{"id":209713,"date":"2021-01-22T09:04:31","date_gmt":"2021-01-22T08:04:31","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=209713"},"modified":"2021-02-10T12:53:53","modified_gmt":"2021-02-10T11:53:53","slug":"9-motive-grozave-sa-incepeti-sa-va-antrenati-si-cum-sa-o-faceti","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/9-motive-grozave-sa-incepeti-sa-va-antrenati-si-cum-sa-o-faceti\/","title":{"rendered":"9 motive grozave s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi \u0219i cum s\u0103 o face\u021bi"},"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\/9-motive-grozave-sa-incepeti-sa-va-antrenati-si-cum-sa-o-faceti\/#Cum_sa_incepeti_sa_faceti_miscare_si_ce_activitate_sa_alegeti\" title=\"Cum s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi mi\u0219care \u0219i ce activitate s\u0103 alege\u021bi?\">Cum s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi mi\u0219care \u0219i ce activitate s\u0103 alege\u021bi?<\/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\/9-motive-grozave-sa-incepeti-sa-va-antrenati-si-cum-sa-o-faceti\/#Sfaturi_pentru_alegerea_exercitiilor_potrivite\" title=\"Sfaturi pentru alegerea exerci\u021biilor potrivite\">Sfaturi pentru alegerea exerci\u021biilor potrivite<\/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\/9-motive-grozave-sa-incepeti-sa-va-antrenati-si-cum-sa-o-faceti\/#Cat_timp_ar_trebui_sa_alocati_antrenamentelor\" title=\"C\u00e2t timp ar trebui s\u0103 aloca\u021bi antrenamentelor?\">C\u00e2t timp ar trebui s\u0103 aloca\u021bi antrenamentelor?<\/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\/9-motive-grozave-sa-incepeti-sa-va-antrenati-si-cum-sa-o-faceti\/#9_beneficii_importante_ale_antrenamentelor_asupra_corpului\" title=\"9 beneficii importante ale antrenamentelor asupra corpului\">9 beneficii importante ale antrenamentelor asupra corpului<\/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\/9-motive-grozave-sa-incepeti-sa-va-antrenati-si-cum-sa-o-faceti\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Cu siguran\u021b\u0103 a\u021bi auzit deja despre <strong>efectele pozitive \u0219i benefice<\/strong> ale antrenamentelor&nbsp;asupra organismului.<\/span> O<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\"><strong> activitatea fizic\u0103<\/strong> realizat\u0103 de c\u00e2teva ori pe s\u0103pt\u0103m\u00e2n\u0103 este <strong>recomandat\u0103<\/strong> \u00een primul r\u00e2nd de <strong>Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii<\/strong>, dar \u0219i de medici sau antrenori de fitness \u0219i adep\u021bi ai unui stil de via\u021b\u0103 s\u0103n\u0103tos.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Cu toate acestea, chiar \u0219i \u00een ziua de azi, mul\u021bi oameni tind s\u0103 adopte un stil de via\u021b\u0103 sedentar, petrec\u00e2nd ore \u00een \u0219ir \u00een spatele unui computer sau \u00een fa\u021ba televizorului \u0219.a.m.d.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">De ce se \u00eent\u00e2mpl\u0103 asta?<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Una dintre <strong>cele mai frecvente scuze pentru care oamenii nu fac mi\u0219care<\/strong> ar fi c\u0103 nu au puterea sau condi\u021bia fizic\u0103 potrivit\u0103, nu au un partener de sal\u0103 \u0219i nu vor s\u0103 fac\u0103 exerci\u021bii singuri, \u0219i probabil cea mai des \u00eent\u00e2lnit\u0103 scuz\u0103&nbsp; este<\/span> c\u0103 <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">nu au timp.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\"><strong>Nu este<\/strong> at\u00e2t de<strong> u\u0219or s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi<\/strong>, dar odat\u0103 ce \u00eencepe\u021bi \u0219i r\u0103m\u00e2ne\u021bi constan\u021bi, ve\u021bi dezvolta \u00een cele din urm\u0103 un obicei s\u0103n\u0103tos.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Va fi foarte asem\u0103n\u0103tor cu&nbsp; primii pa\u0219i din copil\u0103rie.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"4\">C\u00e2nd a\u021bi \u00eenv\u0103\u021bat s\u0103 merge\u021bi \u0219i pur \u0219i simplu nu a\u021bi mai vrut s\u0103 v\u0103 opri\u021bi.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Dac\u0103 v-a\u021bi hot\u0103r\u00e2t \u00een cele din urm\u0103 s\u0103 v\u0103 schimba\u021bi stilul de via\u021b\u0103 \u0219i s\u0103 ie\u0219i\u021bi din zona de confort de c\u00e2teva ori pe s\u0103pt\u0103m\u00e2n\u0103, s\u0103 face\u021bi mai mult\u0103 mi\u0219care \u0219i s\u0103 ave\u021bi o via\u021b\u0103 mai activ\u0103, \u00een acest articol ve\u021bi descoperi <strong> 9 beneficii<\/strong> pe care <strong>exerci\u021biile fizice le vor oferi corpului vostru<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Credem c\u0103, dup\u0103 ce le ve\u021bi citi, ve\u021bi avea chef s\u0103 alerga\u021bi imediat \u00een natur\u0103 sau m\u0103car s\u0103 merge\u021bi la o plimbare lung\u0103.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-843x1124.jpg\" alt=\"Antrenamentele ofer\u0103 multe beneficii corpului\" class=\"wp-image-207051\" width=\"632\" height=\"843\" title=\"Exerci\u021biile ofer\u0103 multe beneficii corpului \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-scaled.jpg 1920w\" sizes=\"auto, (max-width: 632px) 100vw, 632px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_incepeti_sa_faceti_miscare_si_ce_activitate_sa_alegeti\"><\/span><strong>Cum s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi mi\u0219care \u0219i ce activitate s\u0103 alege\u021bi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Antrenamentele \u0219i activitatea fizic\u0103 sunt modalit\u0103\u021bi excelente <strong>s\u0103 v\u0103 diversifica\u021bi via\u021ba, s\u0103 v\u0103 sim\u021bi\u021bi mai bine<\/strong> \u0219i, cel mai important, <strong>s\u0103 fi\u021bi mai s\u0103n\u0103to\u0219i<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Pentru ca exerci\u021biile fizice s\u0103 devin\u0103 <strong>o rutin\u0103 pe termen lung<\/strong> \u00een via\u021ba voastr\u0103, nu trebuie s\u0103 v\u0103 arunca\u021bi cu capul \u00eenainte.