SD Dojavi
OSMRTNICE
PRETPLATA
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Bez obzira na to šetate li dok se vraćate kući s posla ili ste se upisali u školu brzog hodanje, hodanje je nedvojbeno izvrstan oblik vježbanja. Međutim, mnogi ljudi ne žele hodanje tretirati kao oblik tjelovježbe već samo dodatak tome zbog relativno niskog sagorijevanja kalorija. Prema Harvard Healthu, osoba od 70 kilograma koja hoda brzinom od šest i pol kilometara na sat može sagorjeti oko 175 kalorija tijekom 30 minuta hoda.

No, postoji način da značajno povećate ili čak udvostručite svoje sagorijevanje kalorija tijekom svake šetnje, kažu stručnjaci, prenosi Živim.hr.

Intervalni trening će povećati potrošnju kalorija

- Probajte intervalni trening tijekom hodanja. Hodajte ležernim tempom jednu minutu, a zatim hodajte što brže i učinkovitije 30 sekundi. Nastavite izmjenjivati ove intervale tijekom cijelog treninga - predlaže Danielle Gray, osobni trener i osnivač Train Like A Gymnast.

Gray dodaje kako intervalni trening pomaže gurnuti tijelo izvan zone udobnosti kako bi se produžilo sagorijevanje kalorija čak i nakon što završite s vježbanjem. Taj učinak se zove "Višak potrošnje kisika nakon vježbanja" i pomaže vašem tijelu da se vrati u stanje mirovanja, a uz to povećava potrošnju kalorija.

Studija iz 2013. objavljena u časopisu Physiological Reports otkrila je da kratki intervali vježbanja visokog intenziteta mogu značajno povećati vaše sagorijevanje kalorija. Također, istraživači iz Američkog fiziološkog društva otkrili su da vježbači mogu potrošiti 200 kalorija u samo dvije i pol minute tijekom razdoblja vježbanja visokog intenziteta, pod uvjetom da ove zahtjevne intervale popune s duljim razdobljima vježbanja nižeg intenziteta.

Međutim, ako niste ljubitelj intervalnih treninga, možete značajno sagorjeti kalorije na drugi način: dodavanjem otpora. Primjerice, možete držati utege dok hodate te tako povećati otpor tijekom svakog zamaha ruku.

- Samo malo dodatnog otpora može napraviti čuda. Također možete dizati utege iznad glave dok hodate, što će vam pomoći da trenirate snagu i u isto vrijeme stabilizirate svoj torzo. Kad koristite više energije za odrađivanje zadatka, sagorijevate više kalorija - zaključio je Gray.

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Bez obzira na to šetate li dok se vraćate kući s posla ili ste se upisali u školu brzog hodanje, hodanje je nedvojbeno izvrstan oblik vježbanja. Međutim, mnogi ljudi ne žele hodanje tretirati kao oblik tjelovježbe već samo dodatak tome zbog relativno niskog sagorijevanja kalorija. Prema Harvard Healthu, osoba od 70 kilograma koja hoda brzinom od šest i pol kilometara na sat može sagorjeti oko 175 kalorija tijekom 30 minuta hoda.

No, postoji način da značajno povećate ili čak udvostručite svoje sagorijevanje kalorija tijekom svake šetnje, kažu stručnjaci, prenosi Živim.hr.

Intervalni trening će povećati potrošnju kalorija

- Probajte intervalni trening tijekom hodanja. Hodajte ležernim tempom jednu minutu, a zatim hodajte što brže i učinkovitije 30 sekundi. Nastavite izmjenjivati ove intervale tijekom cijelog treninga - predlaže Danielle Gray, osobni trener i osnivač Train Like A Gymnast.

Gray dodaje kako intervalni trening pomaže gurnuti tijelo izvan zone udobnosti kako bi se produžilo sagorijevanje kalorija čak i nakon što završite s vježbanjem. Taj učinak se zove "Višak potrošnje kisika nakon vježbanja" i pomaže vašem tijelu da se vrati u stanje mirovanja, a uz to povećava potrošnju kalorija.

Studija iz 2013. objavljena u časopisu Physiological Reports otkrila je da kratki intervali vježbanja visokog intenziteta mogu značajno povećati vaše sagorijevanje kalorija. Također, istraživači iz Američkog fiziološkog društva otkrili su da vježbači mogu potrošiti 200 kalorija u samo dvije i pol minute tijekom razdoblja vježbanja visokog intenziteta, pod uvjetom da ove zahtjevne intervale popune s duljim razdobljima vježbanja nižeg intenziteta.

Međutim, ako niste ljubitelj intervalnih treninga, možete značajno sagorjeti kalorije na drugi način: dodavanjem otpora. Primjerice, možete držati utege dok hodate te tako povećati otpor tijekom svakog zamaha ruku.

- Samo malo dodatnog otpora može napraviti čuda. Također možete dizati utege iznad glave dok hodate, što će vam pomoći da trenirate snagu i u isto vrijeme stabilizirate svoj torzo. Kad koristite više energije za odrađivanje zadatka, sagorijevate više kalorija - zaključio je Gray.

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Zdravljepročitajte i krenite

Ako učinite samo jednu malu promjenu tijekom hodanja, možete odvostručiti potrošnju kalorija! ‘Ovo može napraviti čuda‘

Piše PSD
12. prosinca 2021. - 22:26
20312772
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Bez obzira na to šetate li dok se vraćate kući s posla ili ste se upisali u školu brzog hodanje, hodanje je nedvojbeno izvrstan oblik vježbanja. Međutim, mnogi ljudi ne žele hodanje tretirati kao oblik tjelovježbe već samo dodatak tome zbog relativno niskog sagorijevanja kalorija. Prema Harvard Healthu, osoba od 70 kilograma koja hoda brzinom od šest i pol kilometara na sat može sagorjeti oko 175 kalorija tijekom 30 minuta hoda.

No, postoji način da značajno povećate ili čak udvostručite svoje sagorijevanje kalorija tijekom svake šetnje, kažu stručnjaci, prenosi Živim.hr.

Intervalni trening će povećati potrošnju kalorija

- Probajte intervalni trening tijekom hodanja. Hodajte ležernim tempom jednu minutu, a zatim hodajte što brže i učinkovitije 30 sekundi. Nastavite...

#HODANJE
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11. svibanj 2024 00:56