{"id":654839,"date":"2026-02-16T13:12:37","date_gmt":"2026-02-16T12:12:37","guid":{"rendered":"https:\/\/www.apo-discounter.pl\/blog\/?p=654839"},"modified":"2026-02-16T13:54:31","modified_gmt":"2026-02-16T12:54:31","slug":"iwt-chodzenie-interwalowe","status":"publish","type":"post","link":"https:\/\/www.apo-discounter.pl\/blog\/lifestyle\/iwt-chodzenie-interwalowe\/","title":{"rendered":"IWT &#8211; chodzenie interwa\u0142owe"},"content":{"rendered":"<p><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.apo-discounter.pl\/blog\/wp-content\/uploads\/2026\/02\/iwt.png\" alt=\"iwt chodzenie interwa\u0142owe\" \/><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_end\">\ufeff<\/span><\/p>\n<p class=\"teaser\">Trening interwa\u0142owy to ciekawy i stosunkowo prosty do wprowadzenia spos\u00f3b na urozmaicenie aktywno\u015bci fizycznej. Dotyczy to r\u00f3wnie\u017c os\u00f3b nieuprawiaj\u0105cych wyczynowo sportu i gustuj\u0105cych w spacerach oraz marszach. Nie wymaga drogiego sprz\u0119tu ani karnetu na zaj\u0119cia, a mo\u017ce pom\u00f3c zwi\u0119kszy\u0107 wydolno\u015b\u0107 fizyczn\u0105. Czym jest IWT i co warto o nim wiedzie\u0107?<\/p>\n<h2 class=\"post_h2\">Trening interwa\u0142owy &#8211; co to jest?<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Jest to metoda treningowa, w kt\u00f3rej naprzemiennie wykonuje si\u0119 kr\u00f3tkie odcinki wysi\u0142ku o wysokiej intensywno\u015bci z fazami aktywno\u015bci w ni\u017cszym tempie. W jednym treningu przeplata si\u0119 kilka lub nawet kilkana\u015bcie takich serii. Trening interwa\u0142owy mo\u017cna zastosowa\u0107 do wielu typ\u00f3w aktywno\u015bci fizycznych, w tym p\u0142ywania, chodzenia, biegania, jazdy na rowerze czy fitnessu.<\/p>\n<p class=\"post_content\">Taki rodzaj treningu s\u0142u\u017cy do poprawy wydolno\u015bci uk\u0142adu kr\u0105\u017cenia, wytrzyma\u0142o\u015bci, a tak\u017ce mo\u017ce skutecznie wspom\u00f3c redukcj\u0119 tkanki t\u0142uszczowej.<\/p>\n<p>    <style>\r\n      a:hover {\r\n        text-decoration: none;\r\n        color: #333333;\r\n      }\r\n      .wrapper {\r\n        overflow: hidden;\r\n      }\r\n      .products {\r\n        box-sizing: border-box;\r\n        width: 100%;\r\n        overflow: hidden;\r\n        margin: 1.25em 0;\r\n        padding: 1.25em 0;\r\n        border-top: solid 2px;\r\n        border-bottom: solid 2px;\r\n      }\r\n      .products__title {\r\n        text-align: center;\r\n        color: #333333;\r\n        font-size: 22px;\r\n\t\t margin-bottom:1.2em;\r\n      }\r\n      .products__wrapper {\r\n        display: flex;\r\n        flex-wrap: nowrap;\r\n        \/* width: 300%; *\/\r\n      }\r\n      .product {\r\n\t\tdisplay:flex;\r\n        min-width: 50%;\r\n        text-align: center;\r\n      }\r\n      .product__link {\r\n        display: flex;\r\n        flex-direction: column;\r\n        width: 100%;\r\n        justify-content: space-between;\r\n        text-decoration: none;\r\n        color: #333333;\r\n      }\r\n      img.product__img {\r\n        max-width: 150px;\r\n        margin: 0 auto !important;\r\n      }\r\n      .product__name {\r\n        min-height: 50px;\r\n        color: #333333;\r\n      }\r\n      .product__price {\r\n        text-align: center;\r\n        font-size: 18px;\r\n        margin: 10px 0;\r\n        color: #b90014;\r\n        font-weight: bold;\r\n      }\r\n      .product__btn {\r\n        cursor: pointer;\r\n        width: 70%;\r\n        font-size: 18px;\r\n        margin: 0 auto;\r\n        background-color: #ffba31;\r\n        color: #fff;\r\n        border: 2px solid #ffba31;\r\n        border-radius: 5px;\r\n        height: 35px;\r\n        font-weight: bold;\r\n        transition: 0.5s;\r\n      }\r\n      \r\n      .product__link:hover {\r\n        text-decoration: none;\r\n      }\r\n\r\n      @media only screen and (min-width: 900px) {\r\n        .products {\r\n          width: 100%;\r\n        }\r\n        .products__wrapper {\r\n          width: 100%;\r\n        }\r\n        .product {\r\n          min-width: 25%;\r\n          padding: 0 5px;\r\n        }\r\n        .product__btn {\r\n          font-size: 16px;\r\n          height: 30px;\r\n        }\r\n\t\t .product__link:hover .product__btn {\r\n        background-color: #fff;\r\n        color: #ffba31;\r\n        border: 2px solid #ffba31;\r\n      }\r\n      }\r\n      @media only screen and (min-width: 901px) and (max-width: 1200px) {\r\n        .product {\r\n          min-width: 33%;\r\n        }\r\n      }\r\n    <\/style>\r\n    <section class=\"products\">\r\n      <div class=\"products__title\">Polecane produkty<\/div>\r\n      <div class=\"products__wrapper\">\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/entitis-pastylki-smak-truskawkowy-30-pzn-08300032\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"https:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300032.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">ENTitis pastylki smak truskawkowy<\/div>\r\n            <div class=\"product__price\">46.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/artresan-efekt-kapsulki-30-pzn-08300015\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"https:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300015.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">Artresan Efekt kapsu\u0142ki<\/div>\r\n            <div class=\"product__price\">56.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/piascledine-100-mg-200-mg-30-pzn-08300014\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"\thttps:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300014.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">ENTitis pastylki smak truskawkowy<\/div>\r\n            <div class=\"product__price\">56.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/fitolizyna-pasta-doustna-100g-pzn-08300052\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"\thttps:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300052.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">Fitolizyna pasta doustna<\/div>\r\n            <div class=\"product__price\">19.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n      <\/div>\r\n    <\/section><br \/>\n<script type='text\/javascript'>\nvar id = \"609132\";\nvar title = \"Polecane produkty\";\nvar wert = \"08300100\";\nvar wert1 = \"08305755\";\nvar wert2 = \"08301269\";\nvar wert3 = \"08300287\";<\/script><!