<\/span> Motiv pentru care<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">, este bine s\u0103 \u021bine\u021bi cont de c\u00e2teva lucruri \u00eenainte s\u0103 \u00eencepe\u021bi s\u0103 ave\u021bi o via\u021b\u0103 mai activ\u0103 prin intermediul activit\u0103\u021bii fizice.&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Verifica\u021bi-v\u0103 starea de s\u0103n\u0103tate<\/strong><\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\"><strong>\u201eOrice expert a fost c\u00e2ndva un \u00eencep\u0103tor\u201d<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">\u0218i, de\u0219i o activitate fizic\u0103 u\u0219oar\u0103, cum ar fi mersul rapid, este sigur\u0103 pentru majoritatea oamenilor, profesioni\u0219tii din domeniul s\u0103n\u0103t\u0103\u021bii ne recomand\u0103 <strong>s\u0103 consult\u0103m medicul cu privire la starea noastr\u0103 de s\u0103n\u0103tate<\/strong> \u00eenainte s\u0103 \u00eencepem un plan de antrenament.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Acest lucru este foarte important \u00een special pentru cei care nu sunt obi\u0219nui\u021bi cu activitatea fizic\u0103 pe termen lung, precum \u0219i pentru persoanele de peste patruzeci de ani.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Un consult poate diagnostica orice <strong>problem\u0103 de s\u0103n\u0103tate<\/strong> care ar putea expune corpul la <strong>un riscul de a suferi de leziuni nedorite<\/strong> \u00een timpul antrenamentului.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"4\">De asemenea, este recomandat \u0219i pentru:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>diabet de tip I \u0219i II<\/li><li>boli de rinichi<\/li><li>artrit\u0103<\/li><li><strong>hipertensiune arterial\u0103 <span style=\"color: #ff6600\">[1]<\/span><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen baza consultului, doctorul v\u0103 va sf\u0103tui cu privire la <strong>ce tipuri de exerci\u021bii pute\u021bi practica&nbsp;<\/strong>\u0219i&nbsp;<strong>ce ar trebui s\u0103 evita\u021bi,&nbsp;<\/strong>astfel \u00eenc\u00e2t s\u0103 v\u0103 concentra\u021bi pe urm\u0103torul pas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Crea\u021bi un plan de antrenament \u0219i seta\u021bi-v\u0103 obiective realiste<\/strong><\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Acesta este <strong>cel mai des \u00eent\u00e2lnit motiv pentru care oamenii \u00eenceteaz\u0103 s\u0103 mai fac\u0103 mi\u0219care<\/strong> dup\u0103 emo\u021bia \u0219i euforia de la \u00eenceput.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">S\u0103 face\u021bi mi\u0219care oric\u00e2nd dori\u021bi este foarte nepotrivit la \u00eenceput.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Se \u00eent\u00e2mpl\u0103 deseori s\u0103 reveni\u021bi de unde a\u021bi plecat \u0219i s\u0103 prefera\u021bi orice din trecut \u00een afar\u0103 de antrenamente.&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Prin urmare, este deosebit de important <strong>s\u0103 v\u0103 planifica\u021bi antrenamentele<\/strong> \u0219i s\u0103 v\u0103 <strong>seta\u021bi obiective realiste<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Voi sunte\u021bi cei care v\u0103 \u00een\u021belege\u021bi cel mai bine, a\u0219a c\u0103 \u0219ti\u021bi c\u0103 prefera\u021bi antrenamentele de diminea\u021b\u0103 \u00eenainte de alte activit\u0103\u021bi sau dac\u0103 ve\u021bi transpira mai degrab\u0103 \u00een sala de sport sau pe banda de alergare .<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\"><strong>Planifica\u021bi-v\u0103 sesiunile de antrenament<\/strong> \u00een acela\u0219i mod \u00een care v\u0103 planifica\u021bi, de exemplu, \u00eent\u00e2lnirile cu prietenii.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">\u0218i cel mai important, nu trebuie s\u0103 v\u0103 a\u0219tepta\u021bi imediat la cel mai mult de la voi \u0219i s\u0103 nu exagera\u021bi la \u00eenceput.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\"><strong>Stabili\u021bi-v\u0103 obiective realiste<\/strong>, face\u021bi exerci\u021bii la intervale regulate dac\u0103 este posibil \u0219i <strong>monitoriza\u021bi-v\u0103 progresul!<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Face\u021bi din mi\u0219care un obcei<\/strong><\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Un alt aspect important care se bazeaz\u0103 pe cel anterior.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">\u00cen timp ce la \u00eenceput, s-ar putea s\u0103 privi\u021bi mi\u0219carea ca pe ceva nou, ulterior aceasta va deveni o <strong>parte normal\u0103 din via\u021ba voastr\u0103<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Cu siguran\u021b\u0103 ve\u021bi g\u0103si mai u\u0219or s\u0103 face\u021bi din mi\u0219care un obicei, atunci c\u00e2nd aceasta va deveni o rutin\u0103.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Pe termen lung, antrenamentele constante \u0219i practicarea acestora \u00een locul oric\u0103rei activit\u0103\u021bi care nu v\u0103 avantajeaz\u0103 at\u00e2t de mult, poate deveni chiar o <strong>dependen\u021b\u0103 pozitiv\u0103.