EFEKTI VISOKO INTENZIVNOG TRENINGA NA TELESNI SASTAV ŽENA

Nikola Aksović; Marko Aleksandrović; Bojan Jorgić

doi:10.5937/timsact11-12084

Nikola Aksović Univerzitet u Nišu, Fakultet sporta i fizičkog vaspitanja
Marko Aleksandrović Univerzitet u Nišu, Fakultet sporta i fizičkog vaspitanja
Bojan Jorgić Univerzitet u Nišu, Fakultet sporta i fizičkog vaspitanja

DOI: https://doi.org/10.5937/timsact11-12084

Abstract

Telesni sastav je komponenta zdravlja i može da se predstavi preko količine mišića, masnog i koštanog tkiva, i ostalih anatomskih komponenti koje doprinose ukupnoj telesnoj masi čoveka. Predmet rada predstavlja visoko intenzivni trening, a cilj je bio da se prikupe relevantni podaci aktuelnih studija o efektima visoko intenzivnog treninga na telesni sastav žena. U analiziranim studijama najveći učinak dobijen je kod neaktivnih ispitanica čiji je trening program trajao 15 nedelja, a sastojao se od 60 intervala maksimalnog sprinta u trajanju do osam sekundi sa 12 sekundi aktivne pauze. Visoko intenzivni trening može biti preporučen kao siguran, bezbedan i efektivan način vežbanja za redukciju telesne mase i telesnih masti zdravih, fizički aktivnih žena, međutim rezultati mogu varirati u zavisnosti od trajanja, vrste aktivnosti, karakteristika uzorka ispitanika i stanja fizičke forme, jer kod starijih ili fizički neaktivnih žena može dovesti do kontraindikacija. Takođe, kontinuirani aerobni trening umerenog karaktera doprinosi smanjenju telesne mase i telesnih masti žena. Na osnovu ovakvih rezultata jasno je da visoko intenzivni trening ostvaruje pozitivne promene u telesnom sastavu, i preporučuje se za svakodnevnu upotrebu u fitnes klubovima i drugim mestima gde se sprovode organizovani sistemi vežbanja, kao program za redukciju telesnog sastava žena.

Ključne reči: žene, telesne masti, mišićna masa, bezmasna telesna masa, visoko intenzivni trening.

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