20.500.12556/RUL-95770 Učinkovitost različnih metod treniranja za izgubo telesne maščobe Diplomsko delo Efficiency of Different Training Methods for Fat Loss Prekomerna telesna teža in previsok odstotek telesne maščobe sta resen problem v današnji družbi. Sedeči način življenja, neprimerna prehrana in premalo aktivnosti je le nekaj izmed dejavnikov, ki pripomorejo k vedno večjemu številu prekomerno težkih in predebelih ljudi. Ker se debelost že nekaj desetletij nezadržno povečuje, smo se odločili, da v diplomskem delu primerjamo tri različne vadbene metode in njihov vpliv na izgubo telesne maščobe. Primerjali smo metodo neprekinjenega napora, visokointenzivni intervalni trening ter vadbo z utežmi. O debelosti in prekomerni teži govorimo takrat, ko je presežek telesne maščobe tako velik, da lahko ima negativne posledice na človekovo zdravje. Najpogostejši meri za ugotavljanje prekomerne teže in debelosti sta indeks telesne mase (ITM) in merjenje odstotka telesne maščobe. Debelost je eden glavnih vzrokov za srčno-žilne bolezni, povzroča diabetes, osteoartritis in celo nekatere vrste raka. Med telesno aktivnostjo ali vadbo se poviša pretok krvi skozi maščobno in mišično tkivo, kar povzroči, da se v krvni obtok sprosti več maščobnih kislin iz maščobnega tkiva, ki jih mišica lahko uporabi za energijo. Cilj diplomskega dela je bil ugotoviti, kako in v kolikšni meri posamezen tip vadbe vpliva na izgubo maščobe, opisati vse prednosti in slabosti posameznega tipa, jih med seboj primerjati in ugotoviti, katera metoda ali kombinacija metod je najučinkovitejša za izgubo telesne maščobe. V skladu z ugotovitvami lahko zaključimo, da je visokointenzivni intervalni trening (VIIT) najbolj učinkovita metoda za izgubo maščobe, saj je za podobne rezultate z vidika porabe maščobe s to metodo treba vaditi manj časa kot z metodo neprekinjenega napora. Zaradi visoke intenzivnosti pa je VIIT lahko neprimeren za začetnike, zato je tudi metoda neprekinjenega napora primerna za izgubo maščobe. Izmed naštetih metod ima vadba z utežmi na izgubo maščobe najmanj vpliva, vendar je zelo pomembna z vidika ohranjanja puste mišične mase, saj lahko kljub izgubi telesne teže ohrani visoko stopnjo metabolizma v mirovanju. Obesity and excessive body fat are a serious problem in today's society. Sedentary lifestyle, inappropriate diet and not enough activity are just some of the factors, which contribute to the increasing number of overweight and obese people. Since obesity has been growing steadily for several decades, we decided to compare three different methods of exercising and their impact on the loss of body fat in this diploma thesis. We compared the method of continuous steady state effort, high-intensity interval training, and weight training. We are talking about obesity and overweight when the excess body fat is so large that it could have an adverse health effect. The most common measures to determine obesity are the body mass index (BMI) and body fat percentage measurement. Obesity is one of the main causes of cardiovascular diseases, it causes diabetes, osteoarthritis, and even some types of cancer. During physical activity or exercise, the flow of blood through the fat and muscle tissue increases, resulting in the release of several fatty acids from the fat tissue to the bloodstream, which the muscle can use for energy. The goal of the diploma thesis was to determine how and to what extent each type of exercise affects fat loss, to describe all the advantages and disadvantages of each type, to compare them with each other and to determine which method or combination of methods is most effective for fat loss. According to the findings, high-intensity interval training (HIIT) is the most effective method for fat loss, since for similar results, in terms of burning fat, this method requires less time exercising than the method of continuous effort. Due to the high intensity, HIIT may be unsuitable for beginners, which is why the method of continuous effort is also suitable for fat loss. Weight training has the least impact on fat loss of the methods listed, but it is very important in terms of keeping the lean muscle mass, as it can maintain a high level of resting metabolic rate despite the weight loss. fitnes izguba maščobe visokointenzivni intervalni trening VIIT metoda neprekinjenega napora vadba z utežmi debelost fitness fat loss high-intensity interval training HIIT long slow distance weight training obesity true false false Slovenski jezik Angleški jezik Diplomsko delo/naloga 2017-09-21 08:23:58 2017-09-21 08:23:58 2022-08-10 06:51:55 0000-00-00 00:00:00 2017 0 0 0000-00-00 NiDoloceno NiDoloceno NiDoloceno 0000-00-00 0000-00-00 0000-00-00 19221 5272497 5958.pdf 5958.pdf 1 EC7CD9BCB9EC1FEB56B2BDAAB50064A5 493ae0a37167565d297bd71037510707cf64182fd31579bfffb1ff063baa6764 d7976e6a-a1b3-11eb-a523-00155dcfd717 20.500.12556/rul/46f17c9c-15eb-457c-8aa7-ffe7ac46a90a https://repozitorij.uni-lj.si/Dokument.php?lang=slv&id=104406 Fakulteta za šport 0 0 0