{"id":4241,"date":"2016-11-14T18:09:32","date_gmt":"2016-11-14T16:09:32","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=4241"},"modified":"2023-05-31T11:53:50","modified_gmt":"2023-05-31T09:53:50","slug":"sta-je-metabolicki-trening-i-cemu-sluzi","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/sta-je-metabolicki-trening-i-cemu-sluzi\/","title":{"rendered":"\u0160ta je Metaboli\u010dki Trening i \u010cemu Slu\u017ei?"},"content":{"rendered":"\n

Metaboli\u010dki trening spada u dinami\u010dne, efikasne, zanimljive i vrlo prilagodljive treninge kojima je primarni zadatak ubrzavanje metabolizma. Uz pove\u0107anju energetsku potro\u0161nju tokom, ali i nakon treninga, metaboli\u010dki trening \u0107e regulisati telesnu kila\u017eu i uspostaviti pravilnu ravnote\u017eu u \u017eivotu. Isprobajte jedan od najefikasnijih treninga i ostvarite svoje ciljeve u najkra\u0107em vremenskom roku! <\/strong><\/p>\n\n\n\n

\n\n\n\n

Metaboli\u010dki trening se zasniva na fiziolo\u0161kom odgovoru i uti\u010de na energetske sastave celog organizma. Njegove glavne karakteristike su ubrzan rad srca, visok intenzitet, kratke pauze i anga\u017eovanje celokupne muskulature tela kako bi se rad metabolizma \u0161to pre pokrenuo i generalno ubrzao.<\/p>\n\n\n\n

Jedna od prednosti metaboli\u010dkog treninga jeste EPOC (excess post-exercise oxygen consumption<\/em>) – pove\u0107anja konzumacija kiseonika i nakon ve\u017ebanja. EPOC predstavlja niz reakcija koje se odvijaju na razli\u010ditim nivoima tela – trud organizma da se vrati u prvobitno stanje, ali znatno ve\u0107om brzinom. Samim tim, potrebna je i dodatna energija, \u0161to dovodi do br\u017eeg gubljenja kilograma \u010dak i dugo nakon treninga.<\/p>\n\n\n\n

Pro\u010ditajte \u0161ta je Metaboli\u010dki Trening, kome je namenjen, \u010demu slu\u017ei, kao i primere efektivnih metaboli\u010dkih treninga koje mo\u017eete trenirati uz svoju FitPass karticu<\/a><\/span>.<\/strong><\/p>\n\n\n\n

\u0160ta je Metaboli\u010dki Trening<\/h2>\n\n\n\n
\"Metaboli\u010dki<\/figure>\n\n\n\n

Metaboli\u010dki trening bi se mogao opisati kao skup slo\u017eenih ve\u017ebi koje se obavljaju u nizu sa \u0161to manje odmora izme\u0111u njih. Na taj na\u010din se sagorevanje kalorija dovodi do maksimuma, a brzina metabolizma se pove\u0107ava i nakon treninga.<\/p>\n\n\n\n

Ve\u017ebe koje se mogu praktikovati prilikom metaboli\u010dkog treninga su neograni\u010dene – od kardio do treninga snage, ve\u017ebi sa sopstvenim optere\u0107enjem ili mnogobrojnim rekvizitima…<\/p>\n\n\n\n

\n

Efikasan metaboli\u010dki trening mo\u017ee trajati i 30 – 45 minuta i bi\u0107e dovoljan za ostvarenje \u017eeljenih ciljeva – skidanja masnih naslaga ili dostizanje odre\u0111enog stepena snage i izdr\u017eljivosti. <\/strong><\/span><\/p>\n<\/blockquote>\n\n\n\n

Najbolje rezultate u ubrzavanju metabolizma, sagorevanju kalorija i masti posti\u017eu se kombinacijom kra\u0107ih kardio treninga sa treninzima snage.<\/p>\n\n\n\n

Pridr\u017eavanjem pravila metaboli\u010dkog treninga obezbedi\u0107ete sebi kratak, ali efikasan trening koji \u0107e brzo pokazati napredak: trening mora biti visokog intenziteta (intenzivniji nego klasi\u010dan kardio trening<\/a><\/em>), potrebno je da pauze izme\u0111u ve\u017ebi budu kra\u0107e, kombinuju se kompleksne i parcijalne ve\u017ebe kroz takozvane “supersetove”. Na taj na\u010din \u0107e se pove\u0107ati kalorijski deficit i to ne samo tokom, ve\u0107 i nakon treninga.<\/p>\n\n\n\n

Metaboli\u010dki Trening Primeri<\/h3>\n\n\n\n

Vrste metaboli\u010dkog treninga mogu do\u0107i u nekoliko varijacija. Na vama je da odaberete onaj koji najvi\u0161e odgovara va\u0161im potrebama, mogu\u0107nostima i ciljevima.<\/p>\n\n\n\n

