{"id":174156,"date":"2020-07-08T19:09:39","date_gmt":"2020-07-08T17:09:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/az-edzes-10-meglepo-elonye-amely-jobba-teszi-az-eleted\/"},"modified":"2021-02-17T10:41:47","modified_gmt":"2021-02-17T09:41:47","slug":"az-edzes-10-meglepo-elonye-amely-jobba-teszi-az-eleted","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/az-edzes-10-meglepo-elonye-amely-jobba-teszi-az-eleted\/","title":{"rendered":"Az edz\u00e9s 10 meglep\u0151 el\u0151nye, amely jobb\u00e1 teszi az \u00e9leted"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/az-edzes-10-meglepo-elonye-amely-jobba-teszi-az-eleted\/#1_Boldogsagerzetet_biztosit\" title=\"1. Boldogs\u00e1g\u00e9rzetet biztos\u00edt\">1. Boldogs\u00e1g\u00e9rzetet biztos\u00edt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/az-edzes-10-meglepo-elonye-amely-jobba-teszi-az-eleted\/#2_Erositi_az_agyi_funkciokat\" title=\"2. Er\u0151s\u00edti az agyi funkci\u00f3kat\">2. Er\u0151s\u00edti az agyi funkci\u00f3kat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/az-edzes-10-meglepo-elonye-amely-jobba-teszi-az-eleted\/#3_Meghosszabbithatja_az_eletet\" title=\"3. Meghosszabb\u00edthatja az \u00e9letet\">3. Meghosszabb\u00edthatja az \u00e9letet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/az-edzes-10-meglepo-elonye-amely-jobba-teszi-az-eleted\/#4_Javitja_a_bor_egeszsegi_allapotat\" title=\"4. Jav\u00edtja a b\u0151r eg\u00e9szs\u00e9gi \u00e1llapot\u00e1t\">4. Jav\u00edtja a b\u0151r eg\u00e9szs\u00e9gi \u00e1llapot\u00e1t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/az-edzes-10-meglepo-elonye-amely-jobba-teszi-az-eleted\/#5_Csokkenti_a_kronikus_betegsegek_hatasat\" title=\"5. Cs\u00f6kkenti a kr\u00f3nikus betegs\u00e9gek hat\u00e1s\u00e1t\">5. Cs\u00f6kkenti a kr\u00f3nikus betegs\u00e9gek hat\u00e1s\u00e1t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/az-edzes-10-meglepo-elonye-amely-jobba-teszi-az-eleted\/#6_Erositi_az_izmokat_es_a_csontokat\" title=\"6. Er\u0151s\u00edti az izmokat \u00e9s a csontokat\">6. Er\u0151s\u00edti az izmokat \u00e9s a csontokat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/az-edzes-10-meglepo-elonye-amely-jobba-teszi-az-eleted\/#7_Befolyasolja_az_alvast\" title=\"7. Befoly\u00e1solja az alv\u00e1st\">7. Befoly\u00e1solja az alv\u00e1st<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/az-edzes-10-meglepo-elonye-amely-jobba-teszi-az-eleted\/#8_Pozitiv_hatassal_van_a_szexualis_eletre\" title=\"8. Pozit\u00edv hat\u00e1ssal van a szexu\u00e1lis \u00e9letre\">8. Pozit\u00edv hat\u00e1ssal van a szexu\u00e1lis \u00e9letre<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/az-edzes-10-meglepo-elonye-amely-jobba-teszi-az-eleted\/#9_Gyorsitja_az_anyagcseret\" title=\"9. Gyors\u00edtja az anyagcser\u00e9t\">9. Gyors\u00edtja az anyagcser\u00e9t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/az-edzes-10-meglepo-elonye-amely-jobba-teszi-az-eleted\/#10_Jo_szokasok_kialakulasahoz_vezet\" title=\"10. J\u00f3 szok\u00e1sok kialakul\u00e1s\u00e1hoz vezet\">10. J\u00f3 szok\u00e1sok kialakul\u00e1s\u00e1hoz vezet<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A rendszeres mozg\u00e1s a legjobb m\u00f3dszer a <strong>testi \u00e9s a szellemi eg\u00e9szs\u00e9g meg\u0151rz\u00e9s\u00e9hez<\/strong>, valamint a szervezet er\u0151s\u00edt\u00e9s\u00e9hez.&nbsp;Amennyiben v\u00e1ltoz\u00e1sra v\u00e1gysz az \u00e9letedben, az edz\u00e9s biztosan&nbsp;<strong>j\u00f3 kezdet<\/strong>&nbsp;lehet ennek el\u00e9r\u00e9s\u00e9hez. A leggyakoribb oka az edz\u00e9s elkezd\u00e9s\u00e9nek a<strong>&nbsp;fizikai kond\u00edci\u00f3 jav\u00edt\u00e1sa.<\/strong> Ezen k\u00edv\u00fcl a rendszeres edz\u00e9ssel:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>kal\u00f3ri\u00e1kat \u00e9get\u00fcnk el<\/li><li>er\u0151s\u00edtj\u00fck az izomsz\u00f6veteket<\/li><li>er\u0151s\u00edtj\u00fck az immunrendszert<\/li><li>form\u00e1ljuk az alakot<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cdn.gymbeam.com\/media\/wysiwyg\/BLOG\/WhatsApp_Image_2020-04-01_at_14.38.14-min_1.jpeg?rand=1591609674\" alt=\"Az edz\u00e9s 10 meglep\u0151 el\u0151nye, amely jobb\u00e1 tesz az \u00e9leted\" width=\"843\" height=\"567\" title=\"Az edz\u00e9s 10 meglep\u0151 el\u0151nye, amely jobb\u00e1 tesz az \u00e9leted\"\/><\/figure><\/div>\n\n\n\n<p>A rendszeres testmozg\u00e1s azonban&nbsp;<strong>t\u00f6bb el\u0151nnyel j\u00e1r, s n\u00e9h\u00e1ny k\u00f6z\u00fcl\u00fck meglep\u0151 lehet!