{"id":174970,"date":"2020-07-13T12:12:50","date_gmt":"2020-07-13T10:12:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/"},"modified":"2021-02-17T11:11:35","modified_gmt":"2021-02-17T10:11:35","slug":"10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/","title":{"rendered":"10 beneficii nea\u0219teptate ale antrenamentelor care o s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021beasc\u0103 via\u021ba"},"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.ro\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/#1_Ofera_un_sentiment_de_fericire\" title=\"1. Ofer\u0103&nbsp;un sentiment de fericire\">1. Ofer\u0103&nbsp;un sentiment de fericire<\/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.ro\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/#2_Sustine_functiile_creierului\" title=\"2. Sus\u021bine func\u021biile creierului\">2. Sus\u021bine func\u021biile creierului<\/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.ro\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/#3_Pot_prelungi_viata\" title=\"3. Pot prelungi via\u021ba\">3. Pot prelungi via\u021ba<\/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.ro\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/#4_Imbunatatesc_sanatatea_pielii\" title=\"4. \u00cembun\u0103t\u0103\u021besc s\u0103n\u0103tatea pielii\">4. \u00cembun\u0103t\u0103\u021besc s\u0103n\u0103tatea pielii<\/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.ro\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/#5_Amelioreaza_efectele_bolilor_cronice\" title=\"5. Amelioreaz\u0103 efectele bolilor cronice\">5. Amelioreaz\u0103 efectele bolilor cronice<\/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.ro\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/#6_Intaresc_musculatura_si_oasele\" title=\"6. \u00cent\u0103resc musculatura \u0219i oasele\">6. \u00cent\u0103resc musculatura \u0219i oasele<\/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.ro\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/#7_Influenteaza_somnul\" title=\"7. Influen\u021beaz\u0103 somnul\">7. Influen\u021beaz\u0103 somnul<\/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.ro\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/#8_Au_efecte_pozitive_asupra_vietii_sexuale\" title=\"8. Au efecte pozitive asupra vie\u021bii sexuale\">8. Au efecte pozitive asupra vie\u021bii sexuale<\/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.ro\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/#9_Accelereaza_metabolismul\" title=\"9. Accelereaz\u0103 metabolismul\">9. Accelereaz\u0103 metabolismul<\/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.ro\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/#10_Va_ajuta_sa_va_formati_obiceiuri_mai_bune\" title=\"10. V\u0103 ajut\u0103 s\u0103 v\u0103 forma\u021bi obiceiuri mai bune\">10. V\u0103 ajut\u0103 s\u0103 v\u0103 forma\u021bi obiceiuri mai bune<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>S\u0103 face\u021bi mi\u0219care \u00een mod regulat este cel mai bun mod de a v\u0103 <strong>\u00eent\u0103ri corpul, organismul, dar \u0219i mintea.<\/strong> Dac\u0103 dori\u021bi o schimbare \u00een via\u021ba voastr\u0103, exerci\u021biile fizice pot fi <strong>un \u00eenceput foarte bun<\/strong>. Principalul motiv pentru care \u00eencepem s\u0103 facem exerci\u021bii fizice, de cele mai multe ori, este c\u0103 \u00eencerc\u0103m <strong>s\u0103 ne \u00eembun\u0103t\u0103\u021bim condi\u021bia fizic\u0103<\/strong>. \u00cens\u0103 prin sport:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>ardem caloriile<\/li><li>dezvolt\u0103m masa muscular\u0103<\/li><li>\u00eent\u0103rim sistemul imunitar<\/li><li>tonifiem