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Trening interwałowy

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Data: Fri, 25 Feb 2011 Time: 8:58 AM

Trening interwałowy (high-intensity interval training - HIIT) jest formą treningu fizycznego polegającą na przeplataniu krótkich okresów bardzo wzmożonego wysiłku (faz obciążenia), krótkimi okresami umiarkowanego wysiłku (faz niepełnego wypoczynku).

Długość trwania poszczególnych okresów podporządkowana jest zasadzie, zgodnie z którą każdy kolejny wysiłek jest wykonywany na tle niezlikwidowanego zmęczenia po poprzednim. Czas trwania takiego treningu zazwyczaj zamyka się w przedziale od kilkunastu do dwudziestu minut; nie powinien przekroczyć dwudziestu pięciu minut (razem z rozgrzewką).

Największą zaletą treningu interwałowego jest nawet trzykrotnie większa redukcja tkanki tłuszczowej niż umożliwia to klasyczny trening aerobowy, przy o połowę mniejszym wysiłku energetycznym i ponad połowę krótszym czasie treningu.Jednakże efekty treningu interwałowego nie ograniczają się tylko do szybkiego spalania kalorii. Metoda ta bardzo poprawia wydolność i ogólną sprawność fizyczną. Dlatego też popularna jest wśród sportowców, na przykład biegaczy długodystansowych, pływaków czy rowerzystów.

W treningu interwałowym ważne jest pojęcie - tętno maksymalne. Jest nim różnica: 220 – twój wiek.

Wyróżnić możemy dwa rodzaje treningu interwałowego:

  • intensywny (dla bardziej zaawansowanych),
  • ekstensywny (dla początkujących).

Trening intensywny polega na przeplataniu wysiłku na poziomie 90% tętna maksymalnego z odpoczynkiem, w którym tętno spada do 60%. Ekstensywny natomiast to wysiłek na poziomie 85% maksymalnego tętna przeplatany odpoczynkiem, w czasie którego tętno spada do 65%. Najpopularniejszą formą treningu interwałowego jest przeplatanie sprintu na bieżni ze spokojnym marszem lub truchtem, ale można także wykorzystać rowerek stacjonarny, ergometr wioślarski, steper i inne przyrządy. W czasie treningu i po nim należy obserwować reakcje swojego organizmu i nie dopuścić do jego przetrenowania. Dlatego dobrze jest stopniowo, z tygodnia na tydzień, wydłużać czas i zwiększać intensywność treningu.

Trening interwałowy jest wskazany dla osób zdrowych i aktywnych. Najlepiej przed jego rozpoczęciem skonsultować się z lekarzem.

O autorze

Autor: eWaW


Ocena: Jeszcze nieoceniony

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