<\/strong> N\u00e9zd meg az edz\u00e9s&nbsp;<strong>10 meglep\u0151 el\u0151ny\u00e9t, amelyek hat\u00e1rozottan jav\u00edtj\u00e1k az \u00e9letedet!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Boldogsagerzetet_biztosit\"><\/span>1. Boldogs\u00e1g\u00e9rzetet biztos\u00edt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A rendszeres mozg\u00e1s \u00e9s edz\u00e9s&nbsp;<strong>kit\u0171n\u0151 m\u00f3szer a hangulat jav\u00edt\u00e1s\u00e1ra, <\/strong>valamint <strong>a depresszi\u00f3, a szorong\u00e1s \u00e9s a stressz cs\u00f6kkent\u00e9s\u00e9re.<\/strong> Az edz\u00e9s ugyanis&nbsp;<strong>v\u00e1ltoz\u00e1sokat ind\u00edt be az agy bizonyos r\u00e9szeiben,<\/strong> amelyek ezek\u00e9rt a kellemetlen t\u00fcntetek\u00e9rt felel\u0151sek. Seg\u00edt&nbsp;<strong>fokozni az agy \u00e9rz\u00e9kenys\u00e9g\u00e9t<\/strong>&nbsp;a <strong>szerotonin \u00e9s norepinefrin&nbsp;<\/strong>hormonokra, amelyek<strong>&nbsp;cs\u00f6kkentik a depresszi\u00f3t.<\/strong> Sz\u00e1mos tanulm\u00e1ny igazolta, hogy&nbsp;<strong>rendszeres mozg\u00e1ssal m\u00e9rs\u00e9kl\u0151dtek a depresszi\u00f3 t\u00fcnetei<\/strong>&nbsp;a klinikai p\u00e1ciensekn\u00e9l. T\u00f6bb klinika, ahol ezeket a p\u00e1cienseket kezelik,&nbsp;<strong>alkalmazza a testedz\u00e9st<\/strong> mint&nbsp;<strong>lehets\u00e9ges gy\u00f3gym\u00f3dot.<\/strong> Azt is igazolt\u00e1k, hogy n\u00e9h\u00e1ny esetben a mozg\u00e1s ugyanolyan hat\u00e1ssal rendelkezett a depresszi\u00f3 gy\u00f3gy\u00edt\u00e1s\u00e1ban, mint az antidepressz\u00e1nsok. <span style=\"color: #ff6600;\">[1] [2] [4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezen k\u00edv\u00fcl a mozg\u00e1s&nbsp;<strong>n\u00f6veli az endorfin termel\u00e9st,&nbsp;<\/strong>amelyr\u0151l k\u00f6ztudott, hogy<strong> seg\u00edt a pozit\u00edv \u00e9rz\u00e9sek kiv\u00e1lt\u00e1s\u00e1ban \u00e9s cs\u00f6kkenti a f\u00e1jdalom\u00e9rzetet. <\/strong>A hangulatjav\u00edt\u00f3 hat\u00e1s r\u00e1ad\u00e1sul az<strong>&nbsp;edz\u00e9s intenzit\u00e1s\u00e1t\u00f3l f\u00fcggetlen.<\/strong>&nbsp;M\u00e1r a lassan v\u00e9gzett j\u00f3ga vagy pilates gyakorlatok is k\u00e9pesek&nbsp;<strong>elegend\u0151 mennyis\u00e9g\u0171 endorfint termelni.<\/strong> <span style=\"color: #ff6600;\">[4]<\/span> Ezt bizony\u00edtja az a tanulm\u00e1ny is, melynek depresszi\u00f3ban szenved\u0151 r\u00e9sztvev\u0151i rendszeres, de k\u00fcl\u00f6nb\u00f6z\u0151 intenzit\u00e1s\u00fa edz\u00e9st v\u00e9geztek, s mindenkin\u00e9l&nbsp;<strong>gyors javul\u00e1s k\u00f6vetkezett be a betegs\u00e9g\u00fck \u00e1llapot\u00e1ban. <\/strong>Egy m\u00e1sik jelent\u0151s tanulm\u00e1nyban a kutat\u00f3k k\u00e9t csoportba osztott\u00e1k a r\u00e9sztvev\u0151ket. Egyik csoport&nbsp;<strong>rendszeresen edzett<\/strong>&nbsp;a kutat\u00e1s ideje alatt v\u00e9gig, m\u00edg a m\u00e1sik csoport&nbsp;<strong>abbahagyta a rendszeres mozg\u00e1st 2 h\u00e9t ut\u00e1n.<\/strong>&nbsp;Ann\u00e1l a csoportn\u00e1l, amelyik <strong>felhagyott z edz\u00e9ssel,<\/strong><strong>&nbsp;negat\u00edv energi\u00e1r\u00f3l \u00e9s rosszabb hangulatr\u00f3l <\/strong>sz\u00e1moltak be.<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/IMG_5950_Facetune_03-03-2020-20-25-59-1124x899.jpg\" alt=\"Az edz\u00e9s boldogg\u00e1 tesz\" class=\"wp-image-216999\" width=\"843\" height=\"674\" title=\"Az edz\u00e9s boldogg\u00e1 tesz\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_5950_Facetune_03-03-2020-20-25-59-1124x899.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_5950_Facetune_03-03-2020-20-25-59-400x320.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_5950_Facetune_03-03-2020-20-25-59-1536x1229.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_5950_Facetune_03-03-2020-20-25-59.