    \n
  • Funkcionalni trening ili CrossFit <\/strong>
    Crossfit je kombinacija treninga snage, pliometrijskih ve\u017ebi (ve\u017ebe koje podrazumevaju maksimalno anga\u017eovanje mi\u0161i\u0107a sa ciljem da pove\u0107aju snagu i brzinu<\/em>), trening brzine, olimpijski stil i trening snage podizanja tegova, ve\u017ebe koje se oslanjaju na te\u017einu tela, gimnasti\u010dke i ve\u017ebe izdr\u017eljivosti. Visokog je intenziteta i predstavlja jednu vrstu kru\u017enog treninga.<\/li>\n\n\n\n
  • HIIT Trening (high intensity interval training) <\/strong>
    HIIT trening predstavlja intervalni trening visokog intenziteta. U pitanju su aerobne aktivnosti umerenog intenziteta isprekidane intervalima visokog intenziteta. Na taj na\u010din se sagoreva vi\u0161e kalorija i masnih naslaga nego tokom treninga niskog\/umerenog intenziteta.<\/li>\n\n\n\n
  • Kru\u017eni trening <\/strong>
    Kru\u017eni trening je najvi\u0161e preporu\u010dljiv po\u010detnicima. Me\u0111utim, ukoliko podesite ve\u0107e optere\u0107enje prilikom ve\u017ebi koje se rade, dobi\u0107ete izuzetan metaboli\u010dki trening koji \u0107e sa lako\u0107om sagoreti sve masne naslage i brzo do\u0107i do \u017eeljenog napredka. Ve\u017ebe koje se rade “u krug” su: \u010du\u010dnjevi, sklekovi, zgibovi, trbu\u0161njaci, iskoraci, le\u0111na ekstenzija…<\/li>\n<\/ul>\n\n\n\n

    Metaboli\u010dki trening mo\u017eete raditi odvojeno kao samostalan trening ili u okviru svog standardnog kardio treninga na samom kraju kao zavr\u0161nicu (oko 10-ak minuta). Za po\u010detnike se preporu\u010duje 1 do 2 metaboli\u010dkog treninga nedeljno, kako bi se privikli na ve\u017ebe i visok intenzitet ve\u017ebanja.<\/p>\n\n\n\n

    Kome je Namenjen Metaboli\u010dki Trening<\/h4>\n\n\n\n

    Metaboli\u010dki trening preporu\u010duju se svima, ali pogotovo osobama koje:<\/p>\n\n\n\n

      \n
    • \u017dele da pove\u0107aju energetsku potro\u0161nju i skinu vi\u0161ak masnih naslaga<\/li>\n\n\n\n
    • \u017dele da ubrzaju bazalni metabolizam tj potro\u0161nju kalorija u mirovanju<\/li>\n\n\n\n
    • \u017dele da pobolj\u0161aju svoje sportske performanse<\/li>\n\n\n\n
    • \u017dele da pobolj\u0161aju rad kardiovaskularnog sistema i mi\u0161i\u0107nu izdr\u017eljivost<\/li>\n\n\n\n
    • \u017dele izazov, tj da se oprobaju u zanimljivim i dinami\u010dnim treninzima<\/li>\n\n\n\n
    • Svima koji \u017eele efikasan trening koji ne oduzima previ\u0161e vremena.<\/li>\n<\/ul>\n\n\n\n

      \"Metaboli\u010dki<\/h4>\n","protected":false},"excerpt":{"rendered":"

      Metaboli\u010dki trening spada u dinami\u010dne, efikasne, zanimljive i vrlo prilagodljive treninge kojima je primarni zadatak ubrzavanje metabolizma. Uz pove\u0107anju energetsku potro\u0161nju tokom, ali i nakon treninga, metaboli\u010dki trening \u0107e regulisati telesnu kila\u017eu i uspostaviti pravilnu ravnote\u017eu u \u017eivotu. Isprobajte jedan od najefikasnijih treninga i ostvarite svoje ciljeve u najkra\u0107em vremenskom roku!  Metaboli\u010dki trening se zasniva na […]<\/p>\n","protected":false},"author":2,"featured_media":4242,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[6],"tags":[],"yoast_head":"\n\u0160ta je Metaboli\u010dki Trening i \u010cemu Slu\u017ei? | Fitpass<\/title>\n<meta name=\"description\" content=\"Metaboli\u010dki Trening\u00a0spada\u00a0u dinami\u010dne, efikasne\u00a0i vrlo prilagodljive treninge\u00a0koji slu\u017ee za ubrzavanje metabolizma. 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