<\/strong><\/span> <strong><span class=\"JLqJ4b ChMk0b\" style=\"color: #ff0000\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"4\"><span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>E posibil ca, din c\u00e2nd \u00een c\u00e2nd, s\u0103 ave\u021bi nevoie de pu\u021bin\u0103 <strong>motiva\u021bie,<\/strong> fiindc\u0103 planurile voastre fitness ar putea fi date peste cap de vremea ur\u00e2t\u0103 de afar\u0103. \u00cen acest caz, v\u0103 recomand\u0103m s\u0103 citi\u021bi articolul nostru <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 sfaturi pentru a v\u0103 men\u021bine activi \u0219i motiva\u021bi pentru a nu renun\u021ba niciodat\u0103 la antrenamente, chiar \u0219i acas\u0103<\/a><\/strong><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sfaturi_pentru_alegerea_exercitiilor_potrivite\"><\/span><strong>Sfaturi pentru alegerea exerci\u021biilor potrivite<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Alege\u021bi ceva care s\u0103 v\u0103 fac\u0103 pl\u0103cere<\/strong><\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Unul dintre motivele pentru care oamenii renun\u021b\u0103 la antrenamente, chiar dac\u0103 \u00een cele din urm\u0103 decid s\u0103 se apuce de ele, este <strong>alegerea gre\u0219it\u0103 a tipului de antrenament<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Motiv pentru care trebuie s\u0103 alege\u021bi o form\u0103 de mi\u0219care pe care s\u0103 a\u0219tepta\u021bi cu ner\u0103bdare s\u0103 o practica\u021bi.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">De exemplu, dac\u0103 a\u021bi \u00eenceput s\u0103 merge\u021bi la sal\u0103, dar merge\u021bi acolo doar pentru c\u0103 v\u0103 place antrenorul, s\u0103 fim sinceri, nu este o motiva\u021bie corect\u0103.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Cel mai important este s\u0103 v\u0103 plac\u0103 s\u0103 face\u021bi exerci\u021biile!<\/span> <\/strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"4\">De exemplu, \u00een SUA, cele mai populare forme de mi\u0219care sunt de mult timp mersul rapid, dar \u0219i ridicatul de greut\u0103\u021bi la sal\u0103 sau alergatul.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"5\">Probabil c\u0103 la fel este \u0219i la noi \u00een \u021bar\u0103.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" style=\"color: #ff0000\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"6\"><span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<h3 class=\"wp-block-heading\"><strong>2. \u00cencerca\u021bi diverse tipuri de exerci\u021bii<\/strong><\/h3>\n\n\n\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-749x1124.jpg\" alt=\"Alergatul este cea mai popular\u0103 form\u0103 de mi\u0219care\" class=\"wp-image-207397\" title=\"Alergatul este cea mai popular\u0103 form\u0103 de mi\u0219care\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Dup\u0103 cum am men\u021bionat, mai ales la \u00eenceput, este important s\u0103 \u00eencerca\u021bi s\u0103 c\u0103uta\u021bi ceea ce v\u0103 va bucura cel mai mult.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">La urma urmei, <strong>diversitatea<\/strong> \u0219i <strong>varietatea<\/strong> sunt frumoase \u00een aproape orice aspect al vie\u021bii, atunci c\u00e2nd g\u0103ti\u021bi sau admira\u021bi natura \u0219i nu este diferit atunci c\u00e2nd vine vorba de exerci\u021bii.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Pe l\u00e2ng\u0103 faptul c\u0103 sc\u0103pa\u021bi de <strong>stereotipuri<\/strong> \u0219i <strong>monotonie<\/strong>, ve\u021bi lucra \u0219i mai multe zone musculare, ceea ce v\u0103 poate ajuta s\u0103 evita\u021bi leziunile.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">De exemplu, conform spuselor lui Rachel Wilson, kinetoterapeut la Harvard, este ideal s\u0103 combina\u021bi <strong>exerci\u021bile aerobice,<\/strong> cum ar fi alergatul sau ciclismul, cu <strong>exerci\u021bii de \u00eentindere, ridicatul de greut\u0103\u021bi \u0219i exerci\u021bii de echilibrare,<\/strong> pentru a v\u0103 dezvolta echilibrul.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Fiecare tip de antrenament v\u0103 va oferi bucurie \u0219i fiecare va avea un efect diferit asupra corpului vostru.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Datorit\u0103 acestui lucru, ve\u021bi lucra la <strong>condi\u021bia fizic\u0103 general\u0103 \u0219i la flexibilitate<\/strong>, dar v\u0103 ve\u021bi <strong>\u00eent\u0103ri \u0219i mu\u0219chii sl\u0103bi\u021bi<\/strong> \u0219i v\u0103 ve\u021bi <strong>tonifia corpul<\/strong>.<\/span><strong><span class=\"JLqJ4b ChMk0b\" style=\"color: #ff0000\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\"><span style=\"color:#ff6600\" class=\"tadv-color\"> [4]<\/span><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Varia\u021bi intensitatea antrenamentelor<\/strong><\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Dac\u0103 a\u021bi ales deja ce ve\u021bi face \u00een mod specific \u00een timpul <strong>antrenamentului, variind intensitatea <\/strong>v\u0103 va ajuta, mai ales dac\u0103 a\u021bi stabilit un anumit obiectiv.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">De exemplu, dac\u0103 obiectivul vostru este s\u0103 v\u0103 preg\u0103ti\u021bi pentru un semimaraton, nu trebuie s\u0103 alerga\u021bi \u00een mod constant pe aceea\u0219i distan\u021b\u0103.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Dup\u0103 c\u00e2teva zile \u0219i s\u0103pt\u0103m\u00e2ni, v\u0103 ve\u021bi sim\u021bi mai bine, dar \u00eembun\u0103t\u0103\u021birea timpului va fi minim\u0103.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">A\u0219adar, de ce este important s\u0103 schimba\u021bi intensitatea exerci\u021biului?<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Datorit\u0103 principiului intensit\u0103\u021bii variate a antrenamentului, posibilitatea de accidentare va fi redus\u0103, iar mu\u0219chii vo\u0219tri vor avea <strong>timp s\u0103 se recupereze<\/strong> dup\u0103 o sesiune solicitant\u0103 de antrenament.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" style=\"color: #ff0000\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\"><span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Prin urmare, nu v\u0103 va surprinde faptul c\u0103 principiul schimb\u0103rii intensit\u0103\u021bii \u00een antrenament este adoptat de sportivii de top. A\u0219adar,<\/span><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\"> dac\u0103 face\u021bi un antrenament mai intens la limita superioar\u0103 a ritmului cardiac luni, asigura\u021bi-v\u0103 c\u0103 mar\u021bi sau miercuri v\u0103 relaxa\u021bi .