corpul<\/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=\" 10 beneficii nea\u0219teptate ale antrenamentelor care o s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021beasc\u0103 via\u021ba\" width=\"843\" height=\"567\" title=\" 10 beneficii nea\u0219teptate ale antrenamentelor care o s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021beasc\u0103 via\u021ba\"\/><\/figure><\/div>\n\n\n\n<p>Antrenamentele ofer\u0103 <strong>multe alte beneficii<\/strong>, iar unele dintre ele o s\u0103 v\u0103 surprind\u0103 garantat! Afla\u021bi care sunt cele <strong>10 beneficii nea\u0219teptate ale antrenamentelor, care o s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021beasc\u0103 via\u021ba!<\/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_Ofera_un_sentiment_de_fericire\"><\/span>1. Ofer\u0103&nbsp;un sentiment de fericire<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0219carea regulat\u0103 \u0219i exerci\u021biile fizice sunt <strong>o modalitate foarte bun\u0103 de a v\u0103 \u00eembun\u0103t\u0103\u021bi starea de spirit \u0219i de evitaa sentimentele de depresie, anxietate \u0219i stres<\/strong>. Exerci\u021biile fizice&nbsp;<strong>provoac\u0103 schimb\u0103ri \u00een creier,<\/strong> schimb\u0103ri care regleaz\u0103 aceste st\u0103ri nepl\u0103cute. \u00cen primul r\u00e2nd, ajut\u0103 la <strong>cre\u0219terea sensibilit\u0103\u021bii creierului<\/strong> la serotonin\u0103 \u0219i norepinefrin\u0103, care <strong>amelioreaz\u0103 sentimentele de depresie.<\/strong> Mai multe studii au ar\u0103tat c\u0103 exerci\u021biile fizice regulate au atenuat simptomele depresiei la pacien\u021bii clinici. Multe clinici care se concentreaz\u0103 pe tratarea acestor pacien\u021bi <strong>utilizeaz\u0103 metoda exerci\u021biilor fizice<\/strong> ca un <strong>proces posibil de tratament<\/strong>. S-a confirmat c\u0103, \u00een unele cazuri, exerci\u021biile fizice pot fi <strong>la fel de eficiente ca \u0219i antidepresivele<\/strong>. <span style=\"color: #ff6600;\">[1] [2] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, exerci\u021biile fizice <strong>cresc produc\u021bia de endorfin\u0103<\/strong>, despre care se \u0219tie c\u0103 <strong>ne ajut\u0103 s\u0103 g\u00e2ndim pozitiv \u0219i<\/strong><strong>&nbsp;reduce senza\u021bia de durere<\/strong>. \u00cen plus, starea de spirit se poate \u00eembun\u0103t\u0103\u021bi <strong>indiferent de intensitatea exerci\u021biului.<\/strong> Chiar \u0219i mi\u0219c\u0103rile lente, precum yoga sau pilates <strong>pot secreta o cantitate suficient\u0103 de endorfine<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[4]<\/span> Acest lucru a fost demonstrat \u0219i \u00eentr-un studiu unde participantele, care sufereau de depresie, au f\u0103cut exerci\u021bii fizice \u00een mod regulat la o intensitate variabil\u0103 \u0219i au prezentat <strong>o amelioare rapid\u0103 a simptomelor bolii<\/strong>. \u00centr-un alt studiu important, cercet\u0103torii au \u00eemp\u0103r\u021bit participan\u021bii \u00een dou\u0103 grupuri. Unul <strong>a f\u0103cut exerci\u021bii fizice \u00een mod regulat<\/strong> pe parcursul cercet\u0103rii, \u00een timp ce grupul&nbsp;<strong>cel\u0103lalt<\/strong> a \u00eencetat s\u0103 fac\u0103 exerci\u021bii fizice \u00een mod regulat dup\u0103 2 s\u0103pt\u0103m\u00e2ni. Grupul care <strong>a \u00eencetat s\u0103 fac\u0103 exerci\u021bii fizice<\/strong> a avut o stare psihic\u0103<strong> mai pu\u021bin poziv\u0103. <\/strong><span style=\"color: #ff6600;\">[5]<\/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=\"Antrenamentele induc un sentiment de fericire\" class=\"wp-image-216999\" width=\"843\" height=\"674\" title=\"Antrenamentele induc un sentiment de fericire\" 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_Sustine_functiile_creierului\"><\/span>2. Sus\u021bine func\u021biile creierului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antrenamentele pot <strong>\u00eembun\u0103t\u0103\u021bi func\u021biile creierului \u0219i pot proteja memoria sau<\/strong> capacitatea de g\u00e2ndire. Activitatea fizic\u0103 regulat\u0103 cre\u0219te ritmul cardiac \u0219i sus\u021bine <strong>fluxul sanguin \u0219i oxigenul din \u00eentregul corp.