-- start Woody Code Snippets CSS and JS -->\n<script type=\"text\/javascript\">\n\/\/console.log(wert);\r\nconst injectProducts = function () {\r\ndocument.querySelector(\"div.products__title\").textContent = title\r\nconst pzns = [wert, wert1, wert2, wert3];\r\n      const url = \"https:\/\/www.apo-discounter.pl\/blog\/pl\/\";\r\n      const templateLink = document.querySelectorAll(\".product__link\");\r\n      const templateImg = document.querySelectorAll(\".product__img\");\r\n      const templateName = document.querySelectorAll(\".product__name\");\r\n      const templatePrice = document.querySelectorAll(\".product__price\");\r\n      const articleURL = document.URL;\r\n      const articleTitle = articleURL\r\n        .substring(\r\n          articleURL.lastIndexOf(\"\/\", articleURL.length - 2),\r\n          articleURL.length\r\n        )\r\n        .replaceAll(\"\/\", \"\");\r\n      const utm =\r\n        \"?utm_source=blog&utm_medium=recomendations&utm_campaign=\" +\r\n        articleTitle +\r\n        \"&utm_term=\";\r\n      \/\/console.log(pzns);\r\n      fetch(url)\r\n        .then((response) => {\r\n          if (response.status != 200) {\r\n            console.log(\"Wrong server response\");\r\n          }\r\n          \/\/console.log(response.text());\r\n          return response.text();\r\n        })\r\n        .then((html) => {\r\n          const parser = new DOMParser();\r\n          const htmlDoc = parser.parseFromString(html, \"text\/html\");\r\n          const pPZN =\r\n            htmlDoc.documentElement.querySelectorAll(\"td.colset.colset-5\");\r\n          if (pPZN) {\r\n            pzns.forEach((pzn, index) => {\r\n              let i = index;\r\n              let product = pzn;\r\n              pPZN.forEach((pzn, index) => {\r\n                pznNumber = pzn.innerText.trim();\r\n                if (product == pznNumber) {\r\n                  templateLink[i].setAttribute(\r\n                    \"href\",\r\n                    pzn.parentNode.children[6].innerText.trim() +\r\n                      utm +\r\n                      pznNumber\r\n                  );\r\n                  templateImg[i].setAttribute(\r\n                    \"src\",\r\n                    pzn.parentNode.children[1].innerText.trim()\r\n                  );\r\n                  templateImg[i].setAttribute(\r\n                    \"alt\",\r\n                    pzn.parentNode.children[2].innerText\r\n                  );\r\n                  templateName[i].innerText =\r\n                    pzn.parentNode.children[2].innerText;\r\n\r\n                  templatePrice[i].innerText =\r\n                    pzn.parentNode.children[3].innerText + \" z\u0142\";\r\n                }\r\n              });\r\n            });\r\n          }\r\n        });\r\n};\r\naddEventListener(\"load\", injectProducts());\r\nconst productsWrapper = document.querySelector(\"div.products__wrapper\");\r\nconst products = document.querySelectorAll(\"div.product\");\r\nconst scrollArea = productsWrapper.scrollWidth-productsWrapper.clientWidth;\r\nlet width = 0;\r\nlet xStart= 0;\r\nlet xEnd = 0;\r\nlet transformX = 0;\r\nlet xLeft = 0;\r\n\r\n\/\/ products.forEach(p => {\r\n\/\/     width =+ p.clientWidth;\r\n\/\/ })\r\nconst setTransform = function() {\r\n    productsWrapper.style.transform = `translate(${transformX}px)`;\r\n};\r\n\r\nconst scroll = function (e) {\r\nif(transformX >= -(scrollArea)|| transformX == -0) {\r\n    transformX = e.touches[0].clientX - xStart + xLeft; \r\n    setTransform();\r\n    if (transformX < -(scrollArea)) {\r\n        transformX = -(scrollArea); \r\n        setTransform();\r\n    } \r\n    if(transformX>0) {\r\n        transformX = 0;\r\n        setTransform();\r\n    }  \r\n} \r\n};\r\n\r\nproductsWrapper.addEventListener('touchmove', scroll);\r\n\r\nproductsWrapper.addEventListener('touchstart', (e)=> {\r\n    xStart = e.changedTouches[0].clientX;\r\n});\r\n\r\nproductsWrapper.addEventListener('touchend', (e)=> {\r\n    xLeft = transformX\r\n    \r\n});\r\n\n<\/script>\n<!