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Te is azt gondolod, hogy 50 felett neked m\u00e1r reszeltek? Ez\u00e9rt nem is \u00e9rdemes elkezdeni edzeni? <\/strong>Ha igen, akkor n\u00e9zz\u00fcnk egy egyszer\u0171 p\u00e9ld\u00e1t arr\u00f3l, hogy milyen fejl\u0151d\u00e9st lehet el\u00e9rni egy h\u00f3nap alatt 55 \u00e9vesen. :-)
\n<\/strong><\/p>\n

A legt\u00f6bb lev\u00e9l\u00edr\u00f3m \u00fagy kezdi a mondand\u00f3j\u00e1t, hogy \u201eElm\u00faltam m\u00e1r 40, 50, 60 \u00e9ves, m\u00e1r \u00fagysem v\u00e1rhatok csod\u00e1kat magamt\u00f3l\u201d, ez\u00e9rt felteszem azt a k\u00e9rd\u00e9st: Szerinted lehet fejl\u0151dni 50 \u00e9v felett is? Persze, hogy, igen! Saj\u00e1t magamon szoktam tesztelni, ha valami \u00fajat, valami m\u00e1sfajta edz\u00e9st csin\u00e1lok, hogy mit is lehet el\u00e9rni.<\/p>\n

Az \u00e9v utols\u00f3 napj\u00e1n, minden el\u0151zetes felk\u00e9sz\u00fcl\u00e9s n\u00e9lk\u00fcl r\u00e9szt vettem a szilveszteri fut\u00e1son, amit Tat\u00e1n az \u00d6reg-t\u00f3 k\u00f6r\u00fcl rendeznek meg minden \u00e9vben. Ez 7,2 km-es t\u00e1vot jelent. Azt az\u00e9rt nem mondom, hogy nem vagyok edz\u00e9sben, hiszen heti kett\u0151 spinning \u00e9s alakform\u00e1l\u00f3 \u00f3r\u00e1t tartok, ezen k\u00edv\u00fcl s\u00falyz\u00f3s edz\u00e9seken is r\u00e9szt veszek. Futottam is, igaz, ny\u00e1ron utolj\u00e1ra, de ha le\u00e1llsz valamilyen t\u00edpus\u00fa mozg\u00e1ssal, hamar visszaker\u00fclsz a kiindul\u00f3 helyzetedhez, vagyis a null\u00e1hoz, ahonnan elindult\u00e1l.<\/p>\n

Hi\u00e1ba van megfelel\u0151 er\u0151 \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9gem az edz\u00e9sek \u00e1ltal, ett\u0151l m\u00e9g nem fogok fejl\u0151dni fut\u00e1sban. A spinning \u00f3r\u00e1kat m\u00e1r 7-8 \u00e9ve tartom, amelyhez a szervezetem m\u00e1r hozz\u00e1szokott. K\u00e9rd\u00e9s, hogy egy ilyen \u00e1lland\u00f3 kardi\u00f3 edz\u00e9s mellett, mi\u00e9rt nem siker\u00fclt a fut\u00e1somat fejleszteni? Mi\u00e9rt nem fejl\u0151d\u00f6tt a fut\u00f3teljes\u00edtm\u00e9nyem a spinning edz\u00e9s \u00e1ltal?<\/p>\n

[\/fusion_text][\/fusion_builder_column][fusion_builder_column type=”1_2″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” border_radius=”” box_shadow=”no” dimension_box_shadow=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”” margin_bottom=”” background_type=”single” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ last=”no”][fusion_imageframe image_id=”1897|full” max_width=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”Johanna Quaas 91 \u00e9vesen” align=”none” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]https:\/\/edzesmester.hu\/wp-content\/uploads\/2016\/02\/johanna-quaas-91-evesen.jpg[\/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]<\/p>\n

Johanna Quaas, 91 \u00e9vesen<\/p>\n

[\/fusion_text][\/fusion_builder_column][fusion_builder_column type=”1_2″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” border_radius=”” box_shadow=”no” dimension_box_shadow=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”” margin_bottom=”” background_type=”single” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ last=”no”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]<\/p>\n

