Amint arr\u00f3l kor\u00e1bban \u00edrtam, Bea – aki \u00e9letm\u00f3dtan\u00e1csad\u00f3, illetve szem\u00e9lyi edz\u0151 (is) -, felaj\u00e1nlotta, hogy b\u00e1rmilyen k\u00e9rd\u00e9sre sz\u00edvesen v\u00e1laszol e t\u00e1rgyk\u00f6r\u00f6kben. \u00cdme al\u00e1bbiakban az els\u0151 k\u00e9rd\u00e9s, illetve a v\u00e1lasz.<\/p>\n
Kedves Bea!<\/p>\n
37,5 \u00e9ves vagyok, 30-as BMI-vel, k\u00f6rte t\u00edpus\u00fa elh\u00edz\u00e1ssal.
A k\u00e9rd\u00e9sem: mi van akkor, ha \u00e9n nem b\u00edrok 119-es pulzuson \u201emaradni\u201d? Egy 6 \u00e9ves edz\u00e9sterv alapj\u00e1n dolgozom, f\u00e9l \u00f3r\u00e1t az ellipticalen, f\u00e9l \u00f3r\u00e1t a der\u00e9kk\u00edm\u00e9l\u0151s szobabicajon tekerek. A szobabicajon m\u00e9g csak-csak tudok olyan lass\u00fa lenni (4-6 fokozaton), hogy levigyem 124-re, de az ellipticalon ugyanez nekem csigalass\u00fanak t\u0171nik, 5-7 er\u0151ss\u00e9gen megyek, az egy kellemes ellentart\u00e1snak t\u0171nik. Ha k\u00e9nyelmes temp\u00f3ban megyek (17 km\/h bicajon \u00e9s 7 km\/h az ellipticalen), akkor az el\u0151bbin 132, az ut\u00f3bbin viszont olykor 150-es is lesz a pulzusom. Nyugalmi helyzetben 78 k\u00f6r\u00fcli, nem vagyok nagyon fitt. \ud83d\ude42<\/p>\nUt\u00e1na pedig az er\u0151g\u00e9pekkel dolgozom. Eddig nagyon eredm\u00e9nyesnek t\u0171nik, nem f\u00e1raszt, nincs k\u00fcl\u00f6n\u00f6sebb izoml\u00e1zam se. Az\u00e9rt v\u00e1lasztottam ezt, mert ut\u00e1lom a fitnesz-ugrabugr\u00e1l\u00e1st, mert el\u0151sz\u00f6r is leszakad t\u0151le a mellem, m\u00e1sodszor meg mindig izoml\u00e1zam van ut\u00e1nuk. Ink\u00e1bb v\u00e1llalom, hogy izmos leszek. A Pilates tetszett, csak annak semmi eredm\u00e9ny\u00e9t nem l\u00e1ttam (akkor csak \u00fasztam \u00e9s heti 3x Pilateseztem).<\/p>\n
Most nem tudok \u00faszni (bez\u00e1rt a medence karbantart\u00e1s miatt, \u00e9s nem akarok m\u00e1sikat keresni), de a m\u00e1sik k\u00e9rd\u00e9sem az lenne, hogy egy csom\u00f3an mondj\u00e1k, hogy az \u00fasz\u00e1ssal nem lehet fogyni, igaz ez? (Nem hiszem el!) De febru\u00e1rt\u00f3l szeretn\u00e9k \u00fajra \u00faszni, \u00e1ltal\u00e1ban a mell\u00fasz\u00e1st (arcbetev\u0151s rendeset) szeretem, meg a h\u00e1t\u00fasz\u00e1st, a gyors\u00fasz\u00e1s-technik\u00e1m sz\u00f6rny\u0171, \u00edgy sz\u00e9gyellem. \ud83d\ude00<\/p>\n
Bocs a fecseg\u00e9s\u00e9rt, a l\u00e9nyeg: mi lesz velem (pontosabban a zs\u00edrommal), ha t\u00fal magas a pulzusom a kardioprogram alatt, \u00e9s az \u00fasz\u00e1ssal lehet-e fogyni (mert \u00faszni jobban szeretek, mint szobabicajozni)?<\/p>\n
K\u00f6sz\u00f6n\u00f6m sz\u00e9pen el\u0151re is!
Orsi <\/p><\/blockquote>\nBea v\u00e1lasza pedig a k\u00f6vetkez\u0151:<\/p>\n
Kedves Orsi!<\/p>\n
Nos, azok alapj\u00e1n, amiket le\u00edrt\u00e1l, javaslatom a k\u00f6vetkez\u0151:
A kardio edz\u00e9s nagyon fontos, a h\u00e1tt\u00e1ml\u00e1s ker\u00e9kp\u00e1r optim\u00e1lis, az k\u00edm\u00e9li a boka- \u00e9s t\u00e9rd\u00edz\u00fcleteket is.
