{"id":86,"count":2,"description":"Tudj meg mindent a HIIT edz\u00e9sr\u0151l avagy az intervallum edz\u00e9sr\u0151l! Komplex \u00fatmutat\u00f3nkat szak\u00e9rt\u0151kkel egy\u00fcttm\u0171k\u00f6dve \u00edrtuk \u00f6ssze. Ha a HIIT edz\u00e9s tippek, tan\u00e1csok \u00e9rdekelnek. olvasd tov\u00e1bb bejegyz\u00e9s\u00fcnket! Ha azonnal belev\u00e1gn\u00e1l, tekintsd meg aktu\u00e1lis online \u00e9s offline edz\u00e9seinket!\r\n<h2><b>Mi az a HIIT edz\u00e9s?<\/b><\/h2>\r\n<span style=\"font-weight: 400\">A HIIT edz\u00e9s jelent\u00e9se: Hign Intensity Interval Training, vagyis sz\u00f3szerinti ford\u00edt\u00e1sban: Magas Intenzit\u00e1s\u00fa Intervallum Edz\u00e9s.<\/span>\r\n\r\n<span style=\"font-weight: 400\">A HIIT val\u00f3j\u00e1ban egy kb. 10-30 perc id\u0151tartam\u00fa, r\u00f6vid sorozatokb\u00f3l \u00e1ll\u00f3, magas pulzussz\u00e1m\u00fa intervallum edz\u00e9s, amely <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6763680\/\"><span style=\"font-weight: 400\">tal\u00e1n az egyik leghat\u00e9konyabb edz\u00e9sforma<\/span><\/a><span style=\"font-weight: 400\">, ami jelenleg el\u00e9rhet\u0151.<\/span>\r\n\r\n<span style=\"font-weight: 400\">Az edz\u00e9sforma mag\u00e1ban foglalja fut\u00e1st (sprintet), ker\u00e9kp\u00e1roz\u00e1st, ugr\u00f3k\u00f6telet, evez\u00e9st, saj\u00e1t tests\u00falyos gyakorlatokat \u00e9s s\u00falyz\u00f3s gyakorlatokat is. Van olyan HIIT edz\u00e9s, amely v\u00e1ltozatosan, ak\u00e1r 4-5-6 k\u00fcl\u00f6nb\u00f6z\u0151 mozg\u00e1st is beles\u0171r\u00edt a kb. f\u00e9l \u00f3ra edz\u00e9sid\u0151be, de ugyan\u00fagy HIIT edz\u00e9snek sz\u00e1m\u00edt az is, ha kiz\u00e1r\u00f3lag a fut\u00f3padon hajtjuk v\u00e9gre az intervallum gyakorlatokat.<\/span>\r\n\r\n<img class=\"alignnone wp-image-218 size-large\" src=\"https:\/\/wog24.com\/blog\/uploads\/2022\/12\/kettlebell-3293475_1920-1024x682.jpg\" alt=\"hiit gyakorlat\" width=\"1024\" height=\"682\" \/>\r\n<h3><b>A HIIT edz\u00e9s l\u00e9nyege<\/b><\/h3>\r\n<span style=\"font-weight: 400\">A HIIT edz\u00e9s l\u00e9nyege, hogy a rendelkez\u00e9sre \u00e1ll\u00f3 id\u0151t min\u00e9l hat\u00e9konyabban, min\u00e9l magasabb intenzit\u00e1s\u00fa mozg\u00e1sokkal t\u00f6lts\u00fck ki.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400\">\u00c1ltal\u00e1ban egy r\u00f6vid, de maxim\u00e1lis intenzit\u00e1s\u00fa munkaszakasz ut\u00e1n egy hosszabb, alacsonyabb intenzit\u00e1s\u00fa \u201epihen\u0151szakasz\u201d k\u00f6vetkezik. A r\u00f6vid szakasz \u00e1ltal\u00e1ban 15-30 mp, m\u00edg a hosszabb (pihen\u0151szakasz) ak\u00e1r 2-3 perc is lehet. Ezt nevezz\u00fck egy HIIT k\u00f6rnek. Egy HIIT edz\u00e9s alatt kb. 5-10 k\u00f6rt teljes\u00edt a sportol\u00f3.