פיטנס זה כאן – מהו אורך האימון המושלם ליצירת בטן שטוחה איך קורטיזול קשור ומהם אימוני המחתרת שיוצרים גוף פיטנס עילאי ?
אני אשאל אותך שאלה בוטה, ואסתכן בזה שפשוט תקללי אותי בלב . . . אני מוכן לקחת את הסיכון כדי לעזור לך 🙂 מתי בפעם האחרונה הסתכלת במראה ופשוט אמרת לעצמך "אני פצצת עולם ויש לי גוף פיטנס?!" ואיך זה קשור לקורטיזול?
לי זה לא קרה אף פעם, טוב אולי זה בגלל שאני גבר, ולהגיד על עצמי שאני פצצת עולם יערער לי את הגבריות, גברים… לכי תביני אותם.
ג'ניה רומסקי – 29.07.14
מאמן אישי מוסמך מאונ' תל אביב – מומחה ליצירת בטן שטוחה
בכל מקרה, זה לא קצת מוזר?
את שומעת המון מומחי תזונה וכושר, קוראת ב– Ynet וב– Mako מאמרים על תזונה וכושר ואולי אפילו קראת כמה מהמאמרים שלי שם, את יודעת בעיקרון מה צריך לאכול ומתי, ובכל זאת משהו לא עובד.
רשמתי לך מאמר מ – ש – ו – ג – ע שיעזור לך להבין מה אורך האימון האידיאלי לשריפת שומן, ולא… זה לא יהיה עוד מאמר של "תתאמני יותר – תאכלי פחות" כמו שרצים היום ברשת, די עם הבולשיט הזה. זה לא עובד ולא יעבוד.
אם את רוצה לאזן את ההורמונים שלך, לאבד שומן מהר יותר, להאט את תהליך ההזדקנות ולקבל גוף פיטנס , את צריכה לממש זאת בצורה נכונה, ובעזרת "המינון" או משך הזמן הנכון . . .
לרוע המזל, הרוב המכריע של האנשים מתאמנים זמן רב מדי או בעצמה שלא תואמת את יכולות הגוף שלהם(גם אתה לא התאמנת אף פעם, זה תקף לגבייך). למעשה, בכל השנים בהן עבדתי במכוני כושר כמאמן אישי, אני מעריך כי 80-90% מהאנשים ברוב חדרי הכושר והסטודיויים(ככה אומרים את זה ? חח) עבדו זמן רב יתר על המידה.
אגב זאת הסיבה שכשבאתי תמיד לחדרי הכושר, וראיתי במשך שנים כמעט את אותם האנשים על ההליכונים במשך שעות ארוכות, הם כמעט תמיד נראו אותו הדבר, גם אחרי שנים של אימונים במכוני פיטנס למיניהם.
בדרך כלל אותם האנשים שורפים שומן ממש קצת ובהתחלה עד שהגוף שלהם נכנס לסטרס(מגננה מסויימת) ופשוט לא מאפשר להם לאבד יותר שומן, ואגב, הוא מתחיל להאיץ את תהליכי ההזדקנות במקרים כאלה שהוא נכנס לסטרס – זה מפחיד!
מה שאני אלמד אותך היום, תקף לגבי אנשים שמתאמנים בבית, בסטודיו, בחדרי כושר. הוא גם תקף לאנשים שלא מתאמנים לעולם, אחרי שתשמעי את זה, נראה לי את תרוצי לעשות את האימון הראשון שלך, ולא לא תצטרכי לרוץ שם, אני חולה על המשחקי מילים האלה אז תסלחי לי 🙂
אני אתחיל ואומר, שמבחינה אנטומית אין דבר כזה בטן תחתונה, זה לא שריר נפרד משאר הבטן, זהו שריר אחד, גם הבטן העליונה וגם הבטן התחתונה. מה שכן, השומן נוטה להצטבר יותר בבטן התחתונה ויש דרכים לטפל בזה. תעברי על המאמר הזה,
הוא יהיה שווה לך זהב!
אז מה הוא בעצם משך האימון היעיל ביותר לשריפת שומן וקבלת גוף פיטנס?