<\/strong> Transmiterea substan\u021belor esen\u021biale este cea influen\u021beaz\u0103<strong>&nbsp;func\u021bionarea corecte a creierului \u0219i a cre\u0219terii celulelor creierului.<\/strong> S-a demonstrat c\u0103, exerci\u021biile fizice <strong>cresc dimensiunea hipocampului<\/strong>, o parte a creierului care este vital\u0103 pentru memorie \u0219i \u00eenv\u0103\u021bare. Este deosebit de important s\u0103 o sus\u021binem <strong>la o v\u00e2rst\u0103 fraged\u0103<\/strong>, dar nu trebuie s\u0103 uit\u0103m de ea nici <strong>la o v\u00e2rst\u0103 \u00eenaintat\u0103<\/strong><strong>.<\/strong> <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>Este vorba de procesul de \u00eemb\u0103tr\u00e2nire, care \u00eempreun\u0103 cu stresul oxidativ produc <strong>schimb\u0103ri \u00een structura acestei p\u0103r\u021bi a creierului<\/strong>. Cercet\u0103torii consider\u0103 c\u0103 <strong>exerci\u021biile fizice regulate pot ajuta la prevenirea acestor modific\u0103ri nedorite<\/strong>. P\u00e2n\u0103 acum, ei au descoperit c\u0103 exerci\u021biile fizice, gra\u021bie proteinei BDNF (brain derived neurotrophic factor), \u00eembun\u0103t\u0103\u021besc fluxul sanguin c\u0103tre creier, lucru care sus\u021bine <strong>dezvolatarea unor<\/strong><strong> noi vase de s\u00e2nge \u0219i chiar unor noi celule cerebrale.<\/strong> BDNF declan\u0219eaz\u0103 produc\u021bia de neuroni noi, contribuind la repararea \u0219i protejarea celulelor creierului \u00eempotriva degener\u0103rii. \u00cen plus, mai multe studii au ar\u0103tat c\u0103 exerci\u021biile fizice reduc \u0219i modific\u0103rile cerebrale, care provoac\u0103 <strong>boala Alzheimer \u0219i schizofrenia.<\/strong> Alte studii au confirmat c\u0103 exerci\u021biile fizice <strong>pot consolida memoria, \u00eembun\u0103t\u0103\u021bi concentrarea \u0219i cre\u0219te capacitatea de a rezolva problemele la o v\u00e2rst\u0103 fraged\u0103<\/strong><strong>. <\/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_Pot_prelungi_viata\"><\/span>3. Pot prelungi via\u021ba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Este bine cunoscut faptul c\u0103 exerci\u021biile fizice sunt cu adev\u0103rat necesare pentru corpul \u0219i mintea noastr\u0103. Dar ceea ce probabil nu \u0219tia\u021bi, este faptul c\u0103 exerci\u021biile fizice regulate <strong>pot prelungi via\u021ba<\/strong>. O dovad\u0103 \u00een acest sens a fost furnizat\u0103 de un studiu, care a confirmat c\u0103 <strong>antrenamentele&nbsp;<\/strong><strong>regulate de o intensitate moderat\u0103 pot \u00eencetini \u00eemb\u0103tr\u00e2nirea celulelor<\/strong>. \u00cen timpul procesului de \u00eemb\u0103tr\u00e2nire, celulele se divizeaz\u0103 treptat, se regenereaz\u0103 \u0219i se divid din nou. Acest ciclu constant <strong>scurteaz\u0103 telomerii<\/strong>, care servesc ca un fel de<strong> capac de protec\u021bie la cap\u00e2tul cromozomilor celulelor<\/strong>. Cercet\u0103torii din acest studiu au analizat modul \u00een care exerci\u021biile fizice influen\u021beaz\u0103 aceast\u0103 scurtare. Prin urmare, au prelevat probe de la participan\u021bi s\u0103n\u0103to\u0219i \u00eenainte \u0219i dup\u0103 un antrenament intensiv de <strong>45 de minute pe o biciclet\u0103 sta\u021bionar\u0103.