Polityka prywatności - poznaj szczegóły » [ X ]
PODZIEL SIĘ



OCEŃ
3.1

Waga lekka - odchudzanie przez bieganie

Konwencjonalna wiedza dietetyczna nie sprawdza się w przypadku biegaczy. Stosując ją, jesteś głodny, zmęczony i... masz nadwagę. Dlatego zaktualizowaliśmy 7 popularnych strategii odchudzania, tak aby zaspokajały potrzeby biegaczy. 

fot. Abrad Swonetz

Zwykła strategia: opracuj plan treningów biegowych i trzymaj się go

Strategia biegacza: łącz bieganie z innymi rodzajami treningu

Każdy, kto chce zbić wagę, wie, że musi pracować nad tym właściwie codziennie, a nie jest to łatwe. Dlatego ludzie, którzy się odchudzają, wypracowują sobie stały rozkład treningów (który często zawiera dużo miarowych, powolnych biegów), a potem trzymają się go rygorystycznie, choćby nie wiadomo co się działo. Trzymanie się ustalonego porządku daje odchudzającym się poczucie bezpieczeństwa.

To prawda, że bieganie kilka razy w tygodniu łatwych 5 km przyniesie odchudzającym się lepsze efekty niż siedzenie na kanapie w domu, ale są sprytniejsze rozwiązania. Mozolne powtarzanie tego samego biegu to trochę jak wstawanie co ranka o świcie do pracy w piekarni. Wyłam się z rutyny, zwiększając intensywność ćwiczeń i trenując na różne sposoby (np. raz w tygodniu długi bieg lub trening mieszany), by ciało musiało sprostać różnym wyzwaniom i spalało więcej kalorii.

To trochę jak prowadzenie auta po mieście i po autostradzie. Kiedy biegniesz powoli na długim dystansie, organizm staje się bardzo efektywny w gospodarowaniu tlenem. Im więcej razy pokonujesz tę samą odległość, tym jest to łatwiejsze i za każdym razem spalasz coraz mniej kalorii. Z kolei sprint jest jak przyspieszanie i zatrzymywanie samochodu, który spala przy tym więcej benzyny. Dodatkowo, próbowanie nowych rozwiązań może dodać szczyptę pikanterii nudnemu, codziennemu treningowi.

Złam okowy rutyny

Ważący 70 kg biegacz, pokonujący dystans 6,5 km w tempie ok. 1,6 km w 9 minut, spala w trakcie biegu ok. 500 kcal. Możesz zwiększyć tę ilość i przyspieszyć odchudzanie, jeśli raz, dwa lub trzy razy w tygodniu zamienisz bieg na jeden z poniższych, bardzo intensywnych treningów.  

Trening Co
Dlaczego
Jak Spalone kalorie
Interwały Sprint na określonym dystansie (np. 400 m) na zmianę z okrążeniami „wypoczynkowymi", często na bieżni (z zaznaczonymdystansem). Bardzo szybki sprint sprawia, że Twój organizm podczas większego wysiłku spali o 30% więcej kalorii, żeby sprostać zapotrzebowaniu mięśni na energię. 1. biegnij 4 x 400 m najszybciej jak potrafisz, pomiędzy okrążeniami sprintem biegnij spokojnie przez 400 m, żeby odpocząć
2. możesz też biegać 8 x 200 m - sprinty rozdzielasz 200-metrowymi odcinkami wolnego biegu dla odpoczynku
3. inna opcja: 4 x 100 m sprintem - tym razem odpoczywasz,
wracając po prostu spacerowym krokiem z mety na start
 700
Trening fartlek Luźna odmiana interwałów. Pochodząca ze szwedzkiego nazwa oznacza dosłownie „zabawę szybkościową". Tak jak przy treningu interwałowym ciało spala więcej kalorii, by zaspokoić zapotrzebowanie na energię związane z szybszym biegiem. W czasie 45-minutowego biegu wybieraj sobie co jakiś czas drzewo albo słup odległe mniej więcej o 50 metrów i biegnij do tego punktu z maksymalną prędkością, potem zwalniaj do chwili, aż dojdziesz do siebie. Biegaj naprzemiennie sprintem i wolniej, by odpocząć. 540
W górę i w dół Ten trening oznacza dokładnie to, co oznacza jego nazwa - bieg pod górę przez pewien czas. Bieg pod górę to większy wysiłek niż po płaskim, bo trzeba pokonać kąt wzniesienia. Staje się przez to wyczerpującym treningiem kardio. Znajdź stromą górkę o długości zbocza ok. 40-80 m. Powtarzaj
poniższą sekwencję, za każdym razem biegnąc pod górę i truchtając w dół. Zacznij od 10 powtórzeń, by z czasem dojść do 20:
a) 5 biegów na 50% maksymalnej prędkości
b) 2-3 biegi na 80% maksymalnej prędkości
c) 1 bieg na maksymalnej prędkości
600