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Erositi_az_agyi_funkciokat\"><\/span>2. Er\u0151s\u00edti az agyi funkci\u00f3kat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az edz\u00e9s <strong>jav\u00edthatja az agyi funkci\u00f3kat, seg\u00edti a mem\u00f3ri\u00e1t<\/strong><strong>&nbsp;\u00e9s a gondolkod\u00e1si k\u00e9pess\u00e9get.<\/strong>&nbsp;A rendszeres testmozg\u00e1s&nbsp;<strong>n\u00f6veli a sz\u00edvritmust<\/strong>&nbsp;\u00e9s t\u00e1mogatja a&nbsp;<strong>v\u00e9rkering\u00e9st \u00e9s ez\u00e1ltal az oxig\u00e9n sz\u00e1ll\u00edt\u00e1s\u00e1t <\/strong>az eg\u00e9sz testben. Ezen n\u00e9lk\u00fcl\u00f6zhetetlen anyagok sz\u00e1ll\u00edt\u00e1sa nagy hat\u00e1ssal van a<strong>&nbsp;megfelel\u0151 agyi funkci\u00f3kra \u00e9s az agysejtek n\u00f6veked\u00e9s\u00e9re.<\/strong> Bebizonyosodott, hogy az edz\u00e9s hat\u00e1s\u00e1ra&nbsp;<strong>n\u00f6vekszik a hippokampusz m\u00e9rete,<\/strong>&nbsp;amely az agynak egy olyan r\u00e9sze, ami l\u00e9tfontoss\u00e1g\u00fa a tanul\u00e1shoz \u00e9s a mem\u00f3ri\u00e1hoz. K\u00fcl\u00f6n\u00f6sen fontos a t\u00e1mogat\u00e1sa&nbsp;<strong>fiatal korban,<\/strong> de nem szabad elfeledkezn\u00fcnk r\u00f3la&nbsp;<strong>id\u0151s korban <\/strong>sem. <span style=\"color: #ff6600;\">[1] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az oxidat\u00edv stressz hat\u00e1s\u00e1ra<strong>&nbsp;ennek az agyi r\u00e9sznek a strukt\u00far\u00e1j\u00e1ban is v\u00e1ltoz\u00e1sok <\/strong>k\u00f6vetkeznek be.&nbsp;A tud\u00f3sok \u00fagy v\u00e9lekednek, hogy a&nbsp;<strong>rendszeres testmozg\u00e1s seg\u00edthet megg\u00e1tolni ezeket a nem k\u00edv\u00e1natos v\u00e1ltoz\u00e1sokat, teh\u00e1t lass\u00edtja az \u00f6reged\u00e9st.<\/strong>&nbsp;R\u00e1j\u00f6ttek, hogy a testmozg\u00e1s a BDNF feh\u00e9rj\u00e9nek (brain derived neurotrophic factor) k\u00f6sz\u00f6nhet\u0151en&nbsp;<strong>jav\u00edtja az agy v\u00e9rell\u00e1t\u00e1s\u00e1t,<\/strong> amely<strong> t\u00e1pl\u00e1lja az ereket \u00e9s t\u00e1mogatja n\u00f6veked\u00e9s\u00fcket, valamint t\u00e1mogatja az \u00faj agysejtek fejl\u0151d\u00e9s\u00e9t. <\/strong>A<strong>&nbsp;<\/strong>BDNF beind\u00edtja az \u00faj neuronok n\u00f6veked\u00e9s\u00e9t, s \u00edgy seg\u00edt megv\u00e9deni az agysejteket a degener\u00e1ci\u00f3val szemben. T\u00f6bb tanulm\u00e1ny is bizony\u00edtotta, hogy edz\u00e9ssel cs\u00f6kkenthet\u0151k az agyban v\u00e9gbemen\u0151 v\u00e1ltoz\u00e1sok, amelyek&nbsp;<strong>Alzheimer-k\u00f3rt vagy skizofr\u00e9ni\u00e1t okozhatnak.<\/strong> Tov\u00e1bbi kutat\u00e1sok r\u00e1mutattak, hogy a testmozg\u00e1s&nbsp;<strong>jav\u00edthatja az eml\u00e9kez\u0151k\u00e9pess\u00e9get, a koncentr\u00e1ci\u00f3t \u00e9s a probl\u00e9mamegold\u00f3 k\u00e9pess\u00e9get m\u00e1r fiatal korban.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[3] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Meghosszabbithatja_az_eletet\"><\/span>3. Meghosszabb\u00edthatja az \u00e9letet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az, hogy a testmozg\u00e1s test\u00fcnknek \u00e9s lelk\u00fcnknek egyar\u00e1nt nagyon fontos, mindenki sz\u00e1m\u00e1ra ismert t\u00e9ny. Azonban lehet, hogy eddig nem tudtad, hogy a rendszeres mozg\u00e1s<strong>&nbsp;meghosszabb\u00edthatja az \u00e9letedet<\/strong>.&nbsp;Ezt egy tanulm\u00e1ny is bizony\u00edtotta, melynek eredm\u00e9nye szerint a&nbsp;<strong>rendszeres, k\u00f6zepes intenzit\u00e1s\u00fa testedz\u00e9s lass\u00edthatja a sejtek \u00f6reged\u00e9s\u00e9t.<\/strong>&nbsp;Az \u00f6reged\u00e9si folyamat sor\u00e1n a sejtek fokozatosan oszt\u00f3dnak, regener\u00e1l\u00f3dnak \u00e9s ism\u00e9t oszt\u00f3dnak. Ez az \u00e1lland\u00f3 k\u00f6rforg\u00e1s&nbsp;<strong>r\u00f6vid\u00edti a telomereket,<\/strong> amelyek<strong>&nbsp;\u00fan. v\u00e9d\u0151sapka funkci\u00f3t t\u00f6ltenek be a sejtek kromosz\u00f3m\u00e1inak v\u00e9g\u00e9n.<\/strong>&nbsp;Ebben a tanulm\u00e1nyban a tud\u00f3sok azt vizsg\u00e1lt\u00e1k, hogy milyen hat\u00e1ssal van az edz\u00e9s erre a r\u00f6vid\u00fcl\u00e9sre. Mint\u00e1t vettek az eg\u00e9szs\u00e9ges r\u00e9sztvev\u0151kt\u0151l egy&nbsp;<strong>45 perces intenz\u00edv, szobaker\u00e9kp\u00e1ron val\u00f3 edz\u00e9s el\u0151tt \u00e9s ut\u00e1n is.