{"id":1111,"date":"2025-06-15T23:31:54","date_gmt":"2025-06-15T21:31:54","guid":{"rendered":"https:\/\/blogosercu.pl\/?p=1111"},"modified":"2025-06-15T23:39:29","modified_gmt":"2025-06-15T21:39:29","slug":"spacery-sa-swietne-dla-serca-i-utraty-wagi-lepiej-raz-dluzej-czy-kilka-razy-krocej","status":"publish","type":"post","link":"https:\/\/blogosercu.pl\/index.php\/2025\/06\/15\/spacery-sa-swietne-dla-serca-i-utraty-wagi-lepiej-raz-dluzej-czy-kilka-razy-krocej\/","title":{"rendered":"Spacery s\u0105 \u015bwietne dla serca i utraty wagi. Lepiej raz d\u0142u\u017cej, czy kilka razy kr\u00f3cej?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\ud83d\udeb6\u200d\u2642\ufe0f<strong>Lepsze 3\u00d710 minut czy 1\u00d730 minut spaceru dla utraty wagi? Naukowcy to sprawdzili!<\/strong><br>Je\u015bli trudno Ci wygospodarowa\u0107 30 minut na aktywno\u015b\u0107 fizyczn\u0105 \u2014 mam dobre wie\u015bci.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Badanie por\u00f3wna\u0142o spalanie kalorii podczas:<br>\ud83d\udd39 jednego 30-minutowego spaceru<br>\ud83d\udd39 trzech 10-minutowych spacer\u00f3w w ci\u0105gu dnia<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Wynik? \ud83d\udd25 <strong>Brak istotnej r\u00f3\u017cnicy w liczbie spalonych kalorii!<\/strong><br>\u27a1\ufe0f 274 kcal \u2013 spacer ci\u0105g\u0142y<br>\u27a1\ufe0f 279 kcal \u2013 trzy kr\u00f3tkie spacery<br><br>Ale jest jedno \u201eale\u201d\u2026<br>\ud83d\udc49 <strong>Tempo marszu musia\u0142o odpowiada\u0107 ok. 70% VO\u2082 max<\/strong>, czyli nie by\u0142 to powolny spacer po parku! To mniej wi\u0119cej szybki marsz \u2013 oko\u0142o <strong>5,5\u20136,5 km\/h<\/strong>, przy kt\u00f3rym odczuwasz przyspieszony oddech, ale wci\u0105\u017c mo\u017cesz m\u00f3wi\u0107 (z lekk\u0105 zadyszk\u0105).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udd0d Wnioski:<br>\u27a1\ufe0f Mo\u017cesz osi\u0105gn\u0105\u0107 podobne efekty energetyczne stosuj\u0105c przerywany marsz \u2013 co jest \u015bwietn\u0105 opcj\u0105, je\u015bli nie masz godziny ci\u0105giem!<br>\u27a1\ufe0f Wa\u017cne, by marsz by\u0142 <strong>wystarczaj\u0105co intensywny<\/strong> \u2013 czyli nie za wolno \ud83d\ude09<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To oznacza, \u017ce <strong>kr\u00f3tkie przerwy na ruch s\u0105 r\u00f3wnie skuteczne<\/strong>, je\u015bli chodzi o wydatek energetyczny. A dodatkowo:<br>\u2705 \u0142atwiej je wkomponowa\u0107 w dzie\u0144<br>\u2705 poprawiaj\u0105 nastr\u00f3j i samopoczucie<br>\u2705 zwi\u0119kszaj\u0105 szanse na regularno\u015b\u0107<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nie musisz si\u0119 katowa\u0107 d\u0142ugim treningiem. Wystarczy, \u017ce ruszysz si\u0119 kilka razy dziennie!<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udcda <strong>\u0179r\u00f3d\u0142o:<\/strong><br>Peterson, J. A., Van Dorin, J. D., &amp; Greer, K. (2004). <em>Comparison of caloric expenditure in intermittent and continuous walking bouts<\/em>. Journal of Strength and Conditioning Research, 18(3), 386\u2013389. <a>https:\/\/doi.org\/10.1519\/R-13212.1<\/a><\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/blogosercu.pl\/wp-content\/uploads\/2025\/06\/comparison_of_caloric_expenditure_in_intermittent.30.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Osadzone z comparison_of_caloric_expenditure_in_intermittent.30.\"><\/object><a id=\"wp-block-file--media-cf8d0857-6cf3-4866-bbea-d027f5c208d7\" href=\"https:\/\/blogosercu.pl\/wp-content\/uploads\/2025\/06\/comparison_of_caloric_expenditure_in_intermittent.30.pdf\">comparison_of_caloric_expenditure_in_intermittent.30<\/a><a href=\"https:\/\/blogosercu.pl\/wp-content\/uploads\/2025\/06\/comparison_of_caloric_expenditure_in_intermittent.30.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-cf8d0857-6cf3-4866-bbea-d027f5c208d7\">Pobierz<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\ud83d\udeb6\u200d\u2642\ufe0fLepsze 3\u00d710 minut czy 1\u00d730 minut spaceru dla utraty wagi? Naukowcy to sprawdzili!Je\u015bli trudno Ci wygospodarowa\u0107 30 minut na aktywno\u015b\u0107 fizyczn\u0105 \u2014 mam dobre wie\u015bci. Badanie por\u00f3wna\u0142o spalanie kalorii podczas:\ud83d\udd39 jednego 30-minutowego spaceru\ud83d\udd39 trzech 10-minutowych spacer\u00f3w w ci\u0105gu dnia Wynik? \ud83d\udd25 Brak istotnej r\u00f3\u017cnicy w liczbie spalonych kalorii!\u27a1\ufe0f 274 kcal \u2013 spacer ci\u0105g\u0142y\u27a1\ufe0f 279 kcal [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1114,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,97],"tags":[228,231,229],"class_list":["post-1111","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ciekawostki","category-inne","tag-kalorie","tag-odchudzanie","tag-waga"],"_links":{"self":[{"href":"https:\/\/blogosercu.pl\/index.php\/wp-json\/wp\/v2\/posts\/1111","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogosercu.pl\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogosercu.pl\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogosercu.pl\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blogosercu.pl\/index.php\/wp-json\/wp\/v2\/comments?post=1111"}],"version-history":[{"count":2,"href":"https:\/\/blogosercu.pl\/index.php\/wp-json\/wp\/v2\/posts\/1111\/revisions"}],"predecessor-version":[{"id":1116,"href":"https:\/\/blogosercu.pl\/index.php\/wp-json\/wp\/v2\/posts\/1111\/revisions\/1116"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogosercu.pl\/index.php\/wp-json\/wp\/v2\/media\/1114"}],"wp:attachment":[{"href":"https:\/\/blogosercu.pl\/index.php\/wp-json\/wp\/v2\/media?parent=1111"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogosercu.pl\/index.php\/wp-json\/wp\/v2\/categories?post=1111"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogosercu.pl\/index.php\/wp-json\/wp\/v2\/tags?post=1111"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}