<\/span> <strong><span class=\"JLqJ4b ChMk0b\" style=\"color: #ff0000\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\"><span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/span><\/strong><\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cat_timp_ar_trebui_sa_alocati_antrenamentelor\"><\/span><strong>C\u00e2t timp ar trebui s\u0103 aloca\u021bi antrenamentelor?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii (OMS) a publicat un studiu extins realizat \u00een decurs de c\u00e2\u021biva ani, care arat\u0103 c\u0103 peste <strong>\u00bc din popula\u021bia lumii<\/strong> nu respect\u0103 perioada recomandat\u0103 de activitate fizic\u0103, iar \u00een cazul adolescen\u021bilor <strong>80%. <\/strong>\u00cen Statele Unite ale Americii, doar <strong>5% din popula\u021bia adult\u0103 <\/strong>se antreneaz\u0103 regulat zi de zi. A\u0219adar, care sunt recomand\u0103rile \u0219i c\u00e2t\u0103 activitate fizic\u0103 este suficient\u0103?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Recomandarea Organiza\u021biei Mondiale a S\u0103n\u0103t\u0103\u021bii variaz\u0103 \u00een principal \u00een func\u021bie de v\u00e2rsta grupului. Copiii \u0219i adolescen\u021bii cu v\u00e2rste cuprinse \u00eentre&nbsp;<strong>5 \u0219i 17 ani<\/strong> ar trebui s\u0103 fac\u0103 cel pu\u021bin:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>60 minute&nbsp;<\/strong>de <strong>activitate fizic\u0103 aerobic\u0103&nbsp;<\/strong>zilnic, de la intensitate moderat\u0103 p\u00e2n\u0103 la intensitate mare<\/li><li>cel pu\u021bin de&nbsp;<strong>3 ori pe s\u0103pt\u0103m\u00e2n\u0103&nbsp;<\/strong>s\u0103 efectueze activit\u0103\u021bi sportive de intensitate mare pentru a \u00eent\u0103ri mu\u0219chii \u0219i oasele<\/li><li><strong>limiteze sedentarismul,&nbsp;<\/strong>cum ar fi privitul al televizor<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Adul\u021bii cu v\u00e2rste cuprinse \u00eentre&nbsp;<strong>18 \u0219i 64 de ani<\/strong> sunt sf\u0103tui\u021bi s\u0103 fac\u0103&nbsp;<strong>cel pu\u021bin:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>150-300 minute de&nbsp;<\/strong>activit\u0103\u021bi fizice aerobice&nbsp;<strong>de intensitate moderat\u0103<\/strong><\/li><li>sau cel pu\u021bin&nbsp;<strong>75-150 minute&nbsp;<\/strong>activit\u0103\u021bi fizice aerobice&nbsp;<strong>de intensitate mare<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen acela\u0219i timp, pute\u021bi organiza timpul men\u021bionat oricum dori\u021bi. La limita inferioar\u0103 recomandat\u0103, pute\u021bi face exerci\u021bii, de exemplu,&nbsp;<strong>30 de minute de cinci ori pe s\u0103pt\u0103m\u00e2n\u0103&nbsp;<\/strong>sau&nbsp;<strong>35-40 de minute&nbsp;\u00een orice alt\u0103 zi.&nbsp;<\/strong>Studiile sugereaz\u0103 c\u0103 divizarea sesiunilor de antrenament \u00een 2 sau mai multe unit\u0103\u021bi, \u00een timp ce men\u021bine\u021bi timpul \u0219i intensitatea men\u021bionate, poate fi la fel de benefic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">\u00cen general, este important s\u0103 \u00eencepe\u021bi \u00eencet \u0219i s\u0103 cre\u0219te\u021bi intensitatea ulterior, la un nivel fizic mai ridicat.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">De asemenea, trebuie s\u0103 ave\u021bi \u00een vedere faptul c\u0103 nu este o ma\u0219in\u0103 corpul, deci este necesar s\u0103 \u00eel l\u0103sa\u021bi s\u0103 se odihneasc\u0103 din c\u00e2nd \u00een c\u00e2nd.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Odihna suficient\u0103 este o parte important\u0103 din planul de antrenament:<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-a5b529b7-b7f3-4299-a89d-2cb369bfaac8\"><li>regenereaz\u0103 corpul dup\u0103 exerci\u021bii<\/li><li>previne oboseala muscular\u0103<\/li><li>reduce riscul apari\u021biei leziunilor<\/li><li>\u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba<\/li><li>sus\u021bine un somn bun<span style=\"color:#ff6600\" class=\"tadv-color\"> <\/span><span style=\"color: #ff0000\"><strong><span style=\"color:#ff6600\" class=\"tadv-color\">[6-9]<\/span><\/strong><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Am men\u021bionat&nbsp;<strong>sfaturile \u0219i ponturile legate de cum s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi sport, <\/strong>\u0219ti\u021bi deja&nbsp;<strong>timpul minim necesar&nbsp;<\/strong>care&nbsp;<strong>trebuie dedicat antrenamentelor,&nbsp;<\/strong>dar \u0219i <strong>ce trebuie s\u0103 lua\u021bi \u00een considerare c\u00e2nd alege\u021bi tipul corect de exerci\u021bii.&nbsp;<\/strong>Dar care sunt efectele exerci\u021biilor efectuate \u00een mod constant asupra s\u0103n\u0103t\u0103\u021bii?<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/foto3-1-899x1124.jpg\" alt=\"Antrenamentele \u00een natur\u0103 sunt o alegere ideal\u0103 pentru odihna activ\u0103\" class=\"wp-image-207296\" title=\"Exerci\u021biile \u00een natur\u0103 sunt o alegere ideal\u0103 pentru odihna activ\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto3-1-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto3-1-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto3-1-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto3-1-1638x2048.jpg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto3-1.jpg 1920w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_beneficii_importante_ale_antrenamentelor_asupra_corpului\"><\/span><strong>9 beneficii importante ale antrenamentelor asupra corpului<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Pot prelungi via\u021ba<\/strong><\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Probabil cel mai pl\u0103cut beneficiu al antrenamentelor este acela c\u0103 pot <strong>oferi c\u00e2\u021biva ani \u00een plus de<\/strong> <strong>via\u021b\u0103<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Comparativ cu persoanele inactive, pentru care \u201eprovocarea zilei\u201d este, de exemplu, drumul p\u00e2n\u0103 la telecomanda din sufragerie, <strong>chiar \u0219i doar 90 de minute de activitate fizic\u0103 pe s\u0103pt\u0103m\u00e2n\u0103 le pot cre\u0219te speran\u021ba de via\u021b\u0103 cu p\u00e2n\u0103 la trei ani<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Acesta este rezultatul unui sondaj extins realizat pe un e\u0219antion de peste 400.000 de persoane, care au fost analizate pentru o perioad\u0103 relativ lung\u0103 de timp, \u00een medie p\u00e2n\u0103 la 8 ani.