<\/strong> R\u00e1j\u00f6ttek, hogy az edz\u00e9s val\u00f3ban&nbsp;<strong>n\u00f6veli azon molekul\u00e1k szintj\u00e9t, amelyek v\u00e9dik a telomereket<\/strong>&nbsp;\u00e9s lass\u00edtj\u00e1k a r\u00f6vid\u00fcl\u00e9s\u00fcket. Ebb\u0151l az k\u00f6vetkezik, hogy az&nbsp;<strong>edz\u00e9s lass\u00edtja a sejtek \u00f6reged\u00e9s\u00e9t, ez\u00e9rt meghosszabb\u00edthatja az \u00e9letet is.<\/strong><span style=\"color: #ff6600;\">&nbsp;[8]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cdn.gymbeam.com\/media\/wysiwyg\/BLOG\/rsz_image00007-min.jpg?rand=1591609674\" alt=\"A rendszeres mozg\u00e1s meghosszabb\u00edthatja az \u00e9letet\" width=\"843\" height=\"567\" title=\"A rendszeres mozg\u00e1s meghosszabb\u00edthatja az \u00e9letet\"\/><\/figure><\/div>\n\n\n\n<p>Ezzel a hipot\u00e9zissel egy m\u00e1sik kutat\u00e1s is foglalkozott, amelyben<strong>&nbsp;122 000 ember vett r\u00e9szt,<\/strong>&nbsp;akik terhel\u00e9ses teszten estek \u00e1t egy fut\u00f3padon. A tanulm\u00e1ny f\u0151 c\u00e9lja az volt, hogy meg\u00e1llap\u00edts\u00e1k a&nbsp;<strong>CRF szintj\u00e9t. <\/strong>A<strong>&nbsp;<\/strong>CRF (kering\u00e9si \u00e1ll\u00f3k\u00e9pess\u00e9g) azt fejezi ki, hogy a <strong>sz\u00edved \u00e9s a t\u00fcd\u0151d hogyan pump\u00e1lja a v\u00e9rt \u00e9s az oxig\u00e9nt a testbe<\/strong><strong>&nbsp;fizikai megterhel\u00e9s alatt.<\/strong>&nbsp;Min\u00e9l jobb a kond\u00edci\u00f3d, ann\u00e1l magasabb a CRF szinted. A r\u00e9sztvev\u0151k \u00e9letkora 18 \u00e9s 80 \u00e9v k\u00f6z\u00f6tt mozgott. A kutat\u00f3k meg\u00e1llap\u00edtott\u00e1k, hogy&nbsp;<strong>minden r\u00e9sztvev\u0151n\u00e9l megemelkedett a CRF szint,<\/strong> ami a <strong>test jobb v\u00e9rell\u00e1t\u00e1s\u00e1t \u00e9s a sejtek jobb oxig\u00e9nell\u00e1t\u00e1s\u00e1t <\/strong>eredm\u00e9nyezte, s ez\u00e1ltal lass\u00edtotta az \u00f6reged\u00e9s\u00fcket. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Javitja_a_bor_egeszsegi_allapotat\"><\/span>4. Jav\u00edtja a b\u0151r eg\u00e9szs\u00e9gi \u00e1llapot\u00e1t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudtad, hogy a b\u0151r a&nbsp;<strong>test\u00fcnk&nbsp;<\/strong><strong>legnagyobb kiterjed\u00e9s\u0171 szerve?<\/strong> A rendszeres edz\u00e9s <strong>n\u00f6veli a b\u0151r v\u00e9rell\u00e1t\u00e1s\u00e1t,<\/strong>&nbsp;ez\u00e1ltal t\u00e1panyagokkal \u00e9s oxig\u00e9nnel l\u00e1tja el, ami <strong>jav\u00edtja a b\u0151r eg\u00e9szs\u00e9g\u00e9t, valamint t\u00e1mogatja az apr\u00f3 s\u00e9r\u00fcl\u00e9sek gy\u00f3gyul\u00e1s\u00e1t. <\/strong>Edz\u00e9s k\u00f6zben a b\u0151r r\u00e1ad\u00e1sul <strong>h\u0151lead\u00f3 funkci\u00f3val <\/strong>is rendelkezik.<strong>&nbsp;<\/strong>Az izmaid mozg\u00e1s k\u00f6zben <strong>felmelegednek, nagy mennyis\u00e9g\u0171 h\u0151t termelnek,<\/strong>&nbsp;s ez\u00e9rt ennek a testb\u0151l ki is kell jutnia. A h\u0151 az izmokb\u00f3l a v\u00e9r seg\u00edts\u00e9g\u00e9vel a b\u0151rbe jut, ahonnan&nbsp;<strong>kijut a testb\u0151l.&nbsp;<\/strong>A h\u0151vel egy\u00fctt a b\u0151rb\u0151l&nbsp;<strong>a k\u00e1ros anyagok is t\u00e1voznak,<\/strong>&nbsp;amelyek benne tal\u00e1lhat\u00f3k. Ez a folyamat a leggyakoribb oka annak, hogy arcb\u0151r\u00fcnk mi\u00e9rt pirul ki edz\u00e9s alatt. <span style=\"color: #ff6600;\">[1] [9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cdn.gymbeam.com\/media\/wysiwyg\/BLOG\/_R5A6141-min.jpeg?rand=1591609674\" alt=\"Az edz\u00e9s jav\u00edtja a b\u0151r eg\u00e9szs\u00e9g\u00e9t\" width=\"843\" height=\"567\" title=\"Az edz\u00e9s jav\u00edtja a b\u0151r eg\u00e9szs\u00e9g\u00e9t\"\/><\/figure><\/div>\n\n\n\n<p>A b\u0151r\u00f6d \u00e1llapot\u00e1t&nbsp;<strong>a testben kialakul\u00f3 oxidat\u00edv stressz <\/strong>is befoly\u00e1solja. Ez akkor keletkezik, amikor az antioxid\u00e1nsok a testben nem tudj\u00e1k teljes m\u00e9rt\u00e9kben&nbsp;<strong>megsz\u00fcntetni a sejtk\u00e1rosod\u00e1st. <\/strong>Ezt a k\u00e1rosod\u00e1st leggyakrabban a k\u00f6rnyezet\u00fcnkben l\u00e9v\u0151<strong>&nbsp;szabadgy\u00f6k\u00f6k okozz\u00e1k<\/strong>. A rendszeres \u00e9s m\u00e9rt\u00e9kletes edz\u00e9s&nbsp;<strong>seg\u00edti a term\u00e9szetes antioxid\u00e1nsok kialakul\u00e1s\u00e1t a szervezetben<\/strong><strong>,<\/strong> amelyek v\u00e9delmet ny\u00fajtanak a k\u00fcls\u0151 hat\u00e1sokkal szemben. Hasonl\u00f3an, a testmozg\u00e1s<strong> stimul\u00e1lja a v\u00e9rkering\u00e9st<\/strong><strong>&nbsp;\u00e9s fokozza a b\u0151rsejtek adapt\u00e1ci\u00f3j\u00e1t,<\/strong> amelyek&nbsp;<strong>lass\u00edtj\u00e1k a b\u0151r \u00f6reged\u00e9s\u00e9t.