{"id":58197,"date":"2024-11-04T15:27:30","date_gmt":"2024-11-04T13:27:30","guid":{"rendered":"http:\/\/novanews.co.za\/rooirose\/?p=58197"},"modified":"2024-11-04T15:31:57","modified_gmt":"2024-11-04T13:31:57","slug":"oefening-met-rente","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/oefening-met-rente\/","title":{"rendered":"Oefening met rente: Kry meer uit elke oefensessie"},"content":{"rendered":"<h4>Intervalle<\/h4>\n<p>\u2022<strong> Hoekom werk dit?<\/strong><br \/>\nAs jy min tyd het om te oefen of elke dag dieselfde ding doen, is dit tyd om jou roetine \u2019n bietjie op te klits.<\/p>\n<p>\u2022 <strong>Wat is intervalle?<\/strong><br \/>\nVolgens die oefenmetode sit jy \u2019n ruk lank alles in en herstel dan vir \u2019n kort rukkie. As jy hardloop of fietsry, sal jy byvoorbeeld elke 5 min. vir 1 min. voluit oefen. Dit het meer kardiovaskul\u00eare voordele en verbrand ook meer vet as wanneer jy vir dieselfde duurte teen een spoed sou oefen. \u2019n Studie aan die Universiteit van Wisconsin-La Crosse het getoon dat mense in \u2019n intervalsessie amper twee keer soveel kalorie\u00eb verbrand as in \u2019n sessie waarin die tempo konstant bly.<\/p>\n<p>\u2022 <strong>Wat kan jy doen?<\/strong><br \/>\nHardloop vir 4 min. met jou ge-wone spoed en dan voluit van een lamppaal na die volgende. Herhaal. Probeer 20 min.-inter-valle waarin jy vir \u2019n minuut elk soveel opsitte, opstote, hurksitte en uitvalspronge doen as wat jy kan en rus daarna vir \u2019n\u00a0minuut. Doen vier rondtes hiervan.<\/p>\n<p>Lees ook:\u00a0<a href=\"https:\/\/novanews.co.za\/rooirose\/bestuur-jou-geestesgesondheid-met-slaap-en-oefening\/\">Bestuur jou geestesgesondheid met slaap en oefening<\/a><\/p>\n<p>&nbsp;<\/p>\n<h4>Gewigte verhoog jou metabolisme<\/h4>\n<p>\u2022 <strong>Hoekom werk dit?<\/strong><br \/>\nOefening verhoog jou metabolisme en dit verbrand meer energie. Boonop toon studiebevindings dat gewigwerk en intervaloefening (ana\u00ebrobiese oefening) jou metabolisme hoog hou selfs nadat jy geoefen het. Die rede hiervoor is dat oefening waar jy teen weerstand werk, soos gewigwerk en intervalle waar jy intens werk, meer spiere bou wat jou metabolisme verhoog.<\/p>\n<p>\u2022<strong> Wat kan jy doen? <\/strong><\/p>\n<p>Kies handgewigte met \u2019n massa waarmee jy nie meer as 12 repetisies kan volhou nie. Dis reg vir jou. Vra een van die afrigters in die gim om jou te wys watter\u00a0oefeninge jy kan doen, of <a href=\"http:\/\/www.bodybuilding.com\/fun\/ultimate-beginners-machine-workout-for-women.html\" target=\"_blank\" rel=\"noopener noreferrer\">besoek hierdie webwerf vir oefeninge met die masjiene<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<h4>Drink genoeg water<\/h4>\n<p>\u2022 <strong>Hoekom is dit belangrik?<br \/>\n<\/strong>Wanneer jy gedehidreer is (selfs\u00a0met net 2%) voel jou oefensessie veel moeiliker, word jou verto-ning benadeel en duur dit langer voor jy n\u00e1 die sessie herstel. Dit wil voorkom of die meeste mense n\u00e1 \u2019n lang dag by die werk, of vroegoggend voor hul oefensessies nie optimaal gehidreer is nie.<\/p>\n<p>\u2022 <strong>Wat kan jy doen?<\/strong><br \/>\nDrink genoeg water voor en gedurende jou sessie en as dit langer as 45 minute is, sorg dat daar elektroliete by is. Daar is heelwat produkte op die mark wat net elektroliete bevat sonder enige bygevoegde energie.