-- end Woody Code Snippets CSS and JS -->\n<\/p>\n<p class=\"post_content\">Treningi interwa\u0142owe maj\u0105 swoje wady i zalety, kt\u00f3re warto wzi\u0105\u0107 pod uwag\u0119 przed rozpocz\u0119ciem tego rodzaju aktywno\u015bci. Do ich dobrych stron nale\u017c\u0105 szczeg\u00f3lnie<\/p>\n<ul>\n<li>oszcz\u0119dno\u015b\u0107 czasu &#8211; treningi interwa\u0142owe s\u0105 z regu\u0142y kr\u00f3tsze ni\u017c tradycyjne<\/li>\n<li>mo\u017cliwa poprawa wydolno\u015bci sercowo-naczyniowej<\/li>\n<li>mo\u017cliwo\u015b\u0107 uprawiania jej przez okr\u0105g\u0142y rok<\/li>\n<li>mniejsze obci\u0105\u017cenie dla staw\u00f3w ni\u017c w przypadku biegania.<\/li>\n<\/ul>\n<p class=\"post_content\">Z drugiej strony, treningi chodzone interwa\u0142owe bez modyfikacji mog\u0105 nie by\u0107 wskazane dla ka\u017cdego, szczeg\u00f3lnie dla os\u00f3b starszych czy choruj\u0105cych przewlekle, z uwagi na wi\u0119ksz\u0105 intensywno\u015b\u0107.<\/p>\n<h2 class=\"post_h2\">Na czym polega trening interwa\u0142owy chodzony?<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Trening interwa\u0142owy chodzony polega na naprzemiennym wykonywaniu odcink\u00f3w szybkiego i wolnego marszu. Trening rozpoczyna si\u0119 od rozgrzewki trwaj\u0105cej ok 5-10 minut &#8211; podobnie jak w przypadku ka\u017cdego innego typu aktywno\u015bci fizycznej. Liczba serii powt\u00f3rze\u0144 oraz ilo\u015b\u0107 czasu po\u015bwi\u0119cona na ka\u017cd\u0105 z nich zale\u017cy od wydolno\u015bci organizmu, stanu zdrowia oraz ch\u0119ci osoby wykonuj\u0105cej trening.<\/p>\n<p class=\"post_content\">Co istotne treningi interwa\u0142owe, w tym chodzone, w wielu przypadkach mo\u017cna realizowa\u0107 bez \u015bcis\u0142ego nadzoru trenera i w warunkach codziennego \u017cycia. Jest to wygodne rozwi\u0105zanie dla os\u00f3b, kt\u00f3re nie mog\u0105 sobie pozwoli\u0107 na regularne odwiedziny w si\u0142owni czy zakup drogiego sprz\u0119tu do domowych \u0107wicze\u0144.<\/p>\n<h2 class=\"post_h2\">Ile kalorii spala chodzenie interwa\u0142owe?<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Ci\u0119\u017cko dok\u0142adnie okre\u015bli\u0107, ile kalorii mo\u017cna spali\u0107 podczas chodzonego treningu interwa\u0142owego, poniewa\u017c wydatek energetyczny zale\u017cy od wielu zmiennych: wyj\u015bciowej masy cia\u0142a, zawarto\u015bci tkanki t\u0142uszczowej i mi\u0119\u015bniowej, og\u00f3lnego poziomu aktywno\u015bci fizycznej oraz kaloryczno\u015bci spo\u017cywanych posi\u0142k\u00f3w. W obliczaniu wydatku energetycznego istotna jest r\u00f3wnie\u017c d\u0142ugo\u015b\u0107 treningu oraz liczba powtarzanych serii. Najlepszym sposobem na por\u00f3wnanie marszu tradycyjnego &#8211; ci\u0105g\u0142ego oraz interwa\u0142owego jest u\u017cywanie aplikacji, kt\u00f3re maj\u0105 wbudowane indywidualne parametry zdrowotne u\u017cytkownika i mog\u0105 wskaza\u0107 na istotne r\u00f3\u017cnice mi\u0119dzy <a href=\"https:\/\/www.apo-discounter.pl\/blog\/lifestyle\/czy-spacerowanie-odchudza-wyjdz-z-domu-dla-zdrowia\">spacerowaniem<\/a> czy ci\u0105g\u0142ym marszem a IWT.<\/p>\n<h2 class=\"post_h2\">Chodzenie interwa\u0142owe &#8211; dla kogo polecane?