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[3] [9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Csokkenti_a_kronikus_betegsegek_hatasat\"><\/span>5. Cs\u00f6kkenti a kr\u00f3nikus betegs\u00e9gek hat\u00e1s\u00e1t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>R\u00e9gebben a sz\u00edvprobl\u00e9m\u00e1kkal \u00e9s kr\u00f3nikus betegs\u00e9gekkel k\u00fczd\u0151k sz\u00e1m\u00e1ra min\u00e9l t\u00f6bb&nbsp;<strong>fekv\u00e9s \u00e9s minim\u00e1lis mozg\u00e1s <\/strong>volt aj\u00e1nlott. Manaps\u00e1g ez teljesen megv\u00e1ltozott, m\u00e1r tudjuk, hogy a <strong>rendszeres testmozg\u00e1s az optim\u00e1lis eg\u00e9szs\u00e9g fenntart\u00e1s\u00e1nak alapja.<\/strong> A nem elegend\u0151 fizikai aktivit\u00e1s&nbsp;<strong>sz\u00e1mos kr\u00f3nikus megbeteged\u00e9s kialakul\u00e1s\u00e1hoz vezethet.<\/strong>&nbsp;Ugyanis a <strong>felhalmoz\u00f3dott&nbsp;hasi zs\u00edr<\/strong>&nbsp;n\u00f6veli a&nbsp;<strong>2. t\u00edpus\u00fa cukorbetegs\u00e9g \u00e9s a sz\u00edvbetegs\u00e9gek kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t,<\/strong> valamint ebb\u0151l k\u00f6vetkez\u0151en az id\u0151 el\u0151tti elhal\u00e1loz\u00e1s es\u00e9ly\u00e9t. Tov\u00e1bb\u00e1 bebizonyosodott, hogy a rendszeres edz\u00e9s k\u00e9pes <a title=\"Citlivos\u0165 na inzul\u00edn a ako ju zlep\u0161i\u0165 pre lep\u0161ie odb\u00faravanie tuku - GymBeam\" href=\"https:\/\/gymbeam.hu\/blog\/inzulinerzekenyseg-hogyan-noveljuk-es-akadalyozzuk-meg-az-inzulinrezisztanciat\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">jav\u00edtani az inzulin\u00e9rz\u00e9kenys\u00e9get<\/a>, a&nbsp;<strong>kardiovaszkul\u00e1ris kond\u00edci\u00f3t \u00e9s a v\u00e9rnyom\u00e1st.<\/strong> Rendszeres mozg\u00e1ssal teh\u00e1t elker\u00fclheted az eml\u00edtett betegs\u00e9geket, vagy&nbsp;<strong>m\u00e9rs\u00e9kelheted hat\u00e1sukat \u00e9s lass\u00edthatod a betegs\u00e9g lefoly\u00e1s\u00e1t.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [2] [3] [11]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Erositi_az_izmokat_es_a_csontokat\"><\/span>6. Er\u0151s\u00edti az izmokat \u00e9s a csontokat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az edz\u00e9s fontos szerepet t\u00f6lt be a <strong>csontok \u00e9s az<\/strong>&nbsp;<strong>izmok \u00e9p\u00edt\u00e9s\u00e9ben \u00e9s er\u0151s\u00edt\u00e9s\u00e9ben.<\/strong>&nbsp;A fizikai aktivit\u00e1s, legyen az er\u0151s\u00edt\u0151 vagy kardio edz\u00e9s, <strong>stimul\u00e1lja az izomfejl\u0151d\u00e9st,<\/strong> f\u0151leg akkor, ha mindezt megfelel\u0151 mennyis\u00e9g\u0171 feh\u00e9rje bevitel\u00e9vel kombin\u00e1ljuk. Ennek az az oka, hogy az edz\u00e9s seg\u00edti azon hormonok felszabad\u00edt\u00e1s\u00e1t, amelyek n\u00f6velik az izmok&nbsp;<strong>felvev\u0151k\u00e9pess\u00e9g\u00e9t, <\/strong>ez\u00e9rt hat\u00e9konyan<strong> \u00e9p\u00fclnek be az aminosavak az elfogyasztott feh\u00e9rj\u00e9kb\u0151l.<\/strong>&nbsp;Ezek pedig t\u00e1mogatj\u00e1k a&nbsp;<strong>izomsz\u00f6vet n\u00f6veked\u00e9s\u00e9t \u00e9s a gyorsabb regener\u00e1l\u00f3d\u00e1st.<\/strong> A kor el\u0151rehaladt\u00e1val azonban a test hajlamos&nbsp;<strong>izomt\u00f6meget vesz\u00edteni,<\/strong> ami v\u00e9g\u00fcl s\u00e9r\u00fcl\u00e9sekhez is vezethet.<strong>&nbsp;Min\u00e9l kor\u00e1bban kezded az edz\u00e9st, <\/strong>id\u0151skorban ann\u00e1l k\u00e9s\u0151bb jelennek meg ezek a probl\u00e9m\u00e1k n\u00e1lad.&nbsp;<span style=\"color: #ff6600;\">[1] [3] [11]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cdn.gymbeam.com\/media\/wysiwyg\/BLOG\/DSC_3821-min.JPG?rand=1591609674\" alt=\"Az edz\u00e9s fontos szerepet j\u00e1tszik az er\u0151s izmok \u00e9s csontok \u00e9p\u00edt\u00e9s\u00e9ben \u00e9s megtart\u00e1s\u00e1ban\" width=\"843\" height=\"567\" title=\"Az edz\u00e9s fontos szerepet j\u00e1tszik az er\u0151s izmok \u00e9s csontok \u00e9p\u00edt\u00e9s\u00e9ben \u00e9s megtart\u00e1s\u00e1ban\"\/><\/figure><\/div>\n\n\n\n<p>Hasonl\u00f3an mint az izmok, a&nbsp;<strong>csontok \u00e9s az \u00edz\u00fcletek is \u00e9l\u0151 sz\u00f6vetek,<\/strong>&nbsp;amelyekre a rendszeres mozg\u00e1s&nbsp;<strong>j\u00f3t\u00e9kony hat\u00e1ssal b\u00edr.