{"id":566,"date":"2022-08-29T09:36:37","date_gmt":"2022-08-29T09:36:37","guid":{"rendered":"https:\/\/sportano.ro\/blog\/hiit-ce-fel-de-antrenament-este-cate-calorii-arde-exemplu-de-plan-de-exercitii-efecte-contraindicatii\/"},"modified":"2025-07-22T12:39:14","modified_gmt":"2025-07-22T12:39:14","slug":"hiit-ce-fel-de-antrenament-este-cate-calorii-arde-exemplu-de-plan-de-exercitii-efecte-contraindicatii","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/hiit-ce-fel-de-antrenament-este-cate-calorii-arde-exemplu-de-plan-de-exercitii-efecte-contraindicatii\/","title":{"rendered":"HIIT: ce fel de antrenament este? C\u00e2te calorii arde? Exemplu de plan de exerci\u021bii, efecte, contraindica\u021bii"},"content":{"rendered":"

HIIT este un antrenament cu intervale de \u00eenalt\u0103 intensitate, care este o modalitate eficient\u0103 de a reduce gr\u0103simea corporal\u0103. Dup\u0103 acest tip de antrenament, metabolismul t\u0103u este accelerat timp de 48 de ore. HIIT ce este, c\u00e2t timp ar trebui s\u0103 dureze, c\u00e2t de des po\u021bi s\u0103 o faci \u0219i c\u00e2te calorii arzi de obicei \u00eentr-o sesiune? <\/strong><\/p>\n

HIIT: ce fel de antrenament este? Defini\u021bie \u0219i principii<\/h2>\n

HIIT \u00eenseamn\u0103 „High Intensity Interval Training” (antrenament cu intervale de intensitate ridicat\u0103). Acesta a fost dezvoltat ini\u021bial pentru a satisface nevoile sportivilor profesioni\u0219ti ca supliment la ciclul de preg\u0103tire pentru competi\u021bii \u0219i pentru a \u00eembun\u0103t\u0103\u021bi rezisten\u021ba. Cu toate acestea, eficien\u021ba sa ridicat\u0103 \u00een reducerea gr\u0103simii corporale, varietatea de exerci\u021bii \u0219i durata scurt\u0103 a intervalelor l-au f\u0103cut popular printre amatorii de antrenament de activitate fizic\u0103 \u00een s\u0103lile de sport \u0219i cluburile de fitness.<\/p>\n

Antrenamentul HIIT este o alternan\u021b\u0103 de munc\u0103 anaerob\u0103 (anaerob\u0103) la 90-100% din ritmul cardiac maxim (cel mai u\u0219or de calculat folosind formula HRmax = 220 – v\u00e2rsta) \u0219i munc\u0103 aerob\u0103 (aerob\u0103) la un nivel moderat (60% HRmax). Faza intens\u0103 ar trebui s\u0103 dureze 15 secunde, iar cea moderat\u0103 30-60 de secunde. Cu c\u00e2t sunte\u021bi mai antrenat, cu at\u00e2t mai mult pute\u021bi varia aceste rapoarte, de exemplu, p\u0103str\u00e2nd aceea\u0219i durat\u0103 a efortului de intensitate mare \u0219i a celui mai calm (15:15 secunde).<\/p>\n

\"Un<\/p>\n

Ce efecte are antrenamentul HIIT?<\/h2>\n

O siluet\u0103 mai sub\u021bire, mai pu\u021bine kilograme, o for\u021b\u0103 muscular\u0103 mai mare \u0219i o capacitate aerobic\u0103 \u00eembun\u0103t\u0103\u021bit\u0103 sunt doar c\u00e2teva dintre lista extins\u0103 de beneficii pe care le aduc intervalele sistematice HIIT.<\/p>\n

