{"id":2271,"date":"2015-03-17T08:33:16","date_gmt":"2015-03-17T06:33:16","guid":{"rendered":"http:\/\/urbeamea.ro\/albaiulia\/?p=2271"},"modified":"2015-03-17T22:56:42","modified_gmt":"2015-03-17T20:56:42","slug":"sportul-si-slabirea","status":"publish","type":"post","link":"https:\/\/urbeamea.ro\/albaiulia\/sportul-si-slabirea\/","title":{"rendered":"Sportul \u015fi sl\u0103birea"},"content":{"rendered":"

\"delia\"<\/a>Antrenamentul (exerci\u0163iile), ard calorii at\u00e2t \u00een timp ce sunt efectuate, c\u00e2t \u015fi dup\u0103.\u00a0Orice form\u0103 de antrenament folose\u015fte 3 c\u0103i de ob\u0163inere a\u00a0energiei: din ATP-ul \u015fi creatina fosfat deja stocate \u00een mu\u015fchi (rezerv\u0103 care \u201c\u0163ine\u201d c\u00e2teva secunde), din glucide, pe o perioad\u0103 ceva mai lung\u0103 \u015fi din gr\u0103simi, folosite \u00eentr-o propor\u0163ie mai mare \u00een cazul contrac\u0163iilor u\u015foare \u015fi repetitive (exerci\u0163ii gen alergare, biciclet\u0103, \u00eenot etc.).<\/p>\n

Exerci\u0163iile de culturism (cu greut\u0103\u0163i), ard \u00een special glucide pentru energie \u015fi nu este necesar\u0103 prezen\u0163a oxigenului. Din aceast\u0103 cauz\u0103 se mai numesc \u015fi exerci\u0163ii anaerobice<\/strong>. Ele au avantajul c\u0103 m\u0103resc rata metabolismului chiar \u015fi 48-72 de ore dup\u0103 ce sunt efectuate, dac\u0103 intensitatea lor a fost suficient de mare.<\/p>\n

Exerci\u0163iile de rezisten\u0163\u0103 (gen alergare) folosesc cu prec\u0103dere pentru energie oxidarea gr\u0103similor \u015fi se mai numesc \u015fi exerci\u0163ii aerobice<\/strong>. Ele ard gr\u0103simile \u00een timp ce sunt efectuate \u015fi m\u0103resc mai pu\u0163in rata metabolismului \u00een compara\u0163ie cu exerci\u0163iile de for\u0163\u0103.<\/p>\n

Exerci\u021biile de acest gen scade\u00a0colesterolul destul de bine, de asemenea ajut\u0103 la prevenirea bolilor de inim\u0103, ajut\u0103 la eliminarea toxinelor din organism \u0219i nu \u00een ultimul r\u00e2nd \u00eembun\u0103t\u0103\u0163esc func\u0163ionarea organismului \u00een ansamblu. Nu uita\u021bi, excesul este d\u0103un\u0103tor, manifest\u00e2ndu-se \u00a0prin uzura articula\u0163iilor \u015fi excesul de hormoni catabolici.<\/p>\n

Recomandarea noastr\u0103\u00a0este ca un program de antrenament s\u0103 cuprind\u0103 at\u00e2t exerci\u0163ii de culturism c\u00e2t \u015fi exerci\u0163ii aerobice.<\/strong><\/p>\n

\"laura\"Cu c\u00e2t intensitatea antrenamentului este mai mare, cu at\u00e2t se ard mai multe calorii.\u00a0Dar c\u00e2te?<\/em> Greu de spus…<\/em><\/p>\n

Unii vin \u015fi propun calculatoare de calorii, pe baza unor tabele standard cu anumite activit\u0103\u0163i fizice \u015fi durata lor. Sunt \u00eens\u0103 mult mai mul\u0163i factori implica\u0163i (greutate, v\u00e2rst\u0103, mas\u0103 muscular\u0103, temperatura exterioar\u0103, antrenament, alimenta\u0163ie, suplimente folosite etc.)\u00a0\u00cen general o or\u0103 de antrenament arde \u00eentre 400 \u015fi 800 de calorii.<\/p>\n

Pe scurt:
\n1. concentreaz\u0103-te pe mi\u015fc\u0103ri compuse \u015fi cu greut\u0103\u0163i libere, evit\u0103 aparatele;<\/strong>
\n 2. folose\u015fte greut\u0103\u0163i mari, pentru 6-8 repet\u0103ri (dup\u0103 \u00eenc\u0103lzire);<\/strong>
\n 3. f\u0103 maxim 2-3 exerci\u0163ii pe grupa muscular\u0103 mare \u015fi 1-2 exerci\u0163ii pentru grupele mici;<\/strong>
\n 4. f\u0103 maxim 3-4 antrenamente de for\u0163\u0103 pe s\u0103pt\u0103m\u00e2n\u0103, lucr\u00e2nd o grup\u0103 muscular\u0103 doar o dat\u0103 pe s\u0103pt\u0103m\u00e2n\u0103;<\/strong>
\n 5. f\u0103 \u015fi exerci\u0163ii aerobice de 3-4 ori pe s\u0103pt\u0103m\u00e2n\u0103;<\/strong>
\n 6. antrenamentele s\u0103 nu fie mai lungi de o or\u0103;<\/strong>
\n 7. dormi cel pu\u0163in 8 ore pe noapte, m\u0103n\u00e2nc\u0103 \u015fi hidrateaz\u0103-te corespunz\u0103tor;<\/strong><\/p>\n

V\u0103 a\u015ftept\u0103m la mi\u015fcare!
\nLegian Alexandra Delia<\/a> \u015fi Laura Maria Popescu<\/a> – personal trainer – Mercur spa & welness<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Antrenamentul (exerci\u0163iile), ard calorii at\u00e2t \u00een timp ce sunt efectuate, c\u00e2t \u015fi dup\u0103.\u00a0Orice form\u0103 de antrenament folose\u015fte 3 c\u0103i de ob\u0163inere a\u00a0energiei: din ATP-ul \u015fi creatina fosfat deja stocate \u00een mu\u015fchi (rezerv\u0103 care \u201c\u0163ine\u201d c\u00e2teva secunde), din glucide, pe o perioad\u0103 ceva mai lung\u0103 \u015fi din gr\u0103simi, folosite \u00eentr-o propor\u0163ie mai mare \u00een cazul contrac\u0163iilor …<\/p>\n","protected":false},"author":16,"featured_media":2276,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[255],"tags":[],"class_list":["post-2271","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"yoast_head":"\nSportul \u015fi sl\u0103birea - Revista Urbea Mea - Revista de Alba<\/title>\n<meta name=\"description\" content=\"Antrenamentul (exerci\u0163iile), ard calorii at\u00e2t \u00een timp ce sunt efectuate, c\u00e2t \u015fi dup\u0103.\u00a0Orice form\u0103 de antrenament folose\u015fte 3 c\u0103i de ob\u0163inere a\u00a0energiei:\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/urbeamea.ro\/albaiulia\/sportul-si-slabirea\/\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Sportul \u015fi sl\u0103birea - 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