<\/span>\r\n\r\n<span style=\"font-weight: 400\">Az eg\u00e9sznek a l\u00e9nyege a pulzussz\u00e1mmal val\u00f3 \"j\u00e1t\u00e9k\". Az intenz\u00edv munkaszakaszban t\u00f6rekedni kell a maxim\u00e1lis pulzussz\u00e1m el\u00e9r\u00e9s\u00e9re, m\u00edg a pihen\u0151szakaszban vissza kell t\u00e9rni a norm\u00e1l pulzussz\u00e1mhoz. Ez a s\u0171r\u0171 pulzussz\u00e1m-v\u00e1ltakoz\u00e1s elk\u00e9peszt\u0151en hat\u00e9kony edz\u00e9st tesz lehet\u0151v\u00e9 \u00e9s sz\u00e1mos eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyt rejt mag\u00e1ban.<\/span>\r\n<h2><b>A HIIT edz\u00e9s el\u0151nyei<\/b><\/h2>\r\n<span style=\"font-weight: 400\">Milyen el\u0151ny\u00f6kkel j\u00e1r, ha \u00fagy d\u00f6ntesz belev\u00e1gsz az intervallum edz\u00e9sbe? HIIT edz\u00e9s hat\u00e1sai:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">R\u00f6vid id\u0151 alatt rengeteg kal\u00f3ri\u00e1t \u00e9gethetsz, ak\u00e1r 2-3x annyit, mint m\u00e1s edz\u00e9sform\u00e1kkal. Tests\u00falyt\u00f3l, a gyakorlatok t\u00edpus\u00e1t\u00f3l \u00e9s az edzetts\u00e9gi \u00e1llapotott\u00f3l f\u00fcgg\u0151en ak\u00e1r 200-400 kcal is el\u00e9g egyetlen HIIT edz\u00e9s alatt.<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Brut\u00e1lis zs\u00edr\u00e9get\u00e9s \u00e9rhet\u0151 el vele, hiszen a HIIT edz\u00e9s k\u00f6zben \u00e9s ut\u00e1n is sokkal magasabb fokozaton p\u00f6r\u00f6g az anyagcsere, mint norm\u00e1l \u00e1llapotban. Megfelel\u0151 \u00e9trenddel ez val\u00f3ban csak zs\u00edr\u00e9get\u00e9s lesz, izomveszt\u00e9s n\u00e9lk\u00fcl.<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Amennyiben kezd\u0151 vagy a sportol\u00e1s vil\u00e1g\u00e1ban, hat\u00e9kony izom\u00e9p\u00edt\u0151 edz\u00e9sform\u00e1nak bizonyul a HIIT. Egy id\u0151 ut\u00e1n azonban m\u00e1r s\u00falyz\u00f3s edz\u00e9sre is sz\u00fcks\u00e9ged lesz az izmok tov\u00e1bbi fejleszt\u00e9s\u00e9hez.<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kiv\u00e1l\u00f3 edz\u00e9s a t\u00fcd\u0151nek \u00e9s a sz\u00edvnek. Rendszeresen v\u00e9gzett HIIT edz\u00e9ssel ak\u00e1r 10-25%-kal jav\u00edthatod az oxig\u00e9nfelhaszn\u00e1l\u00e1sod \u00e9s tart\u00f3san cs\u00f6kkentheted a magas v\u00e9rnyom\u00e1sos t\u00fcneteid.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">A rendszeres HIIT edz\u00e9s k\u00e9pes cs\u00f6kkenteni a v\u00e9rcukorszintet, illetve jav\u00edtani az inzulinrezisztenci\u00e1t \u2013 der\u00fcl ki egy <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27774458\/\"><span style=\"font-weight: 400\">2016-os kutat\u00e1sb\u00f3l.<\/span><\/a><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Seg\u00edt el\u00e9rni az \u00e1lom alakodat (m\u00e1r amennyiben az \u00e1lmaidban egy sportos testalkatra v\u00e1gysz).<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">A HIIT edz\u00e9shez nem sz\u00fcks\u00e9ges konditerem. Otthon vagy a szabadban is elv\u00e9gezheted a gyakorlatokat, \u00edgy gyakorlatilag b\u00e1rhol \u00e9s b\u00e1rmikor sportolhatsz.