<\/strong> Sz\u00e1mos orvosi tanulm\u00e1ny igazolta, hogy azok az emberek, akik rendszeresen mozognak,&nbsp;<strong>nagyobb csonts\u0171r\u0171s\u00e9ggel&nbsp;<\/strong>rendelkeznek, mint azok, akik ker\u00fclik a mozg\u00e1st. Ez a probl\u00e9ma f\u0151leg id\u0151skorban jelentkezik, kitol\u00e1s\u00e1hoz kulcsfontoss\u00e1g\u00fa a min\u00e9l <strong>szil\u00e1rdabb csontok \u00e9s a min\u00e9l er\u0151sebb tart\u00f3izmok<\/strong>&nbsp;el\u00e9r\u00e9se m\u00e1r fiatal korban. <span style=\"color: #ff6600;\">[3]<\/span> Tudom\u00e1nyosan igazolt, hogy azok a 20 \u00e9ves kort meghalad\u00f3 n\u0151k \u00e9s f\u00e9rfiak, akik rendszeresen edzenek, id\u0151skorban is&nbsp;<strong>s\u0171r\u0171bb csontokkal<\/strong>&nbsp;fognak rendelkezni. A torna r\u00e1ad\u00e1sul<strong> seg\u00edt a megfelel\u0151 koordin\u00e1ci\u00f3 \u00e9s egyens\u00faly&nbsp;<\/strong>fenntart\u00e1s\u00e1ban, s ez\u00e1ltal az&nbsp;<strong>eles\u00e9s \u00e9s a vele j\u00e1r\u00f3 csontt\u00f6r\u00e9s kock\u00e1zat\u00e1nak cs\u00f6kkent\u00e9s\u00e9ben. <\/strong>A csontritkul\u00e1s kialakul\u00e1s\u00e1nak megel\u0151z\u00e9se \u00e9rdek\u00e9ben, vagy a korai st\u00e1diumban felismert betegs\u00e9g gy\u00f3gy\u00edt\u00e1s\u00e1ban mindenk\u00e9ppen aj\u00e1nlott a rendszeres testmozg\u00e1s. K\u00fcl\u00f6n\u00f6sen hat\u00e9konyak az&nbsp;<strong>ellen\u00e1ll\u00e1sos mozg\u00e1sform\u00e1k,<\/strong>&nbsp;mint a fut\u00e1s, gyalogl\u00e1s, jogging, t\u00far\u00e1z\u00e1s, tenisz vagy a t\u00e1nc. Ellenkez\u0151leg, a&nbsp;<strong>ker\u00e9kp\u00e1roz\u00e1snak \u00e9s az \u00fasz\u00e1snak nincs igazolt csonts\u0171r\u0171s\u00e9g n\u00f6vel\u0151 hat\u00e1sa.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[3] [11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Befolyasolja_az_alvast\"><\/span>7. Befoly\u00e1solja az alv\u00e1st<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A m\u00e9rt\u00e9kletes aerob edz\u00e9s&nbsp;<strong>n\u00f6veli a lass\u00fa hull\u00e1m\u00fa alv\u00e1s mennyis\u00e9g\u00e9t,<\/strong> ami val\u00f3j\u00e1ban a&nbsp;<strong>m\u00e9lyalv\u00e1s,<\/strong> amely alatt a test \u00e9s az agy legink\u00e1bb pihen. T\u00f6bb tanulm\u00e1ny igazolta, hogy a rendszeres edz\u00e9s kit\u0171n\u0151 seg\u00edts\u00e9g az&nbsp;<strong>\u00e1lmatlans\u00e1g lek\u00fczd\u00e9s\u00e9ben.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [13]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cdn.gymbeam.com\/media\/wysiwyg\/BLOG\/bed-cute-dog-female-206396_1_-min.jpg?rand=1591609674\" alt=\"Az enyhe aerob edz\u00e9s befoly\u00e1solja a m\u00e9lyalv\u00e1st\" width=\"843\" height=\"567\" title=\"Az enyhe aerob edz\u00e9s befoly\u00e1solja a m\u00e9lyalv\u00e1st\"\/><\/figure><\/div>\n\n\n\n<p>Ahogy m\u00e1r kor\u00e1bban eml\u00edtett\u00fck, edz\u00e9s k\u00f6zben<strong>&nbsp;endorfin szabadul fel,&nbsp;<\/strong>amely boldogs\u00e1g\u00e9rzetet biztos\u00edt \u00e9s sok esetben&nbsp;<strong>fesz\u00fclts\u00e9get okoz a testben.<\/strong> Ez\u00e1ltal megg\u00e1tolja, hogy a szervezet&nbsp;<strong>nyugalmi \u00e1llapotba <\/strong>ker\u00fclj\u00f6n, \u00edgy edz\u00e9s ut\u00e1n sokszor neh\u00e9z elaludni. Emiatt <strong>nem aj\u00e1nlatos semmilyen testmozg\u00e1st v\u00e9gezni kevesebb mint 2 \u00f3r\u00e1val alv\u00e1s el\u0151tt.<\/strong> Az edz\u00e9s intenzit\u00e1s\u00e1t\u00f3l f\u00fcgg\u0151en 30-90 perc ut\u00e1n elkezd&nbsp;<strong>leh\u0171lni a test \u00e9s cs\u00f6kken az energiaszint, <\/strong>ezut\u00e1n a szervezet kimer\u00fclt lesz.&nbsp;Ellenkez\u0151leg, ha \u00e1lmosan edzel, az edz\u00e9s&nbsp;<strong>kit\u0171n\u0151 \u00e9breszt\u00e9si m\u00f3dszer.<\/strong>&nbsp;\u00cdgy vagy \u00fagy, de mozg\u00e1s hat\u00e1s\u00e1ra&nbsp;sok&nbsp;<strong>negat\u00edv energia szabadul<\/strong> fel a testb\u0151l, valamint a&nbsp;<strong>tudat is kitisztul \u00e9s megnyugszik.