Egy kis anat\u00f3miai kit\u00e9r\u0151<\/strong><\/h3>\n

[\/fusion_text][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]<\/p>\n

Ugye azt tudjuk, hogy b\u00e1rmi is a c\u00e9lunk (zs\u00edrcs\u00f6kkent\u00e9s, izom\u00e9p\u00edt\u00e9s) a sz\u00edv \u00e9s \u00e9rrendszer\u00fcnket is kell <\/strong>fejleszten\u00fcnk. Ennek az izmok oxig\u00e9n ell\u00e1totts\u00e1ga miatt van nagy jelent\u0151s\u00e9ge. Kal\u00f3ria\u00e9get\u00e9s akkor j\u00f6n l\u00e9tre, ha az izomsz\u00f6veteket munk\u00e1ra sarkallod. Min\u00e9l nagyobb az izommunka sz\u00fcks\u00e9glete, ann\u00e1l nagyobb a kal\u00f3ria lead\u00e1s. Az izmok munk\u00e1j\u00e1t pedig kiszolg\u00e1lja a sz\u00edv- \u00e9s \u00e9rrendszer\u00fcnk. Mivel spinning edz\u00e9seket tartottam, ez\u00e9rt a sz\u00edv- \u00e9s \u00e9rrendszerem egy fajta edz\u00e9shez (izommunk\u00e1hoz), jelen esetben csak a spinninghez alkalmazkodott. Fut\u00e1sban nem fejl\u0151dtem, mert az izomrendszerem nem volt ilyen ir\u00e1nyban terhelve. Ha folyamatosan fejl\u0151dni szeretn\u00e9l, mindig sz\u00fcks\u00e9g van egy \u00fajabb kih\u00edv\u00e1sra legyen sz\u00f3 kardi\u00f3 edz\u00e9sr\u0151l vagy izom\u00e9p\u00edt\u00e9sr\u0151l.<\/p>\n

[\/fusion_text][\/fusion_builder_column][\/fusion_builder_row][\/fusion_builder_container][fusion_builder_container hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” publish_date=”” class=”” id=”” border_size=”” border_color=”” border_style=”solid” margin_top=”” margin_bottom=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center” linear_angle=”180″ background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_blend_mode=”none” video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″][fusion_builder_row][fusion_builder_column type=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” border_radius=”” box_shadow=”no” dimension_box_shadow=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”” margin_bottom=”” background_type=”single” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ last=”no”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]<\/p>\n

De a fut\u00e1sra visszat\u00e9rve, az\u00f3ta k\u00e9t fut\u00e1st iktatok be egy h\u00e9ten. Az egyiket 15-20 percen \u00e1t k\u00f6zepes temp\u00f3val v\u00e9gzem. Semmi k\u00fcl\u00f6n\u00f6s. Ezt r\u00e1hangol\u00f3d\u00e1snak tekintem a m\u00e1sodik fut\u00f3edz\u00e9semre, \u00e9s itt van a kutya el\u00e1sva.<\/p>\n

Mert a m\u00e1sodik edz\u00e9sn\u00e9l m\u00e1r fejlesztem magam. Amikor elkezdtem, annyi volt a c\u00e9lom, hogy 30 percet egyfolyt\u00e1ban, gond n\u00e9lk\u00fcl, j\u00f3les\u0151en le tudjak futni. Ezt m\u00e1r 2 h\u00e9t alatt el\u00e9rtem. De mit csin\u00e1ljunk, ha nem akarunk egyre t\u00f6bb id\u0151t ford\u00edtani az edz\u00e9sre, \u00e9s \u00fagy fejl\u0151dni? Egyszer\u0171: ne az id\u0151t n\u00f6velj\u00fck, hanem a t\u00e1vot. Azaz ne kezdj\u00fcnk el egyre hosszabb edz\u00e9sekben gondolkodni, hanem a m\u00e1r megl\u00e9v\u0151 id\u0151ben pr\u00f3b\u00e1ljunk min\u00e9l nagyobb t\u00e1vot lefutni (azaz gyorsuljunk)!<\/p>\n

Sokan esnek abba a hib\u00e1ba, hogy egyre t\u00f6bb id\u0151t t\u00f6ltenek el a fut\u00f3padon, hiszen ahogy a szervezet hozz\u00e1szokik a terhel\u00e9shez, egyre jobban-, egyre t\u00f6bbet fogsz b\u00edrni. De hidd el, sokkal t\u00f6bbet \u00e9rsz el, ha kevesebb id\u0151 alatt, nagyobb intenzit\u00e1sra kapcsolsz.<\/p>\n