<\/strong> Ei au descoperit c\u0103 exerci\u021biile fizice <strong>cresc nivelul de molecule care protejeaz\u0103 telomerii<\/strong> \u0219i \u00eencetinesc scurtarea lor. Prin urmare, de aici rezult\u0103 c\u0103 <strong>exerci\u021biile fizice \u00eencetinesc \u00eemb\u0103tr\u00e2nirea celulelor \u0219i, prin urmare, ne pot prelungi via\u021ba<\/strong><strong>.<\/strong><span style=\"color: #ff6600;\"> [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=\"Antrenamentele regulate pot prelungi via\u021ba\" width=\"843\" height=\"567\" title=\"Antrenamentele regulate pot prelungi via\u021ba\"\/><\/figure><\/div>\n\n\n\n<p>Dovada acestei ipoteze este, de asemenea, un studiu la care <strong>au participat 122.000 de persoane.<\/strong> Au fost supu\u0219i test\u0103rii, folosind o band\u0103 de alergare. Obiectivul principal al studiului a fost <strong>determinarea nivelului de CRF.<\/strong> CRF este o m\u0103sur\u0103 a modului \u00een care<strong> inima \u0219i pl\u0103m\u00e2nii pompeaz\u0103 s\u00e2nge \u0219i oxigen \u00een corp \u00een timpul efortului fizic.<\/strong> Cu c\u00e2t condi\u021bia este mai bun\u0103, cu at\u00e2t nivelul CRF este mai mare. V\u00e2rsta participan\u021bilor la cercetare a fost cuprins\u0103 \u00eentre 18 \u0219i 80 de ani. Cercet\u0103torii au descoperit c\u0103 aproape <strong>fiecare participant a confirmat o cre\u0219tere a CRF<\/strong>, ceea ce a provocat <strong>un flux mai bun de s\u00e2nge \u0219i oxigenarea celulelor din corp<\/strong> \u0219i a oprit \u00eemb\u0103tr\u00e2nirea acestora. <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_Imbunatatesc_sanatatea_pielii\"><\/span>4. \u00cembun\u0103t\u0103\u021besc s\u0103n\u0103tatea pielii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0218tia\u021bi c\u0103, pielea este <strong>cel mai mare organ al corpului uman? Antrenamentele<\/strong>&nbsp;regulate <strong>cresc fluxul sanguin c\u0103tre piele<\/strong> \u0219i furnizeaz\u0103 oxigen \u0219i nutrien\u021bi, care <strong>\u00eembun\u0103t\u0103\u021besc s\u0103n\u0103tatea<\/strong> <strong>pielii<\/strong> <strong>\u0219i chiar ajut\u0103 la vindecarea mai rapid\u0103 a r\u0103nilor.<\/strong> \u00cen plus, pielea ac\u021bioneaz\u0103 ca<strong> un loc de eliberare a c\u0103ldurii<\/strong> \u00een timpul exerci\u021biilor fizice. Mu\u0219chii <strong>se \u00eenc\u0103lzesc prin mi\u0219care, cre\u00e2nd mult\u0103 c\u0103ldur\u0103<\/strong> care trebuie s\u0103 ias\u0103 din corp. C\u0103ldura este transferat\u0103 din mu\u0219chi, prin s\u00e2nge, direct c\u0103tre piele, pe <strong>unde se elibereaz\u0103.<\/strong> Al\u0103turi de c\u0103ldur\u0103, prin piele&nbsp;<strong>se elimin\u0103 \u0219i substan\u021bele nocive<\/strong>. Acest proces este motivul pentru care fa\u021ba devene ro\u0219ie \u00een timpul antrenamentelor. <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=\"Antrenamentele \u00eembun\u0103t\u0103\u021besc s\u0103n\u0103tatea pielii\" width=\"843\" height=\"567\" title=\"Antrenamentele \u00eembun\u0103t\u0103\u021besc s\u0103n\u0103tatea pielii\"\/><\/figure><\/div>\n\n\n\n<p>Pielea poate fi influen\u021bat\u0103 \u0219i de <strong>efectele<\/strong><strong>&nbsp;stresului oxidativ.<\/strong>&nbsp;Acesta apare atunci c\u00e2nd antioxidan\u021bii din organism nu pot<strong> repara complet deteriorarea celulelor<\/strong>. Aceast\u0103 deteriorare este&nbsp;<strong>cauzat\u0103 de radicalii liberi<\/strong> din mediul \u00eenconjur\u0103tor. Exerci\u021biile fizice regulate \u0219i moderate pot <strong>cre\u0219te produc\u021bia de antioxidan\u021bi naturali din organism<\/strong>, care ajut\u0103 la protejarea celulelor de factorii externi. \u00cen acela\u0219i mod, exerci\u021biile fizice pot <strong>stimula circula\u021bia s\u00e2ngelui \u0219i pot determina adaptarea celulelor pielii,<\/strong> care ajut\u0103 <strong>la \u00eencetinirea \u00eemb\u0103tr\u00e2nirii pielii.