| Abstract | Svrha ovog rada bila je istražiti i utvrditi učinke programiranog treninga hodanja na energetske karakteristike, sastav tijela, krvnu sliku, krvni tlak te parametre snage tipa skočnosti. Program je proveden sa jednim polaznikom individualnog trenažnog procesa te se odvijao u periodu od 8 tjedana. Tijekom prva 4 tjedna istraživanja korištena je kontinuirana metoda rada. Provedeno je 29 treninga s time da je vremensko trajanje jednog treninga iznosilo sat vremena. Prosječna brzina hodanja iznosila je 6 km/h, dok je prosječna potrošnja kalorija iznosila 325 kcal. Ukupno je prijeđena udaljenost od otprilike 174 kilometara i potrošeno oko 9,425 kcal. Tijekom drugog perioda od 4 tjedna istraživanja, korištena je metoda intervalnog treninga koja je uključivala bočno kretanje, kretanje unatraške te penjanje uz stepenice. Provedeno je 15 treninga a prosječno vremensko trajanje jednog treninga iznosilo je 30 minuta. Potrošnja kalorija se kretala od 166 kcal po treningu pa sve do 325 kcal kako se progresivno opterećenje povećavalo iz treninga u trening. Prosječna potrošnja kalorija iznosila je 290 kcal a ukupna 4,350 kcal. Prosječno prijeđena udaljenost tijekom jednog treninga iznosila je 1 kilometar i 40 metara a ukupna prijeđena udaljenost u 4 tjedna intervalnog treninga iznosila je 15 kilometara i 600 metara. Tijekom cjelokupnog trenažnog procesa prijeđena je udaljenost od 189 km i 600 metara te je potrošeno 13,775 kcal.
Rezultati istraživanja su pokazali da je došlo do velikih promjena u energetskim karakteristikama apsolutnog maksimalnog primitka kisika (VO2peak) sa 1432 ml/min/kg na 2286 ml/min/kg što je promjena za oko 37,4 %. Relativni maksimalni primitak kisika (RVO2peak) se povećao sa 21,74 ml/min/kg na 36,57 ml/min/kg što je promjena za oko 38,45 % .U varijablama sastava tijela gdje se postotak masnoće smanjivao sa 32,9 prema 31,5 pa sve do 30,5% došlo je do promjene za 2,4%. Nemasna masa procijenjena je na 40,2 prema 40,4 i naposljetku 40,6 kg, što je promjena za 0,4 kg. |
| Abstract (english) | The purpose of this study was to investigate and determine the effects of programmed training walking on energy performance, body composition, blood count, blood pressure and parameters of power jumping performance. The program was realized on one examinee and individual training process took place during 8 weeks. During the first 4 weeks of research a continuous methods was used. Conducted 29 training provided that the duration of one session amounted to an hour. The average walking speed was 6 km / h, while the average consumption of calories was 325 kcal. Approximate distance was 174 kilometers and calorie consumption around 9,425. During the second period of 4 weeks, method of interval training was used and it included lateral movement, moving backward and climbing stairs. Conducted 15 training sessions and the average duration of one session was 30 minutes. Calorie consumption ranged from 166 calories per workout until 325 kcal to be progressively increased load from one practice to another. The average consumption of calories was 290 kcal and 4,350 kcal total. The average distance traveled during a training session was 1 kilometer and 40 meters and the total distance traveled in 4 weeks of interval training was 15 kilometers and 600 meters. During the whole training process the distance of 189 km and 600 meters was exceeded, and 13,775 calories were burned.
The results showed that there was a major change in the energy performance of absolute maximum oxygen consumption ( VO2peak ) with 1432 ml / min / kg to 2286 ml / min / kg, which is a change of about 37,4 % . The relative maximal oxygen input ( RVO2peak ) has increased from 21.74 ml / min / kg to 36.57 ml / min / kg which is a change of up to 38.45 % . In body composition variables the body fat percentage decreased from 32.9 to 31.5 up to 30.5 % and that was a change of 2.4 % . Lean body mass was estimated to be 40.2 to 40.4 and finally 40.6 kg , which is a change of 0.4 kg . |