<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">M\u00edg m\u00e1s edz\u00e9sekkel ak\u00e1r napi 1-1,5 \u00f3ra is sz\u00fcks\u00e9ges a c\u00e9lok el\u00e9r\u00e9s\u00e9hez, addig HIIT edz\u00e9sb\u0151l napi 20-30 perc is el\u00e9g lehet.\u00a0<\/span><\/li>\r\n<\/ul>\r\n<h2><b>N\u0151knek \u00e9s f\u00e9rfiaknak egyar\u00e1nt alkalmas a HIIT?<\/b><\/h2>\r\n<span style=\"font-weight: 400\">A HIIT edz\u00e9s n\u0151knek \u00e9s f\u00e9rfiaknak ugyanolyan hat\u00e1sos lehet, m\u00e9g ha a c\u00e9ljaik sok esetben el is t\u00e9rnek egym\u00e1st\u00f3l.<\/span>\r\n\r\n<span style=\"font-weight: 400\">A n\u0151k legt\u00f6bbsz\u00f6r a zs\u00edr\u00e9get\u0151 hat\u00e1sa miatt kezdenek valamilyen HIIT edz\u00e9sprogramba, addig a f\u00e9rfiak sokszor az izom\u00e9p\u00edt\u00e9s lehet\u0151s\u00e9g\u00e9t l\u00e1tj\u00e1k meg benne. \u00c9s pont ez a j\u00f3 ebben az edz\u00e9sform\u00e1ban: n\u0151k \u00e9s f\u00e9rfiak egyar\u00e1nt r\u00e9szt vehetnek benne, r\u00e1ad\u00e1sul m\u00e9g m\u00e1s eszk\u00f6z\u00f6kre sincs sz\u00fcks\u00e9g.<\/span>\r\n\r\n<b>N\u0151knek az al\u00e1bbi HIIT gyakorlatokat javasoljuk:<\/b>\r\n<ul>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">fut\u00e1s<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">ker\u00e9kp\u00e1roz\u00e1s<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">ugr\u00f3k\u00f6t\u00e9l<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">tapos\u00e1s (tapos\u00f3g\u00e9p)<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u00fasz\u00e1s<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">evez\u00e9s<\/span><\/li>\r\n<\/ul>\r\n<b>F\u00e9rfiaknak:<\/b>\r\n<ul>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">fut\u00e1s<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">ker\u00e9kp\u00e1roz\u00e1s<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">saj\u00e1t tests\u00falyos edz\u00e9s<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">s\u00falyz\u00f3s edz\u00e9s<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u00fasz\u00e1s<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">evez\u00e9s<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400\">De term\u00e9szetesen b\u00e1rmelyik HIIT sportot kipr\u00f3b\u00e1lhatod. Azt a mozg\u00e1sform\u00e1t v\u00e1laszd, amiben a legjobban \u00e9rzed magad!