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"4\">\u0218i, de\u0219i acest sondaj a fost realizat de oamenii de \u0219tiin\u021b\u0103 din Taiwan, \u0219i exper\u021bii de la Harvard sunt de acord cu ei.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"5\">\u00cen acela\u0219i timp, ei afirm\u0103 c\u0103 prelungirea vie\u021bii a fost mai vizibil\u0103 mai ales la persoanele \u00een v\u00e2rst\u0103 \u0219i la persoanele cu tensiune arterial\u0103 crescut\u0103.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Cel mai important indicator utilizat de exper\u021bi a fost a\u0219a-numitul <strong>fitness cardiorespirator (CRF)<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Este un indicator legat de capacitatea sistemelor circulator \u0219i respirator de a furniza oxigen organismului \u00een timpul unei activit\u0103\u021bi fizice efectuate pe termen lung.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Cu c\u00e2t sunte\u021bi mai \u00een form\u0103, datorit\u0103 exerci\u021biilor fizice regulate \u0219i intense, cu at\u00e2t CRF-ul este mai mare.<\/span><span style=\"color:#ff6600\" class=\"tadv-color\"> <\/span><strong><span class=\"JLqJ4b ChMk0b\" style=\"color: #ff0000\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\"><span style=\"color:#ff6600\" class=\"tadv-color\">[10] [11]<\/span><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. \u00cembun\u0103t\u0103\u021besc starea de spirit<\/strong><\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Dac\u0103 a\u021bi \u00eencercat vreodat\u0103 <strong>s\u0103 face\u021bi sport dup\u0103 o zi stresant\u0103 la munc\u0103<\/strong>, cu siguran\u021b\u0103 sunte\u021bi de acord cu noi c\u0103 v-a\u021bi sim\u021bit mai bine dup\u0103 aceea.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Ascensorul emo\u021bional v-a dus cu c\u00e2teva etaje mai sus \u0219i v-a\u021bi odihnit cu senza\u021bia c\u0103 nu s-a \u00eent\u00e2mplat nimic nepl\u0103cut \u00een timpul zilei.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">C\u00e2teva minute de mers rapid sunt suficiente, iar aceast\u0103 activitate fizic\u0103 stimuleaz\u0103 diferite substan\u021be chimice \u0219i neurotransmi\u021b\u0103tori din creier, \u00een special endorfinele \u0219i dopamina.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Datorit\u0103 lor v\u0103 sim\u021bi\u021bi mai bine, mai ferici\u021bi \u0219i gestiona\u021bi orice griji cu mai mult\u0103 lini\u0219te dup\u0103 o performan\u021b\u0103 fizic\u0103.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"ccvoYb\">\n<div class=\"AxqVh\">\n<div class=\"OPPzxe\">\n<div class=\"dePhmb\">\n<div class=\"eyKpYb\" data-language=\"ro\" data-original-language=\"en\" data-result-index=\"0\">\n<div class=\"J0lOec\"><span class=\"VIiyi\" lang=\"ro\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Dorin\u021ba de a elibera endorfine \u0219i dopamin\u0103 prin antrenamente v\u0103 va face s\u0103 progresa\u021bi.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Dac\u0103 nu renun\u021ba\u021bi \u0219i repeta\u021bi aceste lucruri mai des \u0219i regulat, pe termen lung v\u0103 poate ajuta \u00een cele din urm\u0103 s\u0103 c\u00e2\u0219tiga\u021bi mai mult\u0103 \u00eencredere \u00een sine, deoarece ve\u021bi atinge obiectivele pe care vi le-a\u021bi stabilit \u0219i ve\u021bi sim\u021bi c\u0103 progresa\u021bi.<\/span>&nbsp;<span style=\"color: #ff6600;\"><strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">[10] [12]<\/span><\/strong><\/span><\/span><\/div>\n<div class=\"UdTY9 Yb6eTe\" aria-hidden=\"true\" data-location=\"2\">&nbsp;<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/foto4.jpg\" alt=\"Antrenamentele \u00eembun\u0103t\u0103\u021besc starea de spirit\" class=\"wp-image-207090\" width=\"636\" height=\"737\" title=\"Exerci\u021biile \u00eembun\u0103t\u0103\u021besc starea de spirit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto4.jpg 848w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto4-345x400.jpg 345w\" sizes=\"auto, (max-width: 636px) 100vw, 636px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Reduc stresul \u0219i starea de depresie<\/strong><\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Am subliniat deja acest beneficiu \u00een punctul anterior \u0219i probabil c\u0103 nu este nimic nou pentru voi.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Antrenamentele  reprezint\u0103 o \u201earm\u0103\u201d excelent\u0103 pentru orice stare psihic\u0103 nepl\u0103cut\u0103, inclusiv pentru stres.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Psihologii \u0219i psihiatrii sunt deseori \u00eenc\u00e2nta\u021bi s\u0103 le spun\u0103 pacien\u021bilor c\u0103 <strong>\u201edepresia nu este prieten\u0103 cu sportul\u201d<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Importan\u021ba acestui fapt cre\u0219te odat\u0103 cu con\u0219tientizarea faptului c\u0103 <strong>depresia este cea mai frecvent\u0103 tulburare mental\u0103 <\/strong>\u00een r\u00e2ndul celor care caut\u0103 ajutor profesional.