Arderea gr\u0103similor<\/h3>\n

Exerci\u021biile fizice intense efectuate pe o perioad\u0103 scurt\u0103 de timp \u0219i \u00een condi\u021bii anaerobe determin\u0103 organismul s\u0103 creasc\u0103 ulterior EPOC (consumul excesiv de oxigen dup\u0103 efort), ceea ce duce la o ardere sporit\u0103 a caloriilor timp de c\u00e2teva ore sau chiar dou\u0103 zile. Acest lucru se datoreaz\u0103, de asemenea, faptului c\u0103 HIIT dezechilibreaz\u0103 puternic organismul \u0219i, odat\u0103 ce exerci\u021biul intens se termin\u0103, acesta folose\u0219te mai mult\u0103 energie pentru a reveni la func\u021bionarea normal\u0103, ceea ce include echilibrarea datoriei de oxigen sau eliminarea acidului lactic din mu\u0219chi). \u00cen termeni mai simpli, atunci c\u00e2nd v\u0103 odihni\u021bi, organismul arde depozitele de gr\u0103sime acumulate. Cu c\u00e2t antrenamentul a fost mai dur, cu at\u00e2t EPOC are de obicei o valoare mai mare, ceea ce \u00eenseamn\u0103 o ardere mai bun\u0103 a gr\u0103similor.<\/p>\n

Performan\u021b\u0103 \u00eembun\u0103t\u0103\u021bit\u0103<\/h3>\n

Prin introducerea de intervale \u00een planul de antrenament, \u00eembun\u0103t\u0103\u021bi\u021bi at\u00e2t capacitatea aerob\u0103, c\u00e2t \u0219i cea anaerob\u0103 prin cre\u0219terea toleran\u021bei la diferite tipuri de efort. Acest lucru v\u0103 va oferi o mai bun\u0103 condi\u021bie fizic\u0103 \u0219i rezisten\u021b\u0103, ceea ce \u00eenseamn\u0103 c\u0103 ve\u021bi obosi mai pu\u021bin.<\/p>\n

\u00cembun\u0103t\u0103\u021birea inimii \u0219i a sistemului circulator<\/h3>\n

Prin antrenamentul la un plafon aerobic ridicat (prescurtat VO2max, sau capacitatea aerobic\u0103 maxim\u0103), aceast\u0103 rat\u0103 se \u00eembun\u0103t\u0103\u021be\u0219te, iar acest lucru se traduce printr-o mai bun\u0103 func\u021bionare a inimii \u0219i a circula\u021biei. Acest lucru, la r\u00e2ndul s\u0103u, se traduce printr-un risc mai mic de boli cardiovasculare, deoarece reduce\u021bi tensiunea arterial\u0103 \u0219i face\u021bi ca vasele de s\u00e2nge s\u0103 fie mai flexibile. \u00cen plus, HIIT ajut\u0103 la reducerea colesterolului r\u0103u (LDL), ceea ce reduce riscul de ateroscleroz\u0103.<\/p>\n

Cre\u0219terea \u021besutului muscular<\/h3>\n

Durata scurt\u0103 a antrenamentelor de tip HIIT asigur\u0103 faptul c\u0103 mu\u0219chii nu se catabolizeaz\u0103 \u0219i, dimpotriv\u0103, \u00eei face mai puternici. Cu toate acestea, pentru a c\u00e2\u0219tiga mai mult\u0103 mas\u0103 muscular\u0103, este esen\u021bial s\u0103 completa\u021bi antrenamentul pe intervale cu un antrenament de for\u021b\u0103 \u0219i s\u0103 urm\u0103ri\u021bi o diet\u0103 echilibrat\u0103, bogat\u0103 \u00een proteine \u0219i s\u0103 men\u021bine\u021bi un surplus caloric. Aportul zilnic de calorii ar trebui s\u0103 fie u\u0219or mai mare dec\u00e2t cel derivat din PPM, sau rata metabolic\u0103 bazal\u0103, ini\u021bial cu 10%.<\/p>\n

