{"id":122,"date":"2012-06-17T06:24:50","date_gmt":"2012-06-17T13:24:50","guid":{"rendered":"https:\/\/www.ziva-voda.com\/blog\/?p=122"},"modified":"2015-07-18T09:28:18","modified_gmt":"2015-07-18T16:28:18","slug":"kako-z-manj-treningov-do-hitrejsega-teka","status":"publish","type":"post","link":"https:\/\/ziva-voda.com\/blog\/kako-z-manj-treningov-do-hitrejsega-teka\/","title":{"rendered":"Kako s Kraj\u0161im Treningom do Hitrej\u0161ega Teka?"},"content":{"rendered":"<h3><span style=\"color: #ff0000;\">Ali je Res, da je 30 minut Vse kar Potrebujete?<\/span><\/h3>\n<p>Na pragu poletne \u0161portne sezone, teka\u010di po celi Evropi dalj\u0161anje dneva izkori\u0161\u010dajo za dodatne treninge.<br \/>\nAmpak, kako bi ravnali, \u010de bi jim zaupali, da s podalj\u0161anjim treningom dejansko ne storijo ni\u010d, da bi zbolj\u0161ali svoje rezultate.<\/p>\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong>Poglejte si video<\/strong> s profesorjem Jensom Bangsbo, kjer predstavi koncept treninga 10-20-30 in obrazlo\u017ei rezultate iz nedavno objavljene \u0161tudije.<\/span><\/p>\n<div align=\"center\"><iframe data-src=\"https:\/\/video.ku.dk\/1026869.ihtml?token=d49a98f213946e646d0f04569b586851&amp;source=share&amp;photo%5fid=6318436\" width=\"505\" height=\"284\" frameborder=\"0\" scrolling=\"no\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/div>\n<p style=\"text-align: center;\"><em>Avtor: <em>Carsten Lundager<\/em><br \/>\n<\/em><\/p>\n<p>Z vidika ekipe danskih raziskovalcev, ki je konec maja 2012 objavila izsledke raziskave novega koncepta treninga, ki kljub precej\u0161njemu zmanj\u0161anju celotnega \u010dasa treninga, lahko izbolj\u0161a sposobnosti pri teku kot pri zdravju.<\/p>\n<p>V prispevek za Journal of Applied Physiology, je ekipa iz Univerze v Kopenhagnu predstavila svoj nov &#8216;<strong>10-20-30<\/strong>&#8216; <strong>koncept treninga<\/strong>. Po njihovi \u0161tudiji so teka\u010di izbolj\u0161ali u\u010dinkovitost v teku na 1.500 metrov za 23 sekund, in v teku na 5 km za skoraj minuto, kljub 50-odstotnemu zmanj\u0161anju njihove skupnega \u010dasa treninga v 7 tedenskem obdobju.<\/p>\n<p>10-20-30 koncept treninga je sestavljen iz 1 km ogrevanja pri nizki intenzivnosti, nato za 3 do 4 sklopov 5 minutnega teka, med katerimi je vsaki\u010d za 2 minuti po\u010ditka. Vsak sklop je sestavljen iz 5 zaporednih 1-minutnih intervalov, ki so razdeljeni v 30, 20 in 10 sekund teka po vrsti v nizki, zmerni in skoraj maksimalni intenzivnosti.<\/p>\n<p>V raziskavi je sodelovalo 18 srednje treniranih teka\u010dev, poleg pove\u010danja njihove u\u010dinkovitosti pri teku, so tudi vsi izkusili znatno zmanj\u0161anje krvnega tlaka in zmanj\u0161anje holesterola v krvi.<\/p>\n<p>&#8220;Bili smo zelo presene\u010deni, ko smo ugotovili tak\u0161no izbolj\u0161anje zdravstvenega stanja ob upo\u0161tevanju, da se udele\u017eenci ukvarjajo s tekom \u017ee ve\u010d let,&#8221; je povedal vodja projekta, profesor Jens Bangsbo iz Oddelku za vaje znanosti in \u0161porta, Univerze v Kopenhagnu. &#8220;Rezultati ka\u017eejo, da ima ta zelo intenziven trening velik potencial za izbolj\u0161anje zdravstvenega stanja \u017ee natreniranih posameznikov.