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">To\u021bi exper\u021bii recomand\u0103 sportul ca remediu pentru stres sau depresie.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Imediat dup\u0103 un antrenament mai intens, nivelul de <strong>cortizol<\/strong> (\u201ehormonul stresului\u201d) cre\u0219te pentru o vreme, dar scade brusc dup\u0103 ce activitatea s-a \u00eencheiat \u0219i se men\u021bine sc\u0103zut pentru tot restul zilei.<\/span> Dimpotriv\u0103<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">, dup\u0103 activitatea fizic\u0103, v\u0103 ve\u021bi bucura de un nivel crescute al \u201ehormonilor fericirii\u201d deja men\u021biona\u021bi &#8211; <strong>endorfine<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Cu toate acestea, trebuie re\u021binut faptul c\u0103 ace\u0219ti <strong>neurotransmi\u021b\u0103tor<\/strong>i sunt elibera\u021bi dup\u0103 atingerea unei anumite <strong>intensit\u0103\u021bi \u0219i durate minime.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"4\">Se spune c\u0103 aceast\u0103 intensitate este de obicei de <strong>cel pu\u021bin 65% din consumul maxim de oxigen<\/strong> pe parcursul a c\u00e2teva minute.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru producerea eficient\u0103 de endorfine, este ideal s\u0103 integra\u021bi \u00een planul de antrenament <strong>intervale de antrenament de intensitate mare,<\/strong> a\u0219a-numitele antrenamente HiIT. Antrenamentele \u0219i mi\u0219carea activ\u0103 sunt recomandate \u00een special persoanelor cu o profesie mai stresant\u0103, cum ar fi un manager, un pompier sau un ofi\u021ber de poli\u021bie etc., dar va oferi efecte benefice anti-stres tuturor persoanelor, f\u0103r\u0103 excep\u021bii. <span style=\"text-align: inherit\">Pentru a afla de ce stresul este periculos \u0219i cum s\u0103 \u00eei facem fa\u021b\u0103, citi\u021bi articolul <\/span><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">De ce este stresul periculos pentru \u0219i cum s\u0103 \u00eel reduce\u021bi? <\/a>[13] [14]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Cresc nivelul de energie<\/strong><\/h3>\n\n\n\n<p>Acest lucru poate p\u0103rea un paradox, \u00eentruc\u00e2t consuma\u021bi energie atunci c\u00e2nd facem exerci\u021bii, dar s-a demonstrat c\u0103 exerci\u021biile ne ajut\u0103 s\u0103 ne sim\u021bim <strong>mai energici \u0219i plini de via\u021b\u0103<\/strong>. <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Acest lucru a fost confirmat \u0219i de un studiu evaluat de exper\u021bi, \u00een care jum\u0103tate dintre studen\u021bii cu sindromul burnout <\/span><strong>au \u00eenceput s\u0103 alerge la o intensitate mai mic\u0103 de trei ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong> timp de trei luni, \u00een timp ce cealalt\u0103 jum\u0103tate a fost pasiv\u0103 \u0219i nu a alergat. <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Ce crede\u021bi, care grup de studen\u021bi a avut un nivel crescut de energie dup\u0103 o anumit\u0103 perioad\u0103 de timp?<\/span> <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Desigur, a meritat s\u0103 ias\u0103 la alergat.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Activitatea fizic\u0103 asigur\u0103 \u021besuturilor noastre oxigen \u0219i nutrien\u021bi \u0219i ajut\u0103 sistemul cardiovascular s\u0103 func\u021bioneze mai eficient<\/strong>. Iar<span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\"> c\u00e2nd inima \u0219i pl\u0103m\u00e2nii sunt mai s\u0103n\u0103to\u0219i, corpul are mai mult\u0103 energie pentru a face fa\u021b\u0103 activit\u0103\u021bilor zilnice.<\/span><span style=\"color: #ff6600\"> <strong>[15]<\/strong><\/span> <strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Reduc riscul apari\u021biei bolilor cardiace<\/strong><\/h3>\n\n\n\n<p>\u00cen timp <strong>ce lipsa activit\u0103\u021bii fizice cre\u0219te riscul bolilor de inim\u0103<\/strong>, exerci\u021biile fizice regulate \u00eel reduc. <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">De ce?<\/span> <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Exerci\u021biile fizice \u00eent\u0103resc <\/span><strong>sistemul circulator<\/strong>, care devine mai eficient, iar inima poate pompa mai mult s\u00e2nge cu mai pu\u021bin efort. <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Datorit\u0103 exerci\u021biilor, pute\u021bi pierde \u00een greutate, pute\u021bi elimina o anumit\u0103 cantitate de <\/span><strong>sare<\/strong> \u0219i <strong>ap\u0103<\/strong>, iar acest lucru poate avea un efect pozitiv asupra sistemului nervos simpatic, care face parte din sistemul nervos autonom. <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"4\">Mai mult, to\u021bi ace\u0219ti factori influen\u021beaz\u0103 sc\u0103derea tensiunii arteriale.<\/span> <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"5\">Antrenamentele cresc, de asemenea, nivelul <\/span><strong>HDL<\/strong> (bun) \u0219i scad nivelul<strong> colesterolului LDL<\/strong> (r\u0103u).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u0103re\u0219te chiar \u0219ansa unei vie\u021bi mai lungi pentru persoanele care au suferit un atac de cord \u0219i se recupereaz\u0103 cu ajutorul exerci\u021biilor fizice regulate. <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Studiile au constatat c\u0103 antrenamentele active cresc uneori frecven\u021ba maxim\u0103 a debitului cardiac cu peste 20% din cauza antrenamentului activ.