u00e9g\u00e9t annak, hogy az edz\u00e9s sor\u00e1n a test mint \u00fczemanyagot pont az izmokat fogja felhaszn\u00e1lni, s\u0151t v\u00e9di az izomt\u00f6meget. Sz\u00f3val v\u00e9gs\u0151 soron az izmok&nbsp;<strong>v\u00e9dve vannak<\/strong> \u00e9s <strong>az er\u0151 is megmarad<\/strong>, mik\u00f6zben a&nbsp;<strong>kondici\u00f3t rohamosan jav\u00edtja<\/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. Ne csak izmot \u00e9p\u00edtsetek, hanem kond\u00edci\u00f3t is<\/h3>\n\n\n\n<p>B\u00e1r sok tanulm\u00e1ny l\u00e9tezik ezzel kapcsolatban, sportol\u00f3k, edz\u0151k, de a versenyz\u0151k is, akik tal\u00e1lkoztak m\u00e1r ezzel a fajta edz\u00e9ssel azt \u00e1ll\u00edtj\u00e1k, hogy a HIIT a <strong>legjobb m\u00f3dszer <\/strong>az ellen\u00e1ll\u00f3k\u00e9pess\u00e9g \u00e9s a kond\u00edci\u00f3 fejleszt\u00e9s\u00e9re. Nem fogunk most arr\u00f3l \u00e1radozni mennyire fontos a j\u00f3 kond\u00edci\u00f3, m\u00e9g ha maratonra is k\u00e9sz\u00fclt\u00f6k is, akad\u00e1lyfut\u00e1sra, vagy m\u00e1r a puszta gondolat is kimer\u00edt, ha r\u00e1j\u00f6tt\u00f6k, hogy 15 l\u00e9pcs\u0151fokon kell felm\u00e1sznotok.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pont a HIIT-nek k\u00f6sz\u00f6nhet\u0151en k\u00e9pesek lesztek azonnal reag\u00e1lni azut\u00e1n is, amikor \u00e9ppen csak fel\u00e1lltok a sz\u00e9kr\u0151l. Probl\u00e9mamentesen lek\u00fczditek a sprintet a busz ut\u00e1n, amelyiket majdnem lek\u00e9st\u00e9tek, a fog\u00f3csk\u00e1t a gyermekekkel vagy a n\u00e9gyl\u00e1b\u00fa kedvenccel aki \u00e9ppen kirohant az udvarr\u00f3l, mert \u00e9szrevett egy macsk\u00e1t. <strong>Itt az ideje<\/strong> elb\u00facs\u00fazni a leveg\u0151 ut\u00e1n kapkod\u00f3 \u00f6nmagatokt\u00f3l, aki sz\u00e9d\u00fcl\u00e9st\u0151l \u00e9s izomg\u00f6rcs\u00f6kt\u0151l szenved.<\/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. Nem kell sokat v\u00e1rni az eredm\u00e9nyre<\/h3>\n\n\n\n<p>K\u00e9pzeljetek el egy helyzetet: \u00e9pp egy forgalmi dug\u00f3ban \u00fclt\u00f6k, \u00e9s ahhoz, hogy egy centim\u00e9tert is megmozduljon&nbsp; g\u00e1zt kell adnotok, \u00e9s lehet, hogy n\u00e9ha csak \u00fagy unalomb\u00f3l ki-be kapcsolgatj\u00e1tok a motort. Hasonl\u00f3 elven m\u0171k\u00f6dik a HIIT is. Azt n\u00e9zve, hogy \u00e1lland\u00f3an meg\u00e1lltok, majd \u00fajra elindultok \u00e9s ez\u00e1ltal a maximumot \u00e9ritek el, <strong>t\u00f6bb energi\u00e1t haszn\u00e1l fel<\/strong> mint az, aki folyamatosan fut 5 kilom\u00e9tert. Ez\u00e1ltal <strong>felgyorsul&nbsp; az anyagcser\u00e9tek<\/strong>&nbsp;\u00e9s <strong>stimul\u00e1lj\u00e1tok a term\u00e9szetes n\u00f6veked\u00e9si hormont 450 %-kal<\/strong>, <strong>24 \u00f3r\u00e1val az edz\u00e9s ut\u00e1n is<\/strong>. Ez\u00e9rt t\u00f6bb kal\u00f3ri\u00e1t \u00e9s zs\u00edrt \u00e9gettek el, s\u0151t sokkal gyorsabban \u00e9s hat\u00e9konyabban mint a hagyom\u00e1nyos kardio edz\u00e9sn\u00e9l.<\/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 magas intenzit\u00e1s\u00fa intervallum edz\u00e9s\" width=\"843\" height=\"562\" title=\"HIIT magas intenzit\u00e1s\u00fa intervallum edz\u00e9s\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Osszegzes\"><\/span>\u00d6sszegz\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A leg\u00fajabb di\u00e9ta trendek figyel\u00e9se mellett \u00e9s a gondolkod\u00e1s n\u00e9lk\u00fcli \u00f6nk\u00ednz\u00e1s mellett a fut\u00f3padon, amelyet \u00fagy ut\u00e1lunk, soha nem lesz a test\u00fcnk olyan, mint amilyenre val\u00f3j\u00e1ban v\u00e1gyunk. A magas intenzit\u00e1s\u00fa intervallum edz\u00e9s t\u00f6k\u00e9letes m\u00f3dja a <strong>kond\u00edci\u00f3 jav\u00edt\u00e1s\u00e1ra, zs\u00edr,-\u00e9s a felesleges kilogrammok \u00e9get\u00e9s\u00e9re<\/strong>, m\u00edg jelent\u0151sen <strong>id\u0151t \u00e9s t\u00fcrelmet sp\u00f3rolunk<\/strong> vele. Mindannyian el akarunk \u00e9rni valamit, de a c\u00e9ljaink k\u00f6z\u00f6tt nem szabad hi\u00e1nyoznia a j\u00f3 <strong>eg\u00e9szs\u00e9gnek. <\/strong>Mindenk\u00e9pp ki kellene legal\u00e1bb pr\u00f3b\u00e1lnotok.<\/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>Kutat\u00e1sok szerint a magas intenzit\u00e1s\u00fa intervallum edz\u00e9s a leghat\u00e9konyabb m\u00f3dszer a zs\u00edr\u00e9get\u00e9sre, a f\u00f6l\u00f6sleges kilogrammok elt\u00fcntet\u00e9s\u00e9re \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9g jav\u00edt\u00e1s\u00e1ra. \u00c9pp ez\u00e9rt bemutatjuk nektek a HIIT edz\u00e9stervet, \u00e9s 6 okot arra, hogy mi\u00e9rt helyettes\u00edts\u00e9tek vele a hagyom\u00e1nyos kardio edz\u00e9st.   <\/p>\n","protected":false},"author":25,"featured_media":149904,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[79],"tags":[6456,7482,6408,6180],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-275832","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-edzestervek","8":"tag-edzes","9":"tag-edzes-hu","10":"tag-gyakorlatok","11":"tag-hiit-edzes","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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