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [2] [3] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Pozitiv_hatassal_van_a_szexualis_eletre\"><\/span>8. Pozit\u00edv hat\u00e1ssal van a szexu\u00e1lis \u00e9letre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Igen, a mozg\u00e1s ilyen el\u0151ny\u00f6kkel is j\u00e1r. Mint eml\u00edtett\u00fck, a rendszeres edz\u00e9s er\u0151s\u00edti a&nbsp;<strong>kardiovaszkul\u00e1ris rendszert, jav\u00edtja a v\u00e9rkering\u00e9st, fejleszti az izmokat, feszes\u00edti az alakot \u00e9s jav\u00edtja a rugalmass\u00e1got.<\/strong> \u00c9ppen ezek az els\u0151dleges t\u00e9nyez\u0151k, amelyek&nbsp;<strong>bizony\u00edtottan fokozz\u00e1k a szexu\u00e1lis v\u00e1gyat, a szexu\u00e1lis teljes\u00edtm\u00e9nyt \u00e9s \u00f6r\u00f6mszerz\u00e9st, valamint n\u00f6velik a szexu\u00e1lis aktivit\u00e1s frekvenci\u00e1j\u00e1t.<\/strong><span style=\"color: #ff6600;\"> [2] [14]<\/span>&nbsp;Ezt egy k\u00f6z\u00e9pkor\u00fa n\u0151k k\u00f6r\u00e9ben elv\u00e9gzett tanulm\u00e1ny is igazolta, akik bevezett\u00e9k \u00e9let\u00fckbe a megterhel\u0151bb mozg\u00e1sform\u00e1kat, mint a&nbsp;<strong>sprint, HIIT vagy er\u0151nl\u00e9ti edz\u00e9s az edz\u0151teremben,<\/strong> s jelent\u0151sen n\u0151tt a szex ir\u00e1nti v\u00e1gyuk.&nbsp;<span style=\"color: #ff6600;\">[15]<\/span> Egy k\u00f6vetkez\u0151 tanulm\u00e1ny, amelyet eg\u00e9szs\u00e9ges fiatal f\u00e9rfiakon v\u00e9geztek, akik hetente t\u00f6bb \u00f3r\u00e1s edz\u00e9st folytattak, igazolta a&nbsp;<strong>magasabb szint\u0171 szexu\u00e1lis funkci\u00f3kat.<\/strong>&nbsp;R\u00e1ad\u00e1sul egy egyszer\u0171<strong>&nbsp;6 perces s\u00e9ta naponta<\/strong>&nbsp;a h\u00e1z k\u00f6r\u00fcl sok f\u00e9rfinak seg\u00edtett az<strong>&nbsp;erektilis diszfunkci\u00f3 t\u00fcneteinek m\u00e9rs\u00e9kl\u00e9s\u00e9ben<\/strong> &#8211; ak\u00e1r 71 %-os javul\u00e1st is tapasztalhattak.<span style=\"color: #ff6600;\">&nbsp;[1] [3] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A vil\u00e1gban egyre t\u00f6bb n\u0151 szenved&nbsp;<strong>policiszt\u00e1s petef\u00e9szek szindr\u00f3m\u00e1ban,<\/strong> ami jelent\u0151sen&nbsp;<strong>cs\u00f6kkenti a szexu\u00e1lis v\u00e1gyat.<\/strong> A rendszeres testedz\u00e9s erre a probl\u00e9m\u00e1ra is megold\u00e1st ny\u00fajthat. Az&nbsp;<strong>edz\u00e9s \u00e9s a k\u00f6z\u00f6s\u00fcl\u00e9s <\/strong>egyar\u00e1nt&nbsp;<strong>endorfint termel<\/strong> a testben, ez\u00e9rt ezek kombin\u00e1ci\u00f3ja minden bizonnyal&nbsp;<strong>el\u00e9gedetts\u00e9get \u00e9s boldogs\u00e1got hoz \u00e9let\u00fcnkbe.<\/strong><\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Gyorsitja_az_anyagcseret\"><\/span>9. Gyors\u00edtja az anyagcser\u00e9t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az anyagcsere mag\u00e1ban foglalja az&nbsp;<strong>\u00f6sszes k\u00e9miai folyamatot,<\/strong>&nbsp;amelyek folyamatosan zajlanak a szervezetben, hogy \u00e9letben maradjunk. Egyszer\u0171 fizikai folyamatokr\u00f3l besz\u00e9l\u00fcnk, mint p\u00e9ld\u00e1ul a&nbsp;<strong>l\u00e9gz\u00e9s, az edz\u00e9s ut\u00e1ni regener\u00e1l\u00f3d\u00e1s&nbsp;vagy az em\u00e9szt\u00e9s.<\/strong> Ezekhez a folyamatokhoz energi\u00e1ra van sz\u00fcks\u00e9g, amelyet nagyr\u00e9szt az&nbsp;<strong>\u00e9tkez\u00e9ssel biztos\u00edtunk,<\/strong> vagyis&nbsp;<strong>kal\u00f3ri\u00e1kkal.<\/strong>&nbsp;Azt a minim\u00e1lis energiamennyis\u00e9get, teh\u00e1t kal\u00f3ri\u00e1t, amire sz\u00fcks\u00e9g\u00fcnk van ezekhez az alapvet\u0151 k\u00e9miai folyamatokhoz, <strong><a title=\"\u010co je to baz\u00e1lny metabolizmus a ako vypo\u010d\u00edta\u0165 BMR?\" href=\"https:\/\/gymbeam.hu\/blog\/mi-az-az-alapanyagcsere-es-hogyan-szamoljuk-ki-a-bmr-t\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">baz\u00e1lis anyagcser\u00e9nek (BMR)<\/a>&nbsp;<\/strong>nevezz\u00fck.<span style=\"color: #ff6600;\">&nbsp;[17]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/cvici-doma-1124x749.jpg\" alt=\"A rendszeres edz\u00e9s felgyors\u00edtja a metabolizmust\" class=\"wp-image-217033\" width=\"843\" height=\"562\" title=\"A rendszeres edz\u00e9s felgyors\u00edtja a metabolizmust\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/cvici-doma-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/cvici-doma-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/cvici-doma-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/cvici-doma.