<\/span> <span style=\"color: #ff6600\"><strong>[16]<\/strong> <strong>[17]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Cresc nivelul mitocondriilor&nbsp;<\/strong><\/h3>\n\n\n\n<p>Un alt beneficiu mare pe care cu siguran\u021b\u0103 \u00eel ve\u021bi aprecia este <strong>num\u0103rul tot mai mare de mitocondrii,<\/strong> fapt datorat exerci\u021biilor fizice. <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Mitocondriile sunt \u00een general considerate a fi <\/span><strong>\u201ecentrale electrice celulare\u201d<\/strong>, ceea ce \u00eenseamn\u0103 c\u0103 zah\u0103rul \u0219i gr\u0103simile sunt transformate sau metabolizate \u00een energie vital\u0103 &#8211; ATP. <strong><span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Mitocondriile se reg\u0103sesc \u00een toate celulele<\/span><\/strong>, fie c\u0103 vorbim de mu\u0219chi, rinichi, dar \u0219i de ficat sau nervi. <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Mu\u0219chii au nevoie de mai mult\u0103 energie atunci c\u00e2nd facem sport, motiv pentru care este un mare plus faptul c\u0103 num\u0103rul lor cre\u0219te odat\u0103 cu exerci\u021biile fizice regulate.<\/span>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen acela\u0219i timp, se aplic\u0103 un raport simplu, dar important, <strong>cu c\u00e2t ave\u021bi mai multe mitocondrii, cu at\u00e2t mai mult\u0103 energie sub form\u0103 de glucoz\u0103 \u0219i acizi gra\u0219i arde\u021bi<\/strong>, chiar \u0219i atunci c\u00e2nd v\u0103 odihni\u021bi. <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">\u0218i la fel de important, atunci c\u00e2nd v\u0103 implica\u021bi mu\u0219chii \u00een mod regulat, nu numai num\u0103rul mitocondriilor cre\u0219te, ci \u0219i dimensiunea acestora.<\/span> <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Cercet\u0103rile sugereaz\u0103 chiar c\u0103 am putea avea c<\/span><strong>u p\u00e2n\u0103 la 50% mai multe mitocondrii \u00een organism dup\u0103 \u0219ase p\u00e2n\u0103 la opt s\u0103pt\u0103m\u00e2ni de exerci\u021bii fizice regulate<\/strong>. <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">\u0218i asta merit\u0103, nu crede\u021bi?<\/span> <span style=\"color: #ff6600\"><strong>[18] [19]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-749x1124.jpeg\" alt=\"Exerci\u021biile regulate cre\u0219te num\u0103rul mitocondriilor din organism\" class=\"wp-image-207309\" title=\"Exerci\u021biile regulate cre\u0219te num\u0103rul mitocondriilor din organism\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. \u00cembun\u0103t\u0103\u021besc calitatea somnului<\/strong><\/h3>\n\n\n\n<p>Uneori v\u0103 \u00eentoarce\u021bi de pe o parte pe cealalt\u0103 \u00een timpul nop\u021bii \u0219i trebuie s\u0103 num\u0103ra\u021bi oile? Chiar \u0219i \u00een astfel de cazuri sportul v\u0103 poate ajuta, fapt confirmat de c\u00e2teva studii. Antrenamentele contribuie la&nbsp;<strong>un somn la bun \u0219i mai lung,&nbsp;<\/strong>dar fi\u021bi aten\u021bi c\u00e2nd v\u0103 antrena\u021bi. E posibil ca antrenamentele realizate cu c\u00e2teva ore \u00eenainte de culcare s\u0103 nu fi potrivite pentru toat\u0103 lumea. Dar dac\u0103 nu este \u0219i cazul vostru, da\u021bi-i b\u0103taie! <span style=\"color: #ff6600\"><strong>[20] [21]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iar dac\u0103 vre\u021bi s\u0103 afla\u021bi cum s\u0103 cre\u0219te\u021bi calitatea somnului, v\u0103 recomand\u0103m s\u0103 citi\u021bi articolul <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi somnul \u0219i cum acesta influen\u021beaz\u0103 s\u0103n\u0103tatea \u0219i cre\u0219terea masei musculare?<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. \u00cembun\u0103t\u0103\u021besc func\u021biile cerebrale<\/strong><\/h3>\n\n\n\n<p>V\u0103 place s\u0103 alerga\u021bi? Grozav! Atunci ve\u021bi fi \u00eenc\u00e2nta\u021bi de rezultatele unui studiu care au indicat c\u0103&nbsp;<strong>alergatul a fost asociat \u00een mod pozitiv cu dezvoltarea celulelor din creier&nbsp;<\/strong>care au leg\u0103tur\u0103 cu \u00eenv\u0103\u021batul \u0219i memoria.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mai mult, un alt studiu a sugerat c\u0103 exerci\u021biile cresc \u00een general activitatea unui compus denumit&nbsp;<strong>factor neurotrofic derivat din creier (BDNF).&nbsp;<\/strong>Acest compus ajut\u0103 la \u00eembun\u0103t\u0103\u021birea func\u021biei cerebrale \u0219i comunic\u0103rii dintre celule.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen timpul \u00eemb\u0103tr\u00e2nirii, activit\u0103\u021bile sportive realizate \u00een mod regulat ajut\u0103 \u0219i la&nbsp;<strong>prevenirea declinului cognitiv,&nbsp;<\/strong>acesta fiind unul dintre motivele pentru care doctorii \u00eel recomand\u0103 cel mai adesea pentru a preveni apari\u021bia&nbsp;<strong>bolii Alzheimer&nbsp;<\/strong>sau&nbsp;<strong>demen\u021bei. <span style=\"color: #ff6600\">&nbsp;[22] [23]&nbsp;<\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Dac\u0103 nu a\u021bi \u00eencercat \u00eenc\u0103 s\u0103 alerga\u021bi \u0219i lua\u021bi \u00een considerare s\u0103 \u00eencepe\u021bi, citi\u021bi despre beneficiile principale ale alergatului \u00een <span style=\"color: #ff6600\"><strong><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.ro\/blog\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/\" class=\"ek-link\">11 motive s\u0103 \u00eencepe\u021bi s\u0103 alerga\u021bi. Cum v\u0103 va schimba corpul<\/a><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.ro\/blog\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/\">?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. Ajut\u0103 la dezvoltarea mu\u0219chilor (hipertrofie muscular\u0103)<\/strong><\/h3>\n\n\n\n<p>Ve\u021bi ob\u021bine acest beneficiu mai ales \u00een sala de gimnastic\u0103 \u00een timp ce ridica\u021bi greut\u0103\u021bi \u0219i, prin urmare, prin practicarea <strong>antrenamentelor de for\u021b\u0103.