* 5 דקות ביום
* 15 דקות ביום
* 35 דקות ביום
* 90 דקות ביום
ובכן, אין תשובה מדויקת, כי משתנים רבים נכנסים למשחק, כגון כמה ימים בשבוע אתה מתאמן, העוצמה בה אתה מתאמן, גילך, סוג האימון אותו אתה מבצע (אירובי איטי, אימון משקל גוף אינטנסיבי, אימון משקולות, וכו '), וגורמים רבים אחרים.
עם זאת, למרות שאין תשובה מדויקת, אני הולך לתת מספר כללי אצבע המבוססים על מדע על מנת להבין מה הוא משך האימון היעיל ביותר בשבילך על מנת לשרוף שומן בקצב של טיסן !
אזהרה: את רוצה למנוע את הטעות הטיפוסית שרוב חובבי הפיטנס, פעילות גופנית עושים, וזה להתאמן למשך שעה-שעתיים או יותר בפעילות גופנית איטית, זו פעילות שגם אנשים ששונאים ספורט מנסים לתקופה קצרה, אני ממש לא ממליץ על זה . . .
(ועבור חובבי ריצה או רכיבה על אופניים, זה כולל ריצה או רכיבה על אופניים למרחקים ליותר מ30 – 60 דקות ביום) . . . סוגים אלה של שגרה אירובית ארוכה מידי מגדילה את קצב הזדקנות הגוף, ומשפיעה לרעה על ההורמונים, מה שהופך את אובדן השומן לקשה יותר.
העיקרון החשוב הראשון הוא התגובה ההורמונלית לאימון, בעיקר הורמון הגדילה VS הקורטיזול.
כפי שאולי שמעת בעבר, הורמון הגדילה (GH) הוא הורמון רב עוצמה המופעל בגופך על ידי פעילות גופנית ועוזר לשרוף שומן בזמן בניית שריר רזה הן אצל הגברים והן אצל הנשים. הוא מכונה גם "הורמון הנעורים" בזכות תכונות האנטי אייג'ינג שלו.
תקשיבי,
מצד שני . . .
קורטיזול שמיוצר בכמויות גבוהות כתוצאה מפעילות גופנית ממושכת, עלול להרוס את השריר שהצטבר, לגרום לקצב חילוף חומרים נמוך, ולהפוך שריפת שומן לכמעט בלתי אפשרית. כן, כמה שזה קשה עבור רוב האנשים להבין, תני לי לחזור על זה שוב … להתאמן יותר מדי זמן יכול להקשות על איבוד השומן!
כפי שניתן לראות, המטרה שלך עם תכנית אימונים יעילה היא למקסם את ייצור הורמון הגדילה שלך, תוך מזעור הקורטיזול. והנה הדרך שבה את יכולה לעשות את זה לבד לגמרי :
לדברי מדען תרגילים מומחה, רוב פאיגין, מחבר הספר "Natural Hormonal Enhancement"… "ככל שהעוצמה גדולה יותר, כך מצטמצם משך הפעילות הגופנית הדרוש לשחרור הורמון הגדילה. באופן כללי, משך הזמן הנדרש נע בין 10 דקות לפעילות גופנית אינטנסיבית יותר ל- 30 דקות לפעילות גופנית פחות אינטנסיבית . . .
ברוב המקרים, גידול שיא ברמות ההורמון מתרחשות 20-50 דקות לאחר תחילתה של פעילות גופנית אינטנסיבית במידה מספקת, כאשר לאחר מכן צמיחת הורמון הגדילה יורדת, אבל הקורטיזול ממשיך לטפס".
כאשר קצב צמיחת הורמון הגדילה שלך פוחת במהלך האימון, והקורטיזול שלך מתחיל לעלות במידה רבה מידי, זה קורה כאשר האימון שלך הופך להיות יותר מזיק מאשר מועיל. אם אנו מסתכלים על רמת אינטנסיביות רגילה של אימון משקולות משולב עם אימוני אירובי, משך זמן זה הוא כ 35-50 דקות בהן רוב האנשים צריכים להפסיק האימון , על מנת למנוע עודף קורטיזול מאימון יתר.