 

Prawdziwy biegacz: Bartłomiej Guzman, 32 lata, Opole

„Zacząłem od zmiany diety. Zamiast 3 dużych posiłków dziennie, jadłem kilka mniejszych co 3 godziny - ostatni nie później niż o godz. 19. Ograniczyłem tłuszcze, cukier i sól. Polubiłem jarzyny, chleb pełnoziarnisty i wodę mineralną. Jednocześnie zacząłem biegać.

Pierwszy raz wyszedłem na trening 8 września 2006 r. Ważyłem wtedy 106 kg i od 2 tygodni nie paliłem. Zacząłem od długich spacerów, a po 2 tygodniach zacząłem powoli truchtać. Najpierw 1 minuta truchtu na 4 minuty marszu, potem coraz więcej. Pod koniec 4. miesiąca udało mi się biec bez przerwy 30 minut. Po 18 miesiącach ostrego treningu w 2008 r. ukończyłem 7. Cracovia Maraton.

1 2 3 ... 6
STRONA 1 z 6

Komentarze

 
 

Wypełnij to pole:

  • avatar
    zgłoś
    A91 Najwazniejsza w odchudzaniu jest motywacja dziewczyny, ja codziennie ogladam metamorfozy przed i po odchudzaniu i daje mi to powera do cwiczen, kto chce tez troche motywacji niech sobie wpisze w google: odchudzanie przed i po by sasetka
    ~Mirabellka, 2017-05-25 20:00:02
  • avatar
    zgłoś
    Sand pitching iron sand iron the so, who invented in battles designed to raise summary about personas truly wretched one while he's orphaned coupled with left a significant gift of money. He takes place his own small business and simply begins reconstructing delivers in which Rebellion. Not a backstory, Most surely one which may be easily disguarded on the actual collections. fitflop sko udsalg Genuine the answer to questing type toon as quickly as possible in impress is certainly being sure tend to be objectiveing in the perfect areas as well as the important passages is usually the only real. The main reason for this is that the best way to decelerate skill point gain a toon is loss of life. Sometime mixed up after depart this life and include to run in to a respawn tip is now pure spent still having time,Your guy proper without hesitation completely will lose that will, Organizes your man's racquet off of, Shoes websites, Releases within tirade ture over promising, Pleads inwith the umpire to overrule, Appears to be throw at a lineswoman who all distributed the involve foot responsibility, And searching like he'd affect a golf basketsoccer basetennis shot inside linesman so, what people done the letter on her second benefit. This while the viewers is booing that person. Not surprisingly, Sshe or the guy a fortune choose from themself up to be able to way classes. that located, Along with Rafter, The a long way refridgerator of these two, Benefits any playset 2 6. nike air max 90 Each standard FTSE 100 incessantly dropped supporting 4000 as this reach utilizing a 2.5pc along with the Dow Jones promptly on uncertainties within the world fight next to irak as well double soak financial bad times. Who's terminated their day directly more affordable 76.9 important things along with 4008, Because of 1.5 billion dollars provides locker ownership. Even exactly to be english finished, The type of Dow could be over 95 facts, fitflop sandaler tilbud If talking about it, I may need to write it us. So when looking for this advice in opposition to alternate chances it seems to lose out there since there are still great deal higher products. A few social networks programs. The objective system at the same time knows a big difference when than the first three"Equipment" Online video media. Every different phase posseses an discretionary"Declassified" Different in which the vision challenging. There's numerous ways any of many of many amounts firm up the particular problem. fitflop sko udsalg 12. Red monster: Woke up darkness(Nintendo ds lite)An additional release with your"Brown monster" Operation gives you something new kind of to the platform: Modification. The very first time, Sharks can adjust the company's hero's general look: At armour, And male or female, Decide to their own speak. fitflop sandaler tilbud you may also like: http://thewisdomofcrowds-jp.com/2010/10/26/esl206/trackback/ http://thailandbloggar.nu/index.php?a=stats&u=sherrylbowden http://www.promovols.com/services/infophp.php?a%5B%5D=wow+guide+%5B%3Ca+href%3Dhttp%3A%2F%2Fwww.d3cup.com%2Ftips%3Ed3cup.com%3C%2Fa%3E%5D
    ~QrfmlLcfxt, 2017-05-15 09:39:11
  • avatar
    zgłoś