<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Trening interwa\u0142owy, r\u00f3wnie\u017c marszowy, mo\u017ce przynosi\u0107 korzystne efekty osobom z zaburzeniami trawienia glukozy i cukrzyc\u0105 typu 2. Wskazuje si\u0119, \u017ce u os\u00f3b z cukrzyc\u0105 typu 2 mo\u017ce poprawia\u0107 si\u0119 wydolno\u015b\u0107, wyst\u0119powa\u0107 wi\u0119ksza redukcja masy cia\u0142a i tkanki t\u0142uszczowej trzewnej oraz pewien spadek \u015brednich warto\u015bci glukozy w por\u00f3wnaniu z grup\u0105 os\u00f3b uprawiaj\u0105c\u0105 ci\u0105g\u0142y marsz.<\/p>\n<p class=\"post_content\">W pewnym badaniu przeprowadzonym na osobach starszych trening interwa\u0142owy chodzony wi\u0105za\u0142 si\u0119 z popraw\u0105 si\u0142y mi\u0119\u015bni ud oraz wydolno\u015bci tlenowej w por\u00f3wnaniu z osobami chodz\u0105cymi w ci\u0105g\u0142ym umiarkowanym tempie, a tak\u017ce z obni\u017ceniem spoczynkowego ci\u015bnienia skurczowego.<\/p>\n<p class=\"post_content\">Z kolei u os\u00f3b w \u015brednim wieku prowadz\u0105cych zwyczajowo <a href=\"https:\/\/www.apo-discounter.pl\/blog\/lifestyle\/siedzacy-tryb-zycia-i-jego-skutki-dla-zdrowia-czym-grozi-brak-aktywnosci-fizycznej\">siedz\u0105cy tryb \u017cycia<\/a> interwa\u0142owy trening chodzony mo\u017ce zwi\u0119ksza\u0107 wydolno\u015b\u0107 tlenow\u0105, obni\u017ca\u0107 spoczynkowe ci\u015bnienie skurczowe krwi oraz sprzyja\u0107 redukcji parametr\u00f3w lipidowych i glikemii. Przy tych ostatnich punktach jednak warto podkre\u015bli\u0107, \u017ce istotna r\u00f3wnie\u017c mo\u017ce by\u0107 redukcja masy cia\u0142a oraz odpowiedni wydatek energetyczny. Trening chodzony mo\u017ce bowiem nie przynosi\u0107 efekt\u00f3w przy zachowaniu nawyk\u00f3w og\u00f3lnie uwa\u017canych za niezdrowe, takich jak dieta bogata w t\u0142uszcze nasycone i produkty przetworzone oraz ich nadmierna kaloryczno\u015b\u0107.<\/p>\n<h2 class=\"post_h2\">\u0106wiczenia interwalowe &#8211; o czym pami\u0119ta\u0107?<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Chodzony trening interwa\u0142owy mo\u017ce by\u0107 szczeg\u00f3lnie efektywnym sposobem na utrzymanie aktywnego trybu \u017cycia i popraw\u0119 niekt\u00f3rych parametr\u00f3w zdrowotnych, jednak przed rozpocz\u0119ciem jakiegokolwiek treningu, nale\u017cy pami\u0119ta\u0107 o \u015brodkach ostro\u017cno\u015bci. Osoby choruj\u0105ce przewlekle powinny skonsultowa\u0107 si\u0119 z lekarzem przed rozpocz\u0119ciem nowej aktywno\u015bci, by oceni\u0107, czy ich stan zdrowia na to pozwala. Dotyczy to szczeg\u00f3lnie os\u00f3b w starszym wieku i prowadz\u0105cych siedz\u0105cy tryb \u017cycia &#8211; zbyt intensywna aktywno\u015b\u0107 za szybko wprowadzona do codziennej rutyny treningowej mo\u017ce mie\u0107 negatywne konsekwencje zdrowotne. Ma to r\u00f3wnie\u017c odniesienie do os\u00f3b na sta\u0142e przyjmuj\u0105cych niekt\u00f3re leki, w tym beta-blokery.<\/p>\n<p class=\"post_content\">Nale\u017cy r\u00f3wnie\u017c zadba\u0107 o odpowiednie obuwie i, przynajmniej na pocz\u0105tku, wyb\u00f3r bardziej przewidywalnych, \u0142agodnych tras. Trening tego typu mo\u017cna z powodzeniem uprawia\u0107 przez ca\u0142y rok, je\u015bli tylko warunki atmosferyczne na to pozwalaj\u0105, dlatego wygodny ubi\u00f3r jest kluczowy.