&#8221;<\/p>\n<h3><span style=\"color: #ff0000;\">30 minut <span style=\"color: #000000;\">je<\/span> Vse <\/span>kar potrebujete<\/h3>\n<div id=\"attachment_124\" style=\"width: 312px\" class=\"wp-caption alignleft\"><a href=\"https:\/\/www.ziva-voda.com\/blog\/wp-content\/uploads\/2012\/06\/tek_10-20-30.jpg\"><img decoding=\"async\" aria-describedby=\"caption-attachment-124\" class=\"wp-image-124 lazyload\" style=\"--smush-placeholder-width: 302px; --smush-placeholder-aspect-ratio: 302\/196;margin-left: 0px; margin-right: 10px;\" title=\"tek_10-20-30\" data-src=\"https:\/\/www.ziva-voda.com\/blog\/wp-content\/uploads\/2012\/06\/tek_10-20-30.jpg\" alt=\"30 minut je dovolj za tek\" width=\"302\" height=\"196\" data-srcset=\"https:\/\/ziva-voda.com\/blog\/wp-content\/uploads\/2012\/06\/tek_10-20-30.jpg 361w, https:\/\/ziva-voda.com\/blog\/wp-content\/uploads\/2012\/06\/tek_10-20-30-300x195.jpg 300w\" data-sizes=\"(max-width: 302px) 100vw, 302px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/a><p id=\"caption-attachment-124\" class=\"wp-caption-text\">Avtor: Carsten Lundager<\/p><\/div>\n<p>Koncept treninga 10-20-30 je mogo\u010de enostavno vklju\u010diti v prenapolnjen dnevni urnik, ker je \u010das potreben za sam trening sorazmerno kratek. Vse skupaj je potrebno od 20 do 30 minut, vklju\u010dno z ogrevanjem.<\/p>\n<p>Poleg vsega, lahko posamezniki z razli\u010dnimi stopnjami pripravljenosti in izku\u0161njami trenirajo skupaj, saj koncept treninga 10-20-30 vklju\u010duje relativne hitrosti in po\u010dasen tek z 2-minutnimi pavzami za po\u010ditek.<\/p>\n<p>Thomas Gunnarsson, ki je tudi sodeloval pri \u0161tudiji, dodaja, da se je skozi projekt tudi \u010dustveno dobro po\u010dutje udele\u017eencev izbolj\u0161alo: &#8220;Na podlagi vpra\u0161alnika s katerim se ugotavlja okrevanje in stres, ki smo ga uporabili pred in po 7-tedenskem obdobju treninga, smo ugotovili zmanj\u0161anje \u010dustvene napetosti v primerjavi s kontrolno skupino, ki je v tem \u010dasu nadaljevala s svojim obi\u010dajnim na\u010dinom treninga.&#8221;<\/p>\n<p>Katrine Dahl, ena od udele\u017eenk te \u0161tudije o teku, je pripomnila v zvezi s tem izbolj\u0161anje dobrega po\u010dutja, in predvsem dru\u017eaben zna\u010daj tega koncepta treninga: &#8220;Trening je bilo zelo navdihujo\u010d. Nisem mogla \u010dakati, da gremo ven in te\u010dem skupaj z drugimi. Danes te\u010dem hitreje, kot sem kdajkoli mislila, da je mogo\u010de. &#8221;<\/p>\n<p>Za ve\u010d informacij lahko obi\u0161\u010dete spletno stran Univerze v Kopenhagnu:<\/p>\n<p><a title=\"Vir\" href=\"https:\/\/news.ku.dk\/all_news\/2012\/2012.5\/new_research_shows_runners_can_improve_health_and_performance_with_less_training\/\">https:\/\/news.ku.dk\/all_news\/2012\/2012.5\/new_research_shows_runners_can_improve_health_and_performance_with_less_training\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ali je Res, da je 30 minut Vse kar Potrebujete? Na pragu poletne \u0161portne sezone, teka\u010di po celi Evropi dalj\u0161anje dneva izkori\u0161\u010dajo za dodatne treninge. Ampak, kako bi ravnali, \u010de bi jim zaupali, da s podalj\u0161anjim treningom dejansko ne storijo ni\u010d, da bi zbolj\u0161ali svoje rezultate. Poglejte si video s profesorjem Jensom Bangsbo, kjer predstavi [&hellip;]<\/p>\n","protected":false},"author":88889,"featured_media":124,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[8,144],"tags":[107,108,22,23],"class_list":["post-122","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-raziskave","category-videoposnetki","tag-holesterol","tag-krvni-tlak","tag-tek","tag-trening","et-has-post-format-content","et_post_format-et-post-format-standard"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Teka\u010di - Kako Z Manj Treninga Izbolj\u0161ati Rezultate In Zdravje?<\/title>\n<meta name=\"description\" content=\"Nova Raziskava Razkrila, Da Z Manj Treninga Teka\u010di lahko Izbolj\u0161ajo Rezultate In Zdravstveno Stanje. 10-20-30 koncept treninga je sestavljen iz 1 km ogre...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ziva-voda.com\/blog\/kako-z-manj-treningov-do-hitrejsega-teka\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Teka\u010di - 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