<\/span>\r\n\r\n<img class=\"alignnone wp-image-219 size-full\" src=\"https:\/\/wog24.com\/blog\/uploads\/2022\/12\/fitness-957115_1920.jpg\" alt=\"fitness-hiit\" width=\"1920\" height=\"1280\" \/>\r\n<h2><b>HIIT edz\u00e9s tan\u00e1csok \u00e9s tippek profi edz\u0151kt\u0151l<\/b><\/h2>\r\n<span style=\"font-weight: 400\">Szak\u00e9rt\u0151ink \u00f6sszeszedt\u00e9k a legfontosabb tan\u00e1csokat a HIIT edz\u00e9ssel kapcsolatban:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kezd lassan! A gyakorlatokat fokozatosan \u00e9p\u00edtsd fel: el\u0151sz\u00f6r csak 10-15 mp legyen az intenz\u00edv munkaszakasz, amit napr\u00f3l-napra 1-1 mp-el emelj eg\u00e9szen addig, am\u00edg \u00fagy \u00e9rzed maxim\u00e1lis teljes\u00edtm\u00e9nyt tudsz tartani.<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">A pihen\u0151szakasz ne a teljes lazs\u00e1l\u00e1sr\u00f3l sz\u00f3ljon. P\u00e9ld\u00e1ul, ha a fut\u00f3padon v\u00e9gzed a HIIT edz\u00e9st, a pihen\u0151szakaszban magas t\u00e9rdemel\u00e9ssel s\u00e9t\u00e1lj\/kocogj.<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ne edzd t\u00fal magad! Hetente legfeljebb 3-4 HIIT edz\u00e9st v\u00e9gezz, a t\u00f6bbi napon m\u00e1s mozg\u00e1sform\u00e1kkal eg\u00e9sz\u00edtsd ki az edz\u00e9sterved.<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Eddz partnerrel! Ha mindketten hasonl\u00f3 c\u00e9lokat t\u0171zt\u00f6k ki magatok el\u00e9, sokkal hat\u00e9konyabban \u00e9s gyorsabban fogtok eljutni addig a pontig.<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">J\u00f3l v\u00e1laszd meg a HIIT gyakorlatokat! Ha \u00fagy \u00e9rzed, hogy \u00fasz\u00e1ssal vagy evez\u00e9ssel nem tudod kihozni magadb\u00f3l a maximumot, pr\u00f3b\u00e1lkozz fut\u00e1ssal vagy ugr\u00f3k\u00f6t\u00e9llel. Gyakorolj, teszteld mi m\u0171k\u00f6dik n\u00e1lad jobban!<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">V\u00e9gezz besz\u00e9d tesztet! Ha az intenz\u00edv szakaszban k\u00e9pes vagy \u00f6sszef\u00fcgg\u0151 mondatokat \u00e9rthet\u0151en elmondani, val\u00f3sz\u00edn\u0171leg nem edzel el\u00e9g kem\u00e9nyen!<\/span><\/li>\r\n \t<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ha teljesen kezd\u0151 vagy a HIIT edz\u00e9sek vil\u00e1g\u00e1ban, fogadj magad mell\u00e9 <\/span><a href=\"https:\/\/wog24.com\/kereso\"><span style=\"font-weight: 400\">szem\u00e9lyi edz\u0151t<\/span><\/a><span style=\"font-weight: 400\">. Vagy ami m\u00e9g jobb, <\/span><a href=\"https:\/\/wog24.com\/kereso\"><span style=\"font-weight: 400\">pr\u00f3b\u00e1ld ki el\u0151sz\u00f6r otthon a HIIT edz\u00e9st!<\/span><\/a><\/li>\r\n<\/ul>","link":"https:\/\/wog24.com\/blog\/sportoloknak\/hiit-edzes\/","name":"HIIT","slug":"hiit-edzes","taxonomy":"category","parent":2,"meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HIIT edz\u00e9s tippek \u00e9s tan\u00e1csok profikt\u00f3l | WOG24.hu<\/title>\n<meta name=\"description\" content=\"Seg\u00edt\u00fcnk eligazodni a HIIT edz\u00e9s vil\u00e1g\u00e1ban. Olvasd el a szak\u00e9rt\u0151ink \u00e1ltal \u00edrt \u00fatmutat\u00f3t \u00e9s a gyakori k\u00e9rd\u00e9sekre adott v\u00e1laszokat. 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