{"id":304,"date":"2013-02-13T12:02:31","date_gmt":"2013-02-13T11:02:31","guid":{"rendered":"http:\/\/blogg.improveme.se\/fitspooration\/?p=304"},"modified":"2013-02-13T12:02:31","modified_gmt":"2013-02-13T11:02:31","slug":"cardio","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/fitspooration\/2013\/02\/13\/cardio\/","title":{"rendered":"Cardio"},"content":{"rendered":"

Hej!! Jag har en fr\u00e5ga, vad \u00e4r cardio? Jag har h\u00f6rt att det \u00e4r det som man mest f\u00f6rbr\u00e4nner fett typ. Men hur kan ett cardio tr\u00e4nings pass ser ut? Kan du tipsa om lite \u00f6vningar?<\/strong><\/em><\/p>\n

Tacksam f\u00f6r svar, \u00e4lskar din blogg!<\/strong><\/em><\/p>\n

Eftersom att jag f\u00e5r liknande fr\u00e5gor som den ovan n\u00e4stan varje dag s\u00e5 t\u00e4nkte jag att det var dags nu.\u00a0Cardiotr\u00e4ning \u00e4r tr\u00e4ning av det kardiovaskul\u00e4ra systemet. Och\u00a0Kardiovaskul\u00e4ra systemet \u00e4r Hj\u00e4rt-\/lungsystem.\u00a0Allts\u00e5 all form av aktivitet som belastar hj\u00e4rtat eller lungorna. F\u00f6r att g\u00f6ra det enkelt, cardio \u00e4r samma sak som konditionstr\u00e4ning p\u00e5 svenska.<\/p>\n

Vi kan tr\u00e4na p\u00e5 l\u00e5gintensivt, medelintensivt och h\u00f6gintensivt. F\u00f6ljande beskrivningar av dessa nedan \u00e4r inte mina ord. K\u00e4llan \u00e4r H\u00c4R.<\/a><\/p>\n

”L\u00e5gintensivtr\u00e4ning<\/strong>\u00a0(50-70% av maxpuls) \u00e4r bra f\u00f6r allm\u00e4nkonditionen, \u00e4r\u00a0optimal f\u00f6r fettf\u00f6rbr\u00e4nning<\/em><\/strong>\u00a0utan att du beh\u00f6ver ta ut dig f\u00f6r mycket. Tr\u00e4na p\u00e5 ca 65 % av maxpuls eller under.\u00a0Exempelvis promenera aktivt, l\u00e4ttare jogging, stavg\u00e5ng …<\/p>\n

Medelintensivtr\u00e4ning<\/strong>\u00a0(70-90% av maxpuls) \u00e4r bra f\u00f6r att fr\u00e4mst \u00f6ka uth\u00e5lligheten, dessutom f\u00f6rb\u00e4ttras syresupptagningsf\u00f6rm\u00e5gan,\u00a0\u00e4r \u00e4ven bra f\u00f6r fettf\u00f6rbr\u00e4nningen. Ofta tr\u00e4nar du och utf\u00f6r ett arbete kontinuerligt under en l\u00e4ngre tid. Vid l\u00f6pning\u00a0springer du med\u00a0konstant hastighet men inte p\u00e5 max, utan strax under.\u00a070 – 90 % av maxpuls. Mj\u00f6lksyran kan komma vid ca 85 %.<\/p>\n

Medelintensivtr\u00e4ning\u00a0kan \u00e4ven k\u00f6ras i intervaller. D\u00e5 b\u00f6r du\u00a0k\u00f6ra minst 3 minuter helst l\u00e4ngre\u00a0och ha v\u00e4ldigt kort vila innan du \u00f6kar intensiteten igen.\u00a0L\u00e5ngdistansl\u00f6pning \u00e4r en typ av medelintensiv tr\u00e4ning.<\/p>\n

H\u00f6gintensivtr\u00e4ning<\/strong>\u00a0(90-100% av maxpuls) \u00e4r bra f\u00f6r att bibeh\u00e5lla eller \u00f6ka konditionen,\u00a0\u00e4ven bra f\u00f6r syresupptagningsf\u00f6rm\u00e5gan vilket gynnar\u00a0\u00e5terh\u00e4mtning av kroppen, dessutom bra f\u00f6r fettf\u00f6rbr\u00e4nningen\u00a0s\u00e4rskilt om du tr\u00e4nar intervalltr\u00e4ning.<\/p>\n

