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Intenziteta vadbe: visoka / srednja
Število ponovitev *: 8 – 12
Obdobja počitka: 30 sekund do 2 minuti
Seti *: 1 do 3
Priporočljivo število dni v tednu: 2 do 3
Pomembno: za izvedbo celotnega programa vadbe, morate poleg 2 do 3 vadb za moč kot dodatno 2 – 3 dni v
tednu izvajati tudi aerobno vadbo.
KROŽNI VADBENI PROGRAMI
Najbolj primerni za osebe, ki:
• Želijo kombinirati aerobno vadbo in vadbo za izboljšanje moči
• Imajo za vadbo na voljo le 3 dni v tednu
• Želijo vadbo za izboljšanje splošne kondicije in telesne pripravljenosti
• So imeli v preteklosti težave z določenimi vadbenimi programi
Intenziteta vadbe: srednja / nizka
Število ponovitev *: 15 – 20
Obdobja počitka: Izredno kratki
Seti *: 1
Priporočljivo število dni v tednu: 3
Pomembno: vsake toliko časa spremenite program vadbe in na ta način preprečite preutrujenost telesa ter spočij-
te mišice in sklepe od prekomernih ponovitev in možne pretirane uporabe.
Če ste izbrali vadbo za moč
• Enkrat tedensko opravite krožno vadbo
Teden razdelite na:
• En dan – vaje za moč
• En dan – aerobni vaje
• En dan – krožna vadba
Preutrujenosti mišic se lahko izognete tako, da vsakih 6 – 8 tednov izvedete teden krožne vadbe. Na ta način boste
povečali tudi vašo splošno telesno pripravljenost.
Če ste izbrali krožni vadbeni program
• Če želite, lahko vsak drugi dan izvedete aerobno vadbo, vmes pa krožno vadbo.
Ne pozabite počivati vsaj en dan v tednu.
V vaš tedenski program vključite en vadbo za krepitev moči ali en aerobno vadbo.
* Število ponovitev: število, koliko krat ponovite določeno vajo.
* Seti: število, koliko krat ponovite določeno število ponovitev (npr. 2 seta po 12 ponovitev).
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