את מבינה,
זה לא חד משמעי לכולם . . .
כי עוצמות אימון גבוהות יותר יכולות למקסם את שחרור הורמון הגדילה מהר יותר ולייצר קורטיזול מהר יותר… במקרים רבים, אימונים בעוצמות גבוהות מאוד (הסוגים שרואים לעתים קרובות בקרוספיט, אינסניטי, וכו') יכולות לעתים קרובות להשיג את שחרור הורמון הגדילה ב- 10-25 דקות של פעילות גופנית, עם שיא הקורטיזול שמגיע במהירות רבה יותר.
אז צריך להיזהר לא להתאמן יותר מדי זמן, אם אתה מסוג האנשים שעושים אימונים מאוד אינטנסיביים והיופי הוא, שאין צורך אפילו להיות אדם שהתאמן אי אי פעם – בכדי לבצע אימונים מהסוג השורף והיעיל הזה
ישנן גם אפשרויות אחרות שתחזק את שחרור הורמון ה– GH, תוך מזעור קורטיזול …
דרך נוספת למקסם את יתרונות אובדן השומן ואנטי אייג'ינג של אימון תוך מזעור ההשפעות השליליות של אימון יתר וייצור קורטיזול היא לפצל את האימונים שלך למשכי זמן קצרים יותר בעוצמות גבוהות ומספר פעמים ביום (אל תדאגו, זה יותר קל ממה שזה נשמע) . . .
הסיבה לכך היא שחלק מהמחקרים מראים כי הורמון הגדילה יכול להיות מגורה עם מעט "פרצים" של 30 שניות של פעילות גופנית בעוצמה גבוהה מאוד כגון ריצות למרחקים קצרים, ו"מיני אימונים" מרובים ביום אשר מספקים יותר הזדמנויות לעורר צמיחה ושחרור הורמון ולא רק אימון אחד בכל יום. אימונים קצרים אלה לעולם לא יגרמו לשחרור קורטיזול מזיק שאימונים ארוכים יותר יכולים לייצר.
אמנם, לוח הזמנים הזה לא יעבוד עבור אנשים מסוימים המבוססים על לו"ז, וכו', אבל עבור אלה שיכולים לגרום לזה לעבוד, זה יכול להיות מאוד משמעותי.
לדוגמא, בהתאם ללוח הזמנים שלך, והזמינות של ציוד אימון בבית (או רק באמצעות אימון משקל גוף, kettlebells – אלה סוגי משקולות, ספרינטים, וכו') , את יכולה להתנסות עם אימון כמו זה:
* אימונים בעוצמה גבוהה; 5 דקות; 3פעמים ביום, ו 3 פעמים בשבוע
* אימונים בעוצמה גבוהה; -5 דקות;פעמיים ביום, 4 פעמים בשבוע
* אימונים בעוצמה גבוהה; -5 דקות; פעם ביום , 6 פעמים בשבוע
* אימונים בעוצמה גבוהה; 10 דקות; פעמיים ביום, 3 פעמים בשבוע
* אימונים בעוצמה גבוהה; 10 דקות; פעם ביום, 5 פעמים בשבוע
עכשיו, כשאני אומר עוצמה גבוהה, זה יחסי אלייך, גם סבתא בת 90 יכולה לעשות אימון בעצימות גבוהה, ביחס אליה. ישנן דרכים רבות אחרות לעשות זאת בהתבסס על הלו"ז שלך, אבל העיקרון של "מיני אימון" הוא חזק מאוד וממצה את שחרור הורמון הגדילה שלך וכמו כן מדכא את הקורטיזול העודף.
וכפי שהסברתי במאמר זה, זה אומר שאת יכולה לשרוף שומן בקצב הרבה יותר מהיר, לשמור על שרירים מפוסלים ורזים יותר, ולקבל תועלת אנטי אייג'ינג גדולה מאוד מהאימונים שלך, והכי חשוב? לקבל גוף פיטנס!
תזכרי . . .
פיטנס זה כל העניין, וזה עניין מאוד פשוט!

פיטנס
ג'ניה רומסקי,
המאמן האישי שלך,
לחיי הבטן השטוחה שלך.
366 תגובות
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