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>De mi van akkor, ha&nbsp;<strong>t\u00f6bb kal\u00f3ri\u00e1t viszel be a szervezetedbe, <\/strong>mint amennyi a BMR-hez sz\u00fcks\u00e9ges? Egyszer\u0171en&nbsp;<strong>h\u00edzni <\/strong>fogsz,<strong>&nbsp;<\/strong>vagy <strong>edz\u00e9ssel el\u00e9geted<\/strong> a plusz kal\u00f3ri\u00e1kat.&nbsp;Vedd figyelembe, hogy az<strong>&nbsp;izomsejteknek a fenntart\u00e1sukhoz t\u00f6bb energi\u00e1ra van sz\u00fcks\u00e9g\u00fck<\/strong>&nbsp;mint a zs\u00edrsejteknek. A nagyobb izomt\u00f6meggel rendelkez\u0151 egy\u00e9nek&nbsp;<strong>gyorsabb anyagcser\u00e9vel <\/strong>rendelkezhetnek.<strong>&nbsp;<\/strong>Ez azt jelenti, hogy min\u00e9l nagyobbak az izmaid, ann\u00e1l<strong> t\u00f6bb kal\u00f3ri\u00e1ra<\/strong> van sz\u00fcks\u00e9ged,<strong>&nbsp;hogy meg\u0151rizd \u0151ket.&nbsp;<\/strong>Ugyanakkor \u00e9rv\u00e9nyes, hogy min\u00e9l akt\u00edvabb vagy, ann\u00e1l t\u00f6bb kal\u00f3ri\u00e1t \u00e9getsz el, s ann\u00e1l&nbsp;<strong>gyorsabb az anyagcser\u00e9d.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Jo_szokasok_kialakulasahoz_vezet\"><\/span>10. J\u00f3 szok\u00e1sok kialakul\u00e1s\u00e1hoz vezet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A mozg\u00e1s, f\u0151leg a rendszeres edz\u00e9s a&nbsp;<strong>szok\u00e1said javul\u00e1s\u00e1hoz<\/strong> vezethet. Amennyiben&nbsp;<strong>kitart\u00f3 vagy az edz\u00e9sben \u00e9s betartod az edz\u00e9stervet,<\/strong>&nbsp;el\u0151fordulhat, hogy ez az <strong>\u00e9let<\/strong>&nbsp;<strong>m\u00e1s ter\u00fcleteire<\/strong>&nbsp;is kihat\u00e1ssal lesz. Javulhatnak az<strong> \u00e9tkez\u00e9si \u00e9s a munk\u00e1val kapcsolatos szok\u00e1said, <\/strong>valamint&nbsp;<strong>motiv\u00e1ltabb lehetsz<\/strong> a jobb eredm\u00e9nyek el\u00e9r\u00e9se \u00e9rdek\u00e9ben.<span style=\"color: #ff6600;\">&nbsp;[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azonban valamikor sz\u00f6rnyen neh\u00e9z a terv szerint haladni \u00e9s <strong>megszok\u00e1st<\/strong> csin\u00e1lni az&nbsp;<strong>edz\u00e9sb\u0151l.&nbsp;<\/strong>Olvasd el k\u00f6vetkez\u0151&nbsp;<strong>tippjeinket, hogy hogyan jav\u00edthatsz az edz\u00e9si szok\u00e1saidon:<\/strong>&nbsp;<span style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>k\u00e9sz\u00edts pontos edz\u00e9stervet<\/li><li>r\u00f6videbb \u00e9s kev\u00e9sb\u00e9 ig\u00e9nyes gyakorlatokkal kezdj<\/li><li>az edz\u00e9s elemeit rendszeresen v\u00e1ltakoztasd<\/li><li>\u00f6r\u00f6mmel kell edzeni, ne k\u00e9nyszer\u00edtsd magad<\/li><li>k\u00e9rd egy szem\u00e9lyi edz\u0151 seg\u00edts\u00e9g\u00e9t<\/li><li>v\u00e1s\u00e1rolj b\u00e9rletet az edz\u0151terembe egy h\u00f3napra el\u0151re<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A cikk elolvas\u00e1sa ut\u00e1n&nbsp;<strong>kedvet kapt\u00e1l, hogy azonnal elkezdj edzeni? <\/strong>\u0150szint\u00e9n rem\u00e9lj\u00fck, hogy igen. Ha szeretn\u00e9d, hogy ezek a&nbsp;<strong>tudom\u00e1nyosan bizony\u00edtott t\u00e9nyek motiv\u00e1lhass\u00e1k<\/strong>&nbsp;ismer\u0151seidet is,<strong> oszd meg<\/strong> a cikket.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a>\n\n\n<p><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ismerd meg az edz\u00e9s 10 meglep\u0151 el\u0151ny\u00e9t, amelyek jobb\u00e1 teszik az \u00e9leted, \u00e9s megtudod, hogy a rendszeres mozg\u00e1s nem csak az izom\u00e9p\u00edt\u00e9sr\u0151l \u00e9s a fogy\u00e1sr\u00f3l sz\u00f3l.<\/p>\n","protected":false},"author":22,"featured_media":174045,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[6456,7482,7638,6864],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-174156","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-edzes","9":"tag-edzes-hu","10":"tag-egeszseges-eletmod","11":"tag-metabolizmus-hu","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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