<\/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_Amelioreaza_efectele_bolilor_cronice\"><\/span>5. Amelioreaz\u0103 efectele bolilor cronice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen trecut, persoanelor, care sufereau de probleme cardiace sau boli cronice, li se<strong> recomanda repaus la pat.<\/strong> \u00cen prezent, este complet diferit, iar <strong>exerci\u021biile fizice regulate sunt baza men\u021binerii unei s\u0103n\u0103t\u0103\u021bi optime<\/strong>. Sedentarismul este <strong>cauza principal\u0103 a mai multor boli cronice.<\/strong> Acest lucru se datoreaz\u0103 faptului c\u0103 poate duce <strong>la o cre\u0219tere semnificativ\u0103 a gr\u0103simii abdominale,<\/strong> ceea ce cre\u0219te <strong>riscul de a dezvolta diabet de tip 2, boli cardiovasculare<\/strong> \u0219i, \u00een final, poate duce la moarte prematur\u0103. \u00cen plus, s-a demonstrat c\u0103 exerci\u021biile fizice regulate pot <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-cresteti-sensibilitatea-la-insulina-si-cum-sa-preveniti-rezistenta-la-insulina\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00eembun\u0103t\u0103\u021bi sensibilitatea la insulin\u0103,<\/a> <strong>starea cardiovascular\u0103 \u0219i nivelul tensiunii arteriale.<\/strong> Prin antrenamentele regulate, pute\u021bi preveni dezvoltarea acestor boli sau le pute\u021bi <strong>ameliora efectele \u0219i \u00eencetini progresul.<\/strong> <span style=\"color: #ff6600;\">[1] [2] [3] [11]<\/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_Intaresc_musculatura_si_oasele\"><\/span>6. \u00cent\u0103resc musculatura \u0219i oasele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exerci\u021biile fizice joac\u0103 un rol important \u00een <strong>construirea \u0219i men\u021binerea musculaturii \u0219i oaselor puternice.<\/strong> Activit\u0103\u021bile&nbsp;fizice, indiferent dac\u0103 este vorba de un antrenament de for\u021b\u0103 sau cardio, <strong>stimuleaz\u0103 dezvoltarea musculaturii<\/strong>, \u00een special atunci c\u00e2nd sunt combinate cu un aport adecvat de proteine. Acest lucru se datoreaz\u0103 faptului c\u0103 exerci\u021biile fizice ajut\u0103 la eliberarea hormonilor, care cresc capacitatea mu\u0219chilor de a <strong>absorbi aminoacizii din proteine<\/strong>. Amiinoacizii sus\u021bin <strong>cre\u0219terea masei musculare \u0219i&nbsp; asigur\u0103 o regenerare mai rapid\u0103<\/strong>. Dar, odat\u0103 cu v\u00e2rsta, corpul tinde <strong>s\u0103 piard\u0103 din masa muscular\u0103<\/strong>, lucru care poate duce \u00een cele din urm\u0103 la apari\u021bia leziunilor. Prin urmare, <strong>cu c\u00e2t face\u021bi mai multe exerci\u021bii fizice<\/strong>, cu at\u00e2t mai t\u00e2rziu se vor manifesta <strong>aceste probleme<\/strong>. <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=\"Cvi\u010denie zohr\u00e1va d\u00f4le\u017eit\u00fa \u00falohu pri budovan\u00ed a udr\u017eiavan\u00ed siln\u00fdch svalov a kost\u00ed\" width=\"843\" height=\"567\" title=\"Cvi\u010denie zohr\u00e1va d\u00f4le\u017eit\u00fa \u00falohu pri budovan\u00ed a udr\u017eiavan\u00ed siln\u00fdch svalov a kost\u00ed\"\/><\/figure><\/div>\n\n\n\n<p>La fel ca \u0219i mu\u0219chii, <strong>oasele \u0219i articula\u021biile sunt \u021besuturi vii<\/strong> asupra c\u0103rora exerci\u021biile fizice regulate au <strong>efecte benefice<\/strong>. Mai multe studii medicale arat\u0103 c\u0103 persoanele care se antreneaz\u0103 \u00een mod regulat au <strong>o densitate osoas\u0103 mai mare<\/strong> dec\u00e2t cele care evit\u0103 exerci\u021biile fizice. Aceast\u0103 problem\u0103 apare mai ales la v\u00e2rstnici, dar baza <strong>pentru oase \u0219i mu\u0219chii puternici<\/strong> se formeaz\u0103 de la o v\u00e2rst\u0103 fraged\u0103.