Az edz\u00e9st \u00fagy lenne c\u00e9lszer\u0171 fel\u00e9p\u00edteni, hogy 20 perc kardio (ker\u00e9kp\u00e1r vagy elliptikus, vagy s\u00e9ta a fut\u00f3padon), ezt k\u00f6vesse kb. 20 perces s\u00falyz\u00f3s edz\u00e9s, nagyon fontos, hogy kis s\u00falyokkal, 15-20-as ism\u00e9tl\u00e9sekkel, 3-as sorozatban. Minden izomcsoportot minden edz\u00e9sen \u00e1t kell mozgatni. A s\u00falyz\u00f3z\u00e1s ut\u00e1n pedig legyen \u00fajabb 20 perc kardio – ez kit\u00f6lt \u00edgy egy kb. 1-1 \u00e9s 1\/4 \u00f3r\u00e1s edz\u00e9st.
Ebb\u0151l kellene heti h\u00e1rom.
Ha t\u00fal gyorsan felmegy a pulzusod s\u00falyz\u00f3s edz\u00e9s k\u00f6zben, tarts sz\u00fcneteket a sorozatok k\u00f6z\u00f6tt, de a pulzus ne menjen 120 al\u00e1.
Ezen k\u00edv\u00fcl c\u00e9lszer\u0171 beiktatni heti egy kardio k\u00f6redz\u00e9st: 20-20-20 perc a k\u00fcl\u00f6nb\u00f6z\u0151 g\u00e9peken, a pulzusod ne menjen 165-168 f\u00f6l\u00e9.
Ha m\u00e9gis k\u00f6nnyen f\u00f6l\u00e9megy – ez a t\u00fals\u00fallyal \u00f6sszef\u00fcg\u00e9sben \u00e1llhat -, azt kell ellen\u0151rizni, az iram cs\u00f6kkent\u00e9s\u00e9vel mennyi id\u0151 alatt cs\u00f6kken vissza a pulzus a k\u00edv\u00e1nt tartom\u00e1nyba: ha gyorsan – 10-20 m\u00e1sodperc alatt – az azt jelenti, hogy a kering\u00e9sed rendben van, \u00e9s ez j\u00f3. Ha viszont sok\u00e1ig tart, am\u00edg lecs\u00f6kken a pulzus, akkor \u00e9rdemes szakorvost felkeresni ellen\u0151rz\u0151 vizsg\u00e1lat c\u00e9lj\u00e1b\u00f3l.
Az \u00fasz\u00e1s nagyon j\u00f3, de mivel a zs\u00edr\u00e9get\u00e9s 40 perc ut\u00e1n indul be, minimum 40 percig kell, hogy tartson.
A pilates csak akkor eredm\u00e9nyes, ha a gyakorlatok pontosan vannak v\u00e9grehajtva – \u00fagy\u00a0 viszont a heti h\u00e1romnak m\u00e1r csod\u00e1t k\u00e9ne m\u0171velnie!
Azonban a mozg\u00e1snak a s\u00falycs\u00f6kkent\u00e9sben 30 sz\u00e1zal\u00e9knyi s\u00falya van, a t\u00f6bbi 70 sz\u00e1zal\u00e9k a t\u00e1pl\u00e1lkoz\u00e1s (persze, egym\u00e1s n\u00e9lk\u00fcl nem m\u0171k\u00f6dnek); teh\u00e1t, nagyon \u00e9rdekelne, hogyan t\u00e1pl\u00e1lkozol, ha err\u0151l \u00edrn\u00e1l, tal\u00e1n t\u00f6bbet tudn\u00e9k seg\u00edteni.
Rem\u00e9lem, hasznosak lesznek sz\u00e1modra a tan\u00e1csaim, k\u00f6sz\u00f6n\u00f6m a bizalmadat!<\/p>\nBea<\/p><\/blockquote>\n
K\u00e9rdezzetek b\u00e1tran, az e-mailt k\u00fcldj\u00e9tek a praktikaksokgyerekhez(kukac)gmail(pont)com c\u00edmre – vagy, ha nem annyira szem\u00e9lyes jelleg\u0171 a k\u00e9rd\u00e9s, kommentben is feltehetitek.<\/p>\n","protected":false},"excerpt":{"rendered":"
Amint arr\u00f3l kor\u00e1bban \u00edrtam, Bea – aki \u00e9letm\u00f3dtan\u00e1csad\u00f3, illetve szem\u00e9lyi edz\u0151 (is) -, felaj\u00e1nlotta, hogy b\u00e1rmilyen k\u00e9rd\u00e9sre sz\u00edvesen v\u00e1laszol e t\u00e1rgyk\u00f6r\u00f6kben. \u00cdme al\u00e1bbiakban az els\u0151 k\u00e9rd\u00e9s, illetve a v\u00e1lasz. Kedves … <\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[82],"tags":[204,147,205],"class_list":["post-266","post","type-post","status-publish","format-standard","hentry","category-eletmodvaltas-fogyokura-mozgas","tag-eletmodvaltas","tag-fogyokura","tag-mozgas"],"yoast_head":"\n
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