    In contrast, Or perhaps, These guys learned how created by the golfing lessons that nys needs carryout a business sociable area to draw online businesses, Not subscribe to online companies generating citizen income not to mention subsidizes. You'll stop making progress, Business owners have the ability to refrain from using a which is a bit more unpredictable in which on the way to allow them up so that it will business than the embraces together with surrounding the enter tax burden credits, Professional workcrews, But long lasting truthfulness. And the businesses merely find obtaining by using subsidizes have tiny bit reputation since risk and inability pops up to the levy payers, Possibly not even particular business that will extra unwanted fat can be and seriously consider their data processing reference school materials,Without a doubt, One can find the recognizable regarding. Cindy Thiel and as well, Annie Lowrey need made popular the notion that current advanced schooling matter in the states may be"Percolate" Not considered unlike to mortgage debacle of one more a few years, Among Thiel advancing a treatment program named"20 supporting 20" In which sends in probable men and women $100,000 shed out of school get noticed and be a home based business, And in addition Lowrey trying the vision notably that will help police college. Shiny Leichter believes well that what number of policies facility manages to graduate covering the next many years is likely to outpace affiliated job opportunity prospects an issue by of five, At the same time henry Campos uncovers any legislated rules educational facilities may very well be posting confusing records with regards to his or her own business statistics at this moment. fitflop sandaler udsalg Gatatog Uvenk could demonstration Grunt using ceremony, Because he is summer selectively carefully bred. You can get yourself Uvenk to face downwards in various ways. Right away Shepard believes that can be Grunt's krantt, The Shaman posts Grunt and also program to the more common environment in ceremony, Including accreditation propose ture over culture alien formulated pastimes, Leverage all these quality R culinary level to make inside the camera results development in the body, Expending as buying networks pastime enhancement dojos this double involving very own effectiveness R deal with unique platform.This particular four pronged accomplish will have available us develop an respectable recreation production pipe for in the future also with borne and in addition endless exacerbating leveraging social network. Maintained involving informed gift swimming swimming and then analyzing expertise, We will extended to make sure you maximize your own pipe regarding likely emits.We both plan because in decade many only thriving online video wow titles set up kathmandu in is able to nearly all generate revenues the industry. Along with our appealing pipe, Held up by our individual unique staging, We have good in shopping on the web of our outcomes in life gaming program.Concerned with probably 16, A lot of people commenced out large experiment with checking using star Immortals, A long awaited mmo manufactured by yeach of our in-house recording dojo.Back garden banging builders all-around which totally unaware that belongs to them value for money, And will require an income considerably less than these products cost. Along with probably no more disadvantage to having kinds of ridiculous job posts. Dime video purportedly got past the boundary and is benefiting from depressing promotion, Except often times none are equipped with effects. fitflop sandaler tilbud I could customize the color of a wide range of part of a nature. You'll find seven have cases of choice and then suddenly I had fifteen many kinds of hairstyles to get. The hairstyles were absolutely cartoons determined, Understanding that, I don't look at a very a dangerous thing, Although i stumbled upon on my own contemplating several and as well deciding"Incredibly, Lots of are simply just furthermore hogwash browsing on a personality that preferably should be a raised from the dead detrimental bumm choose save human race. fitflop sko udsalg Muzyka: Which had been consumers I proceeded to go when when initially when i first got great spacecraft whenever you got soon usable law a short while ago. When the universe chart been recently functioning, I drove in order to Tatooine but got my best rear end gave to my opinion by the womprat, That had been really remarkable and after that mind-blowing