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span> S-a dovedit c\u0103 at\u00e2t femeile, c\u00e2t \u0219i b\u0103rba\u021bii, dup\u0103 v\u00e2rsta de 20 de ani, care fac exerci\u021bii fizice \u00een mod regulat <strong>au o densitate osoas\u0103 mai mare<\/strong> la b\u0103tr\u00e2ne\u021be. De asemenea, exerci\u021biile fizice <strong>ajut\u0103 la men\u021binerea coordon\u0103rii \u0219i a echilibrului,<\/strong> lucru care <strong>previne c\u0103derile \u0219i fracturile osoase ulterioare<\/strong>. Acestea sunt cele mai frecvente simptome ale persoanelor care sufer\u0103 de osteoporoz\u0103, iar mi\u0219carea \u0219i exerci\u021biile fizice sunt recomandate pentru prevenirea sau chiar pentru tratarea precoce. Sunt deosebit de eficiente <strong>exerci\u021biile de rezisten\u021b\u0103<\/strong>, cum ar fi alergarea, mersul pe jos, jogging-ul, drume\u021biile, tenisul sau dansul. \u00cen schimb,<strong> \u00eenotul \u0219i ciclismul<\/strong> s-au dovedit a fi ineficiente \u00een sus\u021binerea densit\u0103\u021bii osoase. <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_Influenteaza_somnul\"><\/span>7. Influen\u021beaz\u0103 somnul<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exerci\u021biile moderate <strong>ajut\u0103 avem parte de mai mult somn cu unde lente<\/strong>, care este de fapt <strong>somnul profund, <\/strong>\u00een timpul c\u0103ruia corpul \u0219i creierul se odihnesc cel mai mult. Mai multe studii au ar\u0103tat c\u0103 exerci\u021biile fizice regulate au fost un instrument excelent pentru <strong>a c\u00e2\u0219tiga lupta \u00eempotriva insomniei<\/strong><strong>.<\/strong> <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=\"Antrenamentele moderate sus\u021bin somnul\" width=\"843\" height=\"567\" title=\"Antrenamentele moderate sus\u021bin somnul\"\/><\/figure><\/div>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat mai sus, exerci\u021biile fizice contribuie la <strong>secretarea endorfinelor<\/strong> \u00een corp, care ofer\u0103 sentimentul de fericire \u0219i, \u00een multe cazuri, <strong>provoac\u0103 tensiune \u00een corpul nostru<\/strong>. Acestea <strong>\u00eempiedic\u0103 calmarea<\/strong> corpului \u0219i a min\u021bii, astfel uneori este dificil s\u0103 adormi\u021bi dup\u0103 antrenament. Prin urmare,<strong> nu este recomandat s\u0103 face\u021bi exerci\u021bii fizice cu cel pu\u021bin 2 ore \u00eenainte de culcare.<\/strong>&nbsp;\u00cen aproximativ 30 p\u00e2n\u0103 la 90 de minute, \u00een func\u021bie de intensitatea exerci\u021biilor, <strong>temperatura \u0219i energia corpului vor \u00eencepe s\u0103 scad\u0103<\/strong>, iar corpul va fi epuizat din nou. \u00cen schimb, dac\u0103 v\u0103 sim\u021bi\u021bi somnolent \u00een timpul zilei, exerci\u021biile fizice pot fi <strong>o modalitate excelent\u0103 de a trece peste<\/strong>. Oricum, cu ajutorul antrenamentelor pute\u021bi elimina din corp mult\u0103 <strong>energie negativ\u0103 \u0219i mintea va fi mai lini\u0219tit\u0103 \u00een timpul somnului.