<\/p>\n<p>Lees ook:\u00a0<a href=\"https:\/\/novanews.co.za\/rooirose\/oefen-by-die-werk\/\">Oefen by die werk: hier&#8217;s hoe<\/a><\/p>\n<p>&nbsp;<\/p>\n<h4>Gebruik vry gewigte<\/h4>\n<p>\u2022 <strong>Hoekom werk dit?<\/strong><br \/>\nAs jy nuut in die gim is, is dit die\u00a0moeite werd om die oefenmasjiene vir jou gewigwerk te\u00a0gebruik. Wanneer jy meer vertroud is met gewigte, is dit tyd om saam met die kragmanne met vry gewigte soos <em>kettle bells<\/em> of hand- en staafgewigte te werk. Jy gebruik veel meer\u00a0spiere omdat jy geen ondersteuning van die masjiene het nie en jy werk gewoonlik harder in dieselfde tyd.<\/p>\n<p>\u2022 <strong>Doen dit:<\/strong><br \/>\nKry iemand in die gim om jou touwys te maak, of kyk na video&#8217;s op <a href=\"https:\/\/www.youtube.com\/youtube\">YouTube<\/a> vir gratis oefenklasse.<\/p>\n<p>&nbsp;<\/p>\n<h4>Eet iets voor jy oefen<\/h4>\n<p>\u2022 <strong>Hoekom werk dit?<\/strong><br \/>\nVir ho\u00eb-intensiteitintervalle is koolhidrate jou liggaam se hoofbron van energie. As jy te poegaai is om hard te oefen haal jy nie naastenby alles uit jou sessie nie en verminder jou potensiaal om spiere te ontwikkel wat jou metabolisme gaan verhoog.<\/p>\n<p>\u2022 <strong>Wat kan jy doen?<\/strong><br \/>\nEet volgende keer \u2019n vrug, hawermout of beskuitjie en tee voor jou sessie. Hou gedroogde vrugte soos appelkose of appels in jou gimsak sodat jy altyd iets byderhand het.<\/p>\n<p>&nbsp;<\/p>\n<h4>Drink sjokolademelk<\/h4>\n<p>\u2022 <strong>Hoekom?<\/strong><br \/>\nWanneer jy hard oefen maar nie voldoende herstel nie, bou jy nie genoeg spiere nie en is jy teen die volgende sessie nog p\u00ea. Verskeie studiebevindings het al getoon dat sjokolademelk die ideale hersteldrankie is omdat dit die perfekte verhouding (4:1) tussen koolhidrate en prote\u00efne het. Die prote\u00efne herstel en help\u00a0om spiere te bou terwyl die koolhidrate jou energiestore herstel en die opname van prote\u00efen in jou spiere verbeter.<\/p>\n<p>\u2022 <strong>Wat kan jy doen?<\/strong><br \/>\nDrink laevetsjokolademelk binne \u2019n halfuur n\u00e1 \u2019n oefensessie. <em>Steri Stumpie<\/em> hoef nie in \u2019n yskas geberg te word nie en jy kan dit sommer in jou gimsak hou, of maak jou eie met laevetmelk, kakaopoeier en \u2019n bietjie suiker.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook:\u00a0<\/strong><a href=\"https:\/\/novanews.co.za\/rooirose\/die-5-beste-oefeninge-wat-jy-by-die-huis-kan-doen\/\">Die 5 beste oefeninge wat jy by die huis kan doen<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dit verg toewyding om jou oefenprogram vol te hou. Ons wys jou hoe jy elke keer meer uit jou sessie kan haal. Deur Anet Schoeman. Foto Pixabay<\/p>\n","protected":false},"author":8,"featured_media":149115,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[193,195,4389],"class_list":["post-58197","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-fiksheid","tag-oefen","tag-oefensessie"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Oefening met rente: Kry meer uit elke oefensessie | rooi rose<\/title>\n<meta name=\"description\" content=\"Dit verg toewyding om jou oefenprogram vol te hou. 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