Cre\u0219terea cantit\u0103\u021bii de fibre cu contrac\u021bie rapid\u0103<\/h3>\n

\u00cen timpul intervalelor, se activeaz\u0103 fibrele contractile rapide responsabile pentru rezisten\u021ba \u0219i capacitatea de reac\u021bie a organismului. Antrenamentul HIIT sistematic favorizeaz\u0103 o cre\u0219tere a num\u0103rului acestor fibre, ceea ce se traduce, printre altele, prin: cre\u0219terea masei musculare, men\u021binerea unei for\u021be adecvate \u0219i a s\u0103n\u0103t\u0103\u021bii psihofizice sau \u00eembun\u0103t\u0103\u021birea agilit\u0103\u021bii \u0219i vitezei.<\/p>\n

\"O<\/p>\n

Antrenamentul HIIT: cui este recomandat acest exerci\u021biu?<\/h2>\n

Intervalele sunt recomandate persoanelor antrenate care fac exerci\u021bii fizice \u00een mod regulat \u0219i care caut\u0103 varietate \u00een planul lor de antrenament. Acesta va func\u021biona dac\u0103 dori\u021bi s\u0103 reduce\u021bi gr\u0103simea corporal\u0103, s\u0103 sprijini\u021bi procesul de cre\u0219tere a masei musculare, s\u0103 c\u00e2\u0219tiga\u021bi agilitate \u0219i vitez\u0103 sau s\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi rezisten\u021ba \u0219i capacitatea. Poate fi folosit at\u00e2t de \u00eencep\u0103tori, c\u00e2t \u0219i de sportivi, deoarece tipul de exerci\u021biu \u0219i gama de efort pot fi u\u0219or adaptate la nevoile \u0219i abilit\u0103\u021bile individuale.<\/p>\n

HIIT – contraindica\u021bii pentru exerci\u021bii fizice<\/h2>\n

Una dintre contraindica\u021biile pentru antrenamentul HIIT sunt problemele cu sistemul respirator (de exemplu, astmul) sau cu sistemul circulator (de exemplu, hipertensiunea). Exerci\u021biile fizice la o intensitate at\u00e2t de mare nu sunt recomandate persoanelor cu o condi\u021bie fizic\u0103 \u0219i o capacitate respiratorie sc\u0103zut\u0103, la \u00eenceputul aventurii lor cu sportul, obezilor, persoanelor \u00een v\u00e2rst\u0103 \u0219i femeilor \u00eens\u0103rcinate. Intervalele nu ar trebui s\u0103 fie folosite de cei care se \u00eentorc dup\u0103 o pauz\u0103 lung\u0103 de la activitatea fizic\u0103, de exemplu, din cauza unei leziuni, traume sau accidente, sau de persoanele cu probleme de spate, boli de disc sau reumatism. Nu face\u021bi antrenamente de tip HIIT dac\u0103 v\u0103 dor genunchii sau \u0219oldurile – a\u021bi putea agrava afec\u021biunea sau a\u021bi putea deteriora o parte sl\u0103bit\u0103 a corpului.<\/p>\n

Antrenamentul HIIT: un e\u0219antion de plan de antrenament<\/h2>\n

Dac\u0103 v\u0103 afla\u021bi la \u00eenceputul aventurii antrenamentului pe intervale, urma\u021bi regula de 15 secunde de efort intens pentru 60 de secunde de activitate mai lini\u0219tit\u0103. Alterna\u021bi mersul rapid cu flot\u0103ri, s\u0103rituri cu A \u0219i trot, s\u0103rituri \u0219i s\u0103rituri cu mersul, ciclism sta\u021bionar cu greut\u0103\u021bi diferite, urcarea sc\u0103rilor \u00een ritm rapid (o treapt\u0103 la fiecare doi pa\u0219i) \u0219i cobor\u00e2rea lent\u0103, jump squat cu mersul, s\u0103rituri cu \u00eentoarcere cu trot, flot\u0103ri cu plank, etc.<\/p>\n