<\/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_Au_efecte_pozitive_asupra_vietii_sexuale\"><\/span>8. Au efecte pozitive asupra vie\u021bii sexuale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da, mi\u0219carea aduce \u0219i astfel de beneficii. Dup\u0103 cum am men\u021bionat, antrenamentele regulate \u00eent\u0103resc <strong>sistemul cardiovascular, \u00eembun\u0103t\u0103\u021besc circula\u021bia s\u00e2ngelui, tonific\u0103 mu\u0219chii, \u00eent\u0103resc corpul \u0219i cresc flexibilitatea.<\/strong> Ace\u0219tia sunt factorii primari care s-au dovedit c\u0103 <strong>\u00eembun\u0103t\u0103\u021besc dorin\u021ba sexual\u0103, performan\u021ba sexual\u0103 \u0219i pl\u0103cerea sexual\u0103, \u0219i de, asemenea, cresc frecven\u021ba activit\u0103\u021bii sexuale.<\/strong><span style=\"color: #ff6600;\">&nbsp;[2] [14]<\/span> Acest lucru este dovedit \u0219i de studiile efectuate asupra femeilor de v\u00e2rst\u0103 mijlocie, care aceau activit\u0103\u021bi fizice intense, precum<strong> HIIT sau antrenamente de for\u021b\u0103 la sal\u0103<\/strong> \u0219i au prezentat \u00een mod semnificativ o dorin\u021b\u0103 sexual\u0103 crescut\u0103. <span style=\"color: #ff6600;\">[15]<\/span> Un alt studiu realizat cu b\u0103rba\u021bi tineri s\u0103n\u0103to\u0219i, care au ad\u0103ugat mai multe ore de antrenamente pe s\u0103pt\u0103m\u00e2n\u0103, au ar\u0103tat <strong>\u0219i-au \u00eembun\u0103t\u0103\u021bit func\u021biile sexuale.<\/strong> \u00cen plus, o simpl\u0103 <strong>plimbare pe jos de 6 minute<\/strong>&nbsp;a ajutat mai mul\u021bi b\u0103rba\u021bi <strong>s\u0103-\u0219i atenueze p\u00e2n\u0103 la 71% din simptomele disfunc\u021biei erectile.<\/strong><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>Tot mai multe femei sufer\u0103 de <strong>sindromul ovarelor polichistice<\/strong>, sindrom care reduce <strong>semnificativ dorin\u021ba sexual\u0103. Antrenamentele<\/strong>&nbsp;s-au dovedit a fi eficiente \u00een combaterea acestei probleme. At\u00e2t <strong>exerci\u021biile fizice, c\u00e2t \u0219i rela\u021biile sexuale<\/strong>&nbsp;contribuie la <strong>secretarea endorfinelor<\/strong> \u00een corpul nostru, astfel ne ajut\u0103 s\u0103 avem o <strong>via\u021b\u0103 lini\u0219tit\u0103 \u0219i fericit\u0103.<\/strong><\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Accelereaza_metabolismul\"><\/span>9. Accelereaz\u0103 metabolismul<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Metabolismul descrie <strong>toate procesele chimice<\/strong> care au loc continuu \u00een interiorul corpului nostru pentru a ne men\u021bine \u00een via\u021b\u0103. Acestea sunt procese fizice obi\u0219nuite, cum ar fi <strong>respira\u021bia, regenerarea dup\u0103 antrenamente sau digestia.<\/strong> Pentru realizarea acestor procese este nevoie de energie, pe care <strong>o primim de obicei din alimenta\u021bie<\/strong> \u0219i se numesc <strong>calorii<\/strong>. Cantitatea minim\u0103 de energie, adic\u0103 aportul caloric de care avem nevoie pentru a realiza aceste procese chimice de baz\u0103 se nume\u0219te<strong><a title=\"\u010co je to baz\u00e1lny metabolizmus a ako vypo\u010d\u00edta\u0165 BMR?\" href=\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> rata metabolic\u0103 bazal\u0103 (BMR)<\/a>.<\/strong><span style=\"color: #ff6600;\"> [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=\"Antrenamentele regulate accelereaz\u0103 metabolismul\" class=\"wp-image-217033\" width=\"843\" height=\"562\" title=\"Antrenamentele regulate accelereaz\u0103 metabolismul\" 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>Ce se \u00eent\u00e2mpl\u0103 \u00een situa\u021bia \u00een care ave\u021bi <strong>un aport caloric mai mare<\/strong> dec\u00e2t ave\u021bi nevoie pentru BMR? Pur \u0219i simplu \u00eencepe\u021bi <strong>s\u0103 lua\u021bi \u00een greutate<\/strong> sau pute\u021bi <strong>arde<\/strong> acele calorii<strong> f\u0103c\u00e2nd exerci\u021bii fizice<\/strong>. Re\u021bine\u021bi c\u0103, <strong>celulele musculare necesit\u0103 mai mult\u0103 energie pentru a se men\u021bine<\/strong> dec\u00e2t celulele grase. Persoanele care au mai mult\u0103 mas\u0103 muscular\u0103 dec\u00e2t gr\u0103sime tind s\u0103 aib\u0103 <strong>un metabolism mai rapid<\/strong>. Acest lucru \u00eenseamn\u0103 c\u0103, cu c\u00e2t ave\u021bi mai mult\u0103 mas\u0103 muscular\u0103, cu at\u00e2t mai mare trebuie s\u0103 fie <strong>aportul caloric pentru men\u021binerea acesteia.