Az els\u0151 pr\u00f3b\u00e1lkoz\u00e1som eredm\u00e9nye<\/p><\/div>\n

Visszan\u00e9ztem az adatokat, melyet vas\u00e1rnaponk\u00e9nt lefutottam. Janu\u00e1r 2-\u00e1n 30 perc alatt 4,08 km-t futottam 8,2 km\/h-s \u00e1tlagsebess\u00e9ggel \u00e9s 9,2 km\/h-s maxim\u00e1lis sebess\u00e9ggel. Ez egy\u00e9bk\u00e9nt \u00fagy n\u00e9zett ki, hogy 7,2 km\/h kezd\u0151 sebess\u00e9gre \u00e1ll\u00edtottam a g\u00e9pet, majd id\u0151k\u00f6z\u00f6nk\u00e9nt k\u00e9t tizedet emeltem a gyorsas\u00e1gon, am\u00edg el\u00e9rtem a 9,2-t. Nem volt szervezetts\u00e9g az emel\u00e9sben, csak, ahogy gondoltam. De nyilv\u00e1n jobb, ha kital\u00e1lsz egy rendszert \u00e9s azt k\u00f6veted.<\/p>\n

9 edz\u00e9ssel k\u00e9s\u0151bb!<\/p><\/div>\n

N\u00e9gy h\u00e9ttel \u00e9s 9 edz\u00e9ssel k\u00e9s\u0151bb, febru\u00e1r 3-\u00e1n m\u00e1r az volt a c\u00e9lom, hogy az 5 km-t lefussam 30 percen bel\u00fcl. Siker\u00fclt! 5 km 29,46 perc alatt. J\u00f3l l\u00e1tszik, hogy mekkora a fejl\u0151d\u00e9s. M\u00e1r a kezd\u0151 sebess\u00e9gem magasabb volt, mint az els\u0151 fut\u00e1som maxim\u00e1lis sebess\u00e9ge! Febru\u00e1r 3.-\u00e1n 10,2 km\/h-\u00e1s sebess\u00e9ggel indultam, 11,2 km\/h volt a v\u00e9gsebess\u00e9gem az utols\u00f3 szakaszn\u00e1l. Gyakorlatilag 6 perces kilom\u00e9tereket futottam. \u00c9s akkor most n\u00e9zz\u00fck a kem\u00e9ny t\u00e9nyeket! :-)<\/p>\n

Mennyit is fejl\u0151dtem az egy h\u00f3nap alatt? 920 m\u00e9terrel futottam t\u00f6bbet a f\u00e9l \u00f3ra alatt. Ha belegondolsz, a 920 m\u00e9ter val\u00f3j\u00e1ban 22,55%-os fejl\u0151d\u00e9st jelent. 55 \u00e9vesen. Egy h\u00f3nap alatt. Mind\u00f6ssze 9 edz\u00e9ssel. T\u00e9ny, hogy a kezdeti fejl\u0151d\u00e9s mindig a leggyorsabb. De ez igaz\u00e1b\u00f3l el\u0151ny, nem h\u00e1tr\u00e1ny. Ez ugyanis azt jelenti, hogy a tested teljes\u00edt\u0151k\u00e9pess\u00e9g\u00e9t mind\u00f6ssze n\u00e9h\u00e1ny h\u00f3nap alatt jelent\u0151sen emelheted. Egy titok van: az el\u0151z\u0151 edz\u00e9sen leadott teljes\u00edtm\u00e9nyt, mindig egy picivel t\u00fal kell sz\u00e1rnyalni. \u00dagyhogy senki ne keseredjen el a kora miatt! A test mozg\u00e1sra termett! Haszn\u00e1ld ezt ki! Kezdj el sportolni most \u00e9s feszegesd a hat\u00e1raidat!<\/p>\n

Egy\u00e9bk\u00e9nt, mi\u00f3ta meg\u00edrtam ezt a cikket, m\u00e9g 2 percet jav\u00edtottam, teh\u00e1t most m\u00e1r 28 perc alatt lefutom az 5 km-t. Sz\u00f3val b\u00e1rmennyi id\u0151s is vagy, biztos lehetsz benne, hogy m\u00e9g messze nem reszeltek neked. Am\u00edg van akarat \u00e9s sz\u00e1nd\u00e9k, lehetsz fittebb!<\/p>\n

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