<\/strong> Mai<span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\"> simplu spus, <\/span><strong>hipertrofia muscular\u0103<\/strong> nu este altceva dec\u00e2t <strong>o cre\u0219tere a dimensiunii unui organ sau a unui \u021besut<\/strong>, <strong>prin m\u0103rirea celulelor care \u00eel formeaz\u0103<\/strong>. <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">\u00cen func\u021bie de obiectivele voastre, v\u0103 pute\u021bi concentra asupra unuia dintre cele dou\u0103 tipuri de hipertrofie muscular\u0103:<\/span>\n\n&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>hipertrofie miofibrilar\u0103<\/li><li>hipertrofie sarcoplasmica<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hipertrofia miofibrilar\u0103<\/strong><\/p>\n\n\n\n<p>Reprezint\u0103 cre\u0219terea \u021besutului muscular care are loc prin cre\u0219terea nivelurilor de <strong>miofibrile<\/strong>. <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Acestea sunt <\/span><strong>complexe proteice<\/strong> care reprezint\u0103 esen\u021ba func\u021bional\u0103 a \u021besutului muscular. <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Miofibrilele produc tensiune \u00eentr-un anumit mu\u0219chi care produce for\u021b\u0103.<\/span> <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">De aceea, <\/span><strong>hipertrofia miofibrilar\u0103<\/strong> apare \u00een timpul antrenamentului de for\u021b\u0103 \u0219i de vitez\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hipertrofia sarcoplasmic\u0103<\/strong><\/p>\n\n\n\n<p>Acest tip de hipertrofie este opusul hipertrofiei miofibrilare. <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">\u00cen cazul <\/span><strong>hipertrofiei sarcoplasmice<\/strong>, exist\u0103 <strong>o cre\u0219tere a nivelului sarcoplasmei<\/strong> (o mas\u0103 semilichid\u0103 \u00eentre fibrele musculare) care cre\u0219te depozitul de glicogen muscular. <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Hipertrofia miofibrilar\u0103 \u0219i sarcoplasmic\u0103 nu se exclud reciproc \u0219i o combina\u021bie a ambelor are loc \u00een timpul exerci\u021biilor.<\/span> <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Cu toate acestea, tipul de antrenament este cel care determin\u0103 care dintre acestea are loc mai mult \u0219i care mai pu\u021bin.<\/span> <span style=\"color: #ff6600\"><strong>[24]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu siguran\u021b\u0103 acestea nu sunt toate beneficiile pe care antrenamentele regulate le asigur\u0103 corpului uman. Putem men\u021biona, spre exemplu, \u0219i faptul c\u0103 exerci\u021biile contribuie la <strong>reducerea&nbsp;ritmului cardiac \u0219i a tensiunii arteriale, <\/strong>ajut\u0103 persoanele care sufer\u0103 de osteoporoz\u0103 s\u0103&nbsp;<strong>reduc\u0103 pierderea oaselor&nbsp;<\/strong>\u0219i mult mai multe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span><strong>Ce trebuie s\u0103 re\u021bine\u021bi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cum e cazul cu multe lucruri \u00een via\u021b\u0103, chiar \u0219i \u00een cazul antrenamentelor \u00eenceputul este cel mai greu. Cu toate astea, <strong>s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi mi\u0219care e unul dintre cele mai bune lucruri pe care le pute\u021bi face pentru voi.&nbsp;<\/strong>V\u0103 ve\u021bi sim\u021bi mai bine \u0219i mai s\u0103n\u0103to\u0219i \u0219i v\u0103 ve\u021bi bucura de mult mai multe beneficii grozave, care v\u0103 vor \u00eembun\u0103t\u0103\u021bi via\u021ba at\u00e2t la nivel <strong>fizic<\/strong>, c\u00e2t \u0219i <strong>psihic.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Re\u021bine\u021bi c\u0103 toate <strong>beneficiile men\u021bionate ale exerci\u021biilor fizice asupra corpului \u0219i metabolismului<\/strong> sunt \u00een termeni de longevitate, direct propor\u021bionale cu exerci\u021biile fizice regulate. <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Studiile confirm\u0103 faptul c\u0103 nivelurile de proteine care dicteaz\u0103 mitocondriilor cum ar trebui s\u0103 func\u021bioneze \u00een organism se descompun \u00een timpul zilei, \u00een timp ce \u201ememoria\u201d insulinei revine la nivelul ini\u021bial \u00een termen de dou\u0103 s\u0103pt\u0103m\u00e2ni.<\/span> <span data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Deci este nevoie de <\/span><strong>regularitate de fier<\/strong> \u0219i <strong>de o voin\u021b\u0103<\/strong> <strong>puternic\u0103<\/strong>, dar rezultatul va merita cu siguran\u021b\u0103! <span style=\"color: #ff6600\"><strong>[25]<\/strong><\/span>\n\n<strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u021bi \u00eenceput deja s\u0103 v\u0103 antrena\u021bi? De c\u00e2t timp \u0219i ce anume face\u021bi? Scrie\u021bi-ne \u00een comentarii, iar dac\u0103 v-a pl\u0103cut articolul \u0219i a\u021bi g\u0103sit toate <strong>beneficiile pe care le ofer\u0103 antrenamentele organismului<\/strong>, \u00eemp\u0103rt\u0103\u0219i\u021bi-le \u0219i prietenilor. Poate unul dintre ei <strong>vrea s\u0103 \u00eenceap\u0103 s\u0103 fac\u0103 mi\u0219care<\/strong>, dar are nevoie de un mic imbold! &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\"><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><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exerci\u021biile reprezint\u0103 cel mai bun lucru pe care \u00eel pute\u021bi face pentru voi. Citi\u021bi despre principalele beneficii asupra corpului ale exerci\u021biilor efectuate \u00een mod constant. <\/p>\n","protected":false},"author":106,"featured_media":208149,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6458,7628,7370,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-209713","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-exercitii-ro","9":"tag-sanatate","10":"tag-stres-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 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 motive grozave s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi \u0219i cum s\u0103 o face\u021bi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Care sunt beneficiile antrenamentelor? 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