\"Dou\u0103<\/p>\n

Ave\u021bi deja o anumit\u0103 experien\u021b\u0103 de formare? Folosi\u021bi rapoarte de 15:45, 15:30 sau chiar 15:15 secunde. Pute\u021bi trece de la antrenamentul cardio la cel de for\u021b\u0103 \u0219i pute\u021bi folosi greut\u0103\u021bi libere, cum ar fi gantere, haltere, kettlebells, benzi TRX, mingi medicinale sau fr\u00e2nghii de lupt\u0103 sau echipamente cardio, cum ar fi airbikes. Combina\u021bi o ghemuire cu o halter\u0103 cu burpees, o flot\u0103ri cu un leag\u0103n folosind o kettlebell, o ghemuire cu un picior pe un TRX (pistol) cu o alergare sus\u021binut\u0103.<\/p>\n

Pute\u021bi face antrenamentul HIIT acas\u0103 at\u00e2t cu propria greutate corporal\u0103, c\u00e2t \u0219i cu echipamente suplimentare, cum ar fi o biciclet\u0103 sta\u021bionar\u0103, un orbitrek, un stepper, o coard\u0103 de s\u0103rituri, \u0219ine pentru flot\u0103ri sau o bar\u0103.<\/p>\n

HIIT: c\u00e2t timp ar trebui s\u0103 dureze \u0219i c\u00e2t de des poate fi efectuat?<\/h2>\n

\u00centregul antrenament HIIT ar trebui s\u0103 dureze maximum 25-30 de minute \u0219i s\u0103 includ\u0103 o \u00eenc\u0103lzire, o sec\u021biune de baz\u0103, o r\u0103cire \u0219i o \u00eentindere. P\u0103stra\u021bi un interval de cel pu\u021bin o zi \u00eentre antrenamentele HIIT succesive, astfel \u00eenc\u00e2t organismul dumneavoastr\u0103 s\u0103 aib\u0103 timp s\u0103 se recupereze. Efectuarea de intervale prea des provoac\u0103 supra\u00eenc\u0103rcare, ceea ce poate duce la supraantrenament sau la accident\u0103ri. HIIT ar trebui s\u0103 fie efectuat de maximum trei ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/p>\n

C\u00e2te calorii sunt arse \u00een timpul exerci\u021biilor HIIT?<\/h2>\n

Datorit\u0103 efortului continuu \u0219i a datoriei aerobice, HIIT este una dintre cele mai bune modalit\u0103\u021bi de a arde multe calorii nu numai \u00een timpul, ci \u0219i dup\u0103 aceea. \u00cen 30 de minute de exerci\u021bii fizice intense pot fi arse \u00eentre 300 \u0219i chiar 1.000 kcal. Rezultatul depinde de o serie de factori, printre care: sexul, v\u00e2rsta, greutatea, nivelul de antrenament \u0219i intensitatea exerci\u021biilor fizice. Aminti\u021bi-v\u0103 c\u0103 intensitatea, nu durata, este cel mai important lucru \u00een acest tip de antrenament.<\/p>\n","protected":false},"excerpt":{"rendered":"

HIIT este un antrenament cu intervale de \u00eenalt\u0103 intensitate, care este o modalitate eficient\u0103 de a reduce gr\u0103simea corporal\u0103. Dup\u0103 acest tip de antrenament, metabolismul t\u0103u este accelerat timp de 48 de ore. HIIT ce este, c\u00e2t timp ar trebui s\u0103 dureze, c\u00e2t de des po\u021bi s\u0103 o faci \u0219i c\u00e2te calorii arzi de obicei […]<\/p>\n","protected":false},"author":7,"featured_media":571,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35],"tags":[],"class_list":["post-566","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-si-sala-de-sport"],"acf":[],"yoast_head":"\nHIIT: ce fel de antrenament este? C\u00e2te calorii arde? 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