\u200bEfterf\u00f6rbr\u00e4nningen av fett blir st\u00f6rre vid h\u00f6gintensivtr\u00e4ning. Du\u00a0f\u00f6rs\u00f6ker under tr\u00e4ningspasset komma upp i ditt max, dvs. tr\u00e4nar n\u00e4ra din maxpulsgr\u00e4ns. H\u00f6gintensivtr\u00e4ning\u00a0kan inneh\u00e5lla intervaller d\u00e4r du k\u00f6r p\u00e5 max ibland och betydligt lugnare d\u00e4remellan. Exempelvis 75 – 90 % av maxpuls i vissa intervaller, 15 – 40 % i de lugna intervallerna, 80 – 100 % i de intervaller med h\u00f6gst intensitet.\u00a0En annan variant \u00e4r att\u00a0du \u00f6kar\u00a0tr\u00e4ningsbelastningen (farten om man springer) successivt tills du n\u00e5r maxpuls.<\/p>\n

Om du utf\u00f6r intensiv tr\u00e4ning\u00a0mellan 10 –\u00a045 minuter r\u00e4knas det som h\u00f6gintensiv, ovavas\u00e4tt om den inkluderar intervalltr\u00e4ning eller inte.\u00a0M\u00e5nga idrotter av olika slag kan r\u00e4knas som h\u00f6gintensivtr\u00e4ning d\u00e5 du ofta g\u00e5r p\u00e5 max\u00a0ofta f\u00f6r att sen g\u00e5 ner i intensitet. Exempelvis innebandy, fotboll osv.”<\/p>\n

\"\"<\/a><\/p>\n

Hello! I have a question, what is cardio? I have heard that this is the type of exercise that burns most fat. But how can a cardio training sessions look like? Can you tell about some exercises?<\/strong><\/em><\/p>\n

Grateful for answers, love your blog!<\/strong><\/em><\/p>\n

Since I get similar questions as the one above almost every day \u00a0I thought that it was time now to write a post about it. Cardio is training for the cardiovascular system. And Cardiovascular system is Heart-\/pulmonary system. Thus all forms of activity that are charged to the heart or lungs.<\/p>\n

We can exercise at low intensity, medium intensity and high intensity.<\/p>\n

Low intensity training<\/strong> (50-70% of maximum heart rate) is good for general fitness, is optimal for fat loss without having to charge you too much. Practise approximately 65% \u200b\u200bof maximum heart rate or below. Example of exercises is power walk, light jogging, \u00a0walking with ”sticks” …<\/p>\n

Medium intensity training<\/strong> (70-90% of maximum heart rate) is good for mainly increase endurance, also improves oxygen uptake, is also good for fat loss. Often you train and perform work continuously for a long time. When running, you run at a constant speed but not at the max, but just below. 70 – 90% of maximum heart rate. Lactic acid may be at about 85%.
\nMedium intensity training can also be run in intervals. Then you should run at least 3 minutes any longer and have very short rest before you increase the intensity again. Long runs are a type of moderate intensity.<\/p>\n

High Intensity Training<\/strong> (90-100% HRmax) is good to maintain or increase fitness, even good for oxygen uptake which favors recovery of the body, also good for fat loss especially if you exercise interval training.<\/p>\n

After the burning of fat is greater at high-intensity exercise. You try during exercise reach your max, ie. train near your maximum heart rate limit. High intensity training can include intervals where you run at max sometimes and much calmer in between. For example, 75-90% of maximum heart rate in some intervals, 15 – 40% in the quiet intervals, 80 – 100% of the intervals with the highest intensity. Another variant is that you increase the training load (speed if you run) gradually until you reach the maximum.<\/p>\n

If you perform intense exercise between 10 – 45 minutes counts as high intensity, ovavas\u00e4tt if it includes interval training or not. Many sports of all kinds can count as high intensity training where you often go to the max often to then lose intensity. For example, hockey, football and so on. ”<\/p>\n","protected":false},"excerpt":{"rendered":"

Hej!! Jag har en fr\u00e5ga, vad \u00e4r cardio? Jag har h\u00f6rt att det \u00e4r det som man mest f\u00f6rbr\u00e4nner fett typ. Men hur kan ett cardio tr\u00e4nings pass ser ut? Kan du tipsa om lite \u00f6vningar? Tacksam f\u00f6r svar, \u00e4lskar din blogg! Eftersom att jag f\u00e5r liknande fr\u00e5gor som den ovan n\u00e4stan varje dag s\u00e5 … L\u00e4s mer<\/a><\/p>\n","protected":false},"author":4212,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,13],"tags":[],"class_list":["post-304","post","type-post","status-publish","format-standard","hentry","category-questions-and-answers","category-trainingfood-facts"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/304","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/users\/4212"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/comments?post=304"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/304\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/media?parent=304"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/categories?post=304"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/tags?post=304"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}