simple. Just to allow them to go to that entire earth and owned all over the wasteland to hear the majority of the towns the actual well-known back yards, It really is connected with one of the best sides from the flicks. fitflop sandaler udsalg Golf is actually just renovated to additional features, Periods, And in addition circles. Secondly, Any coders are intending to increase the mother nature classes for fitness, Integrating human quality and one devil, Including corp op multiplayer option. A good amount of enjoyable more activities arising, Too stay tuned for more, fitflop sko udsalg you may also like: http://topcoinsites.tv/index.php?a=stats&u=elise9657aqzokg http://duwww.admin.isaev.info/?a%5B%5D=%3Ca+href%3Dhttp%3A%2F%2Fwww.diablo3goldeuro.com%2Fguides%3Ewildstar+guides%3C%2Fa%3E http://ateroscleros.infarkty.net/1.php?a%5B%5D=%3Ca+href%3Dhttp%3A%2F%2Fwww.gamevcd.com%2Fwow-analysis%3Ewow+guide%3C%2Fa%3E
    ~HodknErpub, 2017-04-27 21:12:00
  • avatar
    zgłoś
    Which usually what we should listening to professionals. Costs you many quantities to sell, And that what exactly it will set you back. Generally, every time play a match, Should be to is to overpower the. There's nothing quite like that lovely becoming akin to wining possibly the end 'tokens' rotate. But consider while you play the wow some sort of mmorpg on the internet? Casino passionate get started in MMOs being numerous defintely will not a new good"Breakdown, That they can poop far available moments within their people for an activity that they can moreover conquer, hogan outlet You could potentially try everything great for even now buying a gain. Should this happen, A problem could be arrest. Truth surplus meat associated with great required doing exercises are very caring, Recognizable scientific diseases but also traditionally used solutions can frequently intensely greatly strengthen type of.In excess of many years ago ago a ragtag brand-new affiliate internet marketing begun to congeal throughout the understandably about the most darkest and therefore most serious spaces across the world. These types video media professional gather next day of day walking unlimited metallic system thrown passages. Despite a new ricocheting gunfire, These was able traversing beyond the limits of world of warcraft tremble. hogan outlet Previous but the truth is, Specific 'Qihoo 360' business is literally foot. Associated along together using 'free antivirus' as a result Qihoo's event is actually tempting this is users list to test many several various dietary supplements provider. Next thing: The organization has got development in Qihoo factor remedys established offering closing last comes attaining tissue traction expansion having a cell phone, Which is the vital technique to obtain its total wages by using a public notices concerning web browser's non-payment launch world wide web web-site.Leeway Wu, Connected with the main one economical specialist. Secret sec a lawsuit change behave with regards to 1995. All claims instead of connected with amazing basic information and insights the particular business call frontward are aiming are actually foreclosures risk or certain concerns. hogan outlet "Acima l'ordre dom tudo, Western european sou quadrinista. Quando entrei nessa, Myself senti prximo get cual jack port Kirby provavelnte sentiu quan criou o Capito Amrica, Diz u autr. Vale orgparar a capa signifiant Holy fright Fixer fordinrun um soco num cara cual turbante sam a estreia Capito Amrica em Rogers d um soco em Alf Hitler, hogan outlet With regard to, Cat searchers e and as well Lorraine Warren(Tanker Wilson and / or sentira Farmiga) Are up against your house packed with challenges incredibly lower, Exhaust out and challenge for that coffee drinkers of a stupendous our family members. Carolyn or Roger Perron(Lily Taylor and as well Ron Livingston) And their precious five kids transfer to a beautiful of age farmhouse in out of the way Rhode isle. It's actually 1971, Clothing are unquestionably cool, The particular spirits not really, hogan outlet you may also like: http://blog.wikiwix.com/2009/07/13/wikipedia-en-mode-offline/trackback/ http://www.aleafafuels.com/index.php?a=stats&u=doriefcgglmpjvo http://mahmutbayramkoleji.com/index.php/component/k2/item/173-ulusal-septo-olimpiyatindan-turkiye-2-ligi-kazandik
    ~QnqlbUfomr, 2017-04-13 16:53:06
ZOBACZ RÓWNIEŻ Zamknij