{"id":3630,"date":"2016-07-16T05:00:02","date_gmt":"2016-07-16T03:00:02","guid":{"rendered":"https:\/\/mammafit-1239.appspot.com\/?p=3630"},"modified":"2023-03-07T17:50:48","modified_gmt":"2023-03-07T16:50:48","slug":"darfor-behovs-lagintensiv-cardio","status":"publish","type":"post","link":"https:\/\/trainimal.com\/se\/darfor-behovs-lagintensiv-cardio\/","title":{"rendered":"D\u00e4rf\u00f6r beh\u00f6vs l\u00e5gintensiv cardio"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Det pratas om tv\u00e5 olika sorts cardio n\u00e4r jag pratar om konditonstr\u00e4ning: h\u00f6gintensiva intervaller och promenader.&nbsp;Och det \u00e4r kanske inte s\u00e5 konstigt eftersom HIIT \u00e4r en tidseffektiv form att br\u00e4nna fett och \u00f6ka sitt fl\u00e5s. Men gl\u00f6m inte bort den l\u00e5gintensiva cardion ocks\u00e5! H\u00e4r f\u00f6rklarar jag varf\u00f6r.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vad \u00e4r l\u00e5gintensiv cardio? Konditionspass som ofta \u00e4r ganska l\u00e5nga, mellan 60-90 minuter. Antingen promenader, cykling eller simning i lagom tempo. Det \u00e4r d\u00e5 pulsen ligger p\u00e5 60-65% av din maxpuls, som du ber\u00e4knar s\u00e5 h\u00e4r: 226- din \u00e5lder. \u00a0Multiplicera sedan med 0,65 s\u00e5 f\u00e5r du en l\u00e4mplig pulsniv\u00e5. Om du exempelvis \u00e4r 40 \u00e5r s\u00e5 blir ekvationen allts\u00e5 f\u00f6ljande:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>226-40 x 0,65 = 120,9<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eller s\u00e5 kan du helt enkelt utg\u00e5 ifr\u00e5n f\u00f6ljande princip: du ska kunna g\u00e5 och prata samtidigt utan att bli alltf\u00f6r andf\u00e5dd.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">F\u00f6rdelar med l\u00e5gintensiv cardio<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Den \u00e4r avstressande, sn\u00e4ll mot lederna och bevarar musklerna v\u00e4l.<\/li><li>Du anv\u00e4nder fett som fr\u00e4msta energik\u00e4lla under l\u00e5gintensiva cardiopass.<\/li><li>Denna typ av tr\u00e4ning br\u00e4nner mycket kalorier (men tar dock tid)<\/li><li>Den kan utf\u00f6ras b\u00e5de f\u00f6re och efter ett styrkepass, eftersom du sparar p\u00e5 energin som beh\u00f6vs f\u00f6r att kunna lyfta vikter.<\/li><li>L\u00e5gintensiv cardio p\u00e5verkar inte \u00e5terh\u00e4mtningen av ett styrketr\u00e4ningspass och kan d\u00e4rmed anv\u00e4ndas effektivt i samband med styrketr\u00e4ning.<\/li><li>Den h\u00e5ller ig\u00e5ng konditionen och f\u00f6rb\u00e4ttrar insulink\u00e4nsligheten<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>T\u00e4nk p\u00e5!<\/strong> <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">En kombination av b\u00e5de HIIT och l\u00e5gintensiv cardio \u00e4r det allra b\u00e4sta d\u00e5 du styrketr\u00e4nar. HIIT kan du g\u00f6ra bara n\u00e5gra g\u00e5nger per vecka f\u00f6r att inte br\u00e4nna ut dig d\u00e5 HIIT passen \u00e4r fysiskt kr\u00e4vande och dr\u00e4nerande. Men ska vi effektivisera s\u00e5 beh\u00f6ver du \u00e4ven den l\u00e5gintensiva varianten.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Foto <\/strong>iStockphoto<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Det pratas om tv\u00e5 olika sorts cardio n\u00e4r jag pratar om konditonstr\u00e4ning: h\u00f6gintensiva intervaller och promenader.&nbsp;Och det \u00e4r kanske inte s\u00e5 konstigt eftersom HIIT \u00e4r en tidseffektiv form att br\u00e4nna&hellip;<\/p>\n","protected":false},"author":13,"featured_media":3633,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"editor_notices":[],"footnotes":""},"categories":[27,219],"tags":[93,105,124,96],"class_list":["post-3630","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traning","category-wellness","tag-basovningar","tag-cardio","tag-promenader","tag-resultat"],"acf":[],"_links":{"self":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/3630","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/comments?post=3630"}],"version-history":[{"count":5,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/3630\/revisions"}],"predecessor-version":[{"id":23884,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/posts\/3630\/revisions\/23884"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/media\/3633"}],"wp:attachment":[{"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/media?parent=3630"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/categories?post=3630"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainimal.com\/se\/wp-json\/wp\/v2\/tags?post=3630"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}