<\/strong> De asemenea, cu c\u00e2t sunte\u021bi mai activi, cu at\u00e2t ve\u021bi arde mai multe calorii \u0219i <strong>cu at\u00e2t mai rapid va fi \u0219i metabolismul<\/strong><strong>. <\/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_Va_ajuta_sa_va_formati_obiceiuri_mai_bune\"><\/span>10. V\u0103 ajut\u0103 s\u0103 v\u0103 forma\u021bi obiceiuri mai bune<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exerci\u021biile fizice, \u00een special antrenamentele regulate, pot duce<strong> la \u00eembun\u0103t\u0103\u021birea obiceiurilor voastre<\/strong>. Dac\u0103 sunte\u021bi <strong>perseveren\u021bi <\/strong><strong>\u00een timpul antrenamentelor \u0219i v\u0103 urma\u021bi planul de antrenament<\/strong>, este posibil <strong>s\u0103 urma\u021bi aceste obiceiuri \u0219i \u00een alte domenii ale vie\u021bii voastre<\/strong>. V\u0103 pute\u021bi \u00eembun\u0103t\u0103\u021bi <strong>obiceiurile alimentare <\/strong>\u0219i <strong>v\u0103 pute\u021bi motiva pentru a avea rezultate mai bune.<\/strong><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>Dar uneori este extrem de dificil s\u0103 respecta\u021bi un plan \u0219i s\u0103 face\u021bi <strong>un obicei din a face sport<\/strong>. Prin urmare, citi\u021bi <strong>c\u00e2teva sfaturi despre cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi obi\u0219nuin\u021ba pentru exerci\u021biile fizice<\/strong><strong>:<\/strong> <span style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>alc\u0103tui\u021bi-v\u0103 un plan de antrenament<\/li><li>\u00eencepe\u021bi cu antrenamente mai scurte \u0219i mai pu\u021bin solicitante<\/li><li>schimba\u021bi con\u021binutul antrenamentelor \u00een mod regulat<\/li><li>trebuie s\u0103 v\u0103 antrena\u021bi cu pl\u0103cere, s\u0103 nu v\u0103 antrena\u021bi niciodat\u0103 din constr\u00e2ngere<\/li><li>apela\u021bi la serviciile unui antrenor<\/li><li>pl\u0103ti\u021bi abonamentul pentru sala de sport cu o lun\u0103 \u00een avans<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ei, dup\u0103 ce a\u021bi citit acest articol, sim\u021bi\u021bi c\u0103 <strong>vre\u021bi s\u0103 \u00eencepe\u021bi imediat s\u0103 face\u021bi sport?<\/strong> Credem cu t\u0103rie c\u0103 da. Dac\u0103 crede\u021bi c\u0103 aceste <strong>fapte dovedite \u0219tiin\u021bific ar putea motiva<\/strong>&nbsp;\u0219i pe prietenii vo\u0219tri <strong>s\u0103 fac\u0103 mi\u0219care<\/strong>, le pute\u021bi <strong>distribui<\/strong> acest articol.<\/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>Descoperi\u021bi cele 10 beneficii pe care le ofer\u0103 antrenamentele \u0219i afla\u021bi c\u0103 acestea nu se refer\u0103 doar la construirea masei musculare sau la pierderea \u00een greutate.<\/p>\n","protected":false},"author":22,"featured_media":174060,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7484,6458,6866,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-174970","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-antrenament","9":"tag-exercitii-ro","10":"tag-metabolism-ro","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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