<\/p>\n<p class=\"post_content\">Chodzenie interwa\u0142owe to trening jak ka\u017cdy inny &#8211; wymaga w\u0142a\u015bciwego nawodnienia i od\u017cywienia, szczeg\u00f3lnie w okresie upa\u0142\u00f3w. Nale\u017cy pami\u0119ta\u0107, \u017ce czasem mo\u017ce by\u0107 konieczna przerwa w treningach lub odbycie go w klimatyzowanej si\u0142owni, by unikn\u0105\u0107 przegrzania. Przed wprowadzeniem elektrolit\u00f3w warto skonsultowa\u0107 si\u0119 z lekarzem, poniewa\u017c nie dla ka\u017cdego mog\u0105 one by\u0107 wskazane. Je\u015bli t\u0119 aktywno\u015b\u0107 uprawiamy zim\u0105 i chodniki s\u0105 oblodzone, z treningu na powietrzu lepiej zrezygnowa\u0107, by unikn\u0105\u0107 kontuzji.<\/p>\n<p class=\"post_content\">Je\u015bli podczas treningu odczuwalny jest b\u00f3l b\u0105d\u017a ucisk w klatce piersiowej, duszno\u015b\u0107 niewsp\u00f3\u0142mierna do wysi\u0142ku, ko\u0142atanie serca, os\u0142abienie, zawroty g\u0142owy czy nag\u0142y bol czy sztywnienie \u0142ydek, nale\u017cy trening przerwa\u0107 i skonsultowa\u0107 z lekarzem.<\/p>\n<p class=\"post_content\">\u0179r\u00f3dla<\/p>\n<ul>\n<li>K. Karstoft, K. Winding, S. H. Knudsen i in., \u201eThe Effects of Free-Living Interval-Walking Training on Glycemic Control, Body Composition, and Physical Fitness in Type 2 Diabetic Patients: A randomized, controlled trial\u201d, Diabetes Care 36 (2): 228-236 (2013) doi:10.2337\/dc12-0658<\/li>\n<li>S. Lalande, K. Okazaki, T. Yamazaki, H. Nose, M. J. Joyner, B. D. Johnson, \u201eEffects of Interval Walking on Physical Fitness in Middle-Aged Individuals\u201d, Journal of Primary Care &amp; Community Health 1 (2): 104-110 (2010). Doi:10.1177\/2150131910363598<\/li>\n<li>K. Nemoto, H. Gen-no, S. Masuki, K. Okazaki, H. Nose, \u201eEffects of High-Intensity Interval Walking Training on Physical Fitness and Blood Pressure in Middle-Aged and Older People\u201d, Mayo Clinic Proceedings 82 (7): 803-811 (2007). Doi:10.4065\/82.7.803<\/li>\n<li>K. Tsuda, E. Hayashi, K. Kamiya, A. Kudo, H. Kakihana, S. Nakayama, Y. Ito, M. Saito, Y. Nukui, M. Hoshiga, J. Tamaki, \u201eEffects of interval-walking training on blood pressure in community-dwelling Japanese older adults\u201d, The Journal of Sports Medicine and Physical Fitness 63 (3): 492-502 (2023). Doi:10.23736\/s0022-4707.22.14263-5<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\ufeff\ufeff Trening interwa\u0142owy to ciekawy i stosunkowo prosty do wprowadzenia spos\u00f3b na urozmaicenie aktywno\u015bci fizycznej. Dotyczy to r\u00f3wnie\u017c os\u00f3b nieuprawiaj\u0105cych wyczynowo sportu i gustuj\u0105cych w spacerach oraz marszach. Nie wymaga drogiego sprz\u0119tu ani karnetu na zaj\u0119cia, a mo\u017ce pom\u00f3c zwi\u0119kszy\u0107 wydolno\u015b\u0107 fizyczn\u0105. Czym jest IWT i co warto o nim wiedzie\u0107? Trening interwa\u0142owy &#8211; co [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":654840,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[122,118,447,399,1],"tags":[],"class_list":["post-654839","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-lifestyle","category-porady","category-profilaktyka","category-zdrowie"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>IWT chodzenie interwa\u0142owe, trening interwa\u0142owy co to - Apo-Discounter.pl<\/title>\n<meta name=\"description\" content=\"Trening interwa\u0142owy to metoda, w kt\u00f3rej naprzemiennie wykonuje si\u0119 kr\u00f3tkie odcinki wysi\u0142ku o wysokiej intensywno\u015bci z fazami aktywno\u015bci w ni\u017cszym tempie. 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