{"id":234164,"date":"2020-05-04T15:23:00","date_gmt":"2020-05-04T13:23:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=234164"},"modified":"2023-08-29T10:40:49","modified_gmt":"2023-08-29T08:40:49","slug":"hogyan-tamogatja-az-erosito-edzes-a-fogyast","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/hogyan-tamogatja-az-erosito-edzes-a-fogyast\/","title":{"rendered":"Hogyan t\u00e1mogatja az er\u0151s\u00edt\u0151 edz\u00e9s a fogy\u00e1st"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-tamogatja-az-erosito-edzes-a-fogyast\/#Mi_segiti_elo_a_fogyast\" title=\"Mi seg\u00edti el\u0151 a fogy\u00e1st?\">Mi seg\u00edti el\u0151 a fogy\u00e1st?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-tamogatja-az-erosito-edzes-a-fogyast\/#Hogyan_tamogatja_az_erosito_edzes_a_fogyast\" title=\"Hogyan t\u00e1mogatja az er\u0151s\u00edt\u0151 edz\u00e9s a fogy\u00e1st?\">Hogyan t\u00e1mogatja az er\u0151s\u00edt\u0151 edz\u00e9s a fogy\u00e1st?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-tamogatja-az-erosito-edzes-a-fogyast\/#Kardio\" title=\"Kardi\u00f3\">Kardi\u00f3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-tamogatja-az-erosito-edzes-a-fogyast\/#Erosito_edzes\" title=\"Er\u0151s\u00edt\u0151 edz\u00e9s\">Er\u0151s\u00edt\u0151 edz\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-tamogatja-az-erosito-edzes-a-fogyast\/#Nehany_tanacs_hogyan_maximalizald_a_fogyasra_iranyulo_edzest\" title=\"N\u00e9h\u00e1ny tan\u00e1cs, hogyan maximaliz\u00e1ld a fogy\u00e1sra ir\u00e1nyul\u00f3 edz\u00e9st\">N\u00e9h\u00e1ny tan\u00e1cs, hogyan maximaliz\u00e1ld a fogy\u00e1sra ir\u00e1nyul\u00f3 edz\u00e9st<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_segiti_elo_a_fogyast\"><\/span>Mi seg\u00edti el\u0151 a fogy\u00e1st?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u00e9nyleg nagyon sok t\u00e9nyez\u0151 l\u00e9tezik, amelyek <strong>befoly\u00e1solj\u00e1k a tests\u00falyodat.&nbsp;<\/strong>A m\u00e9rleg nyelve az elfogyasztott&nbsp;<strong>t\u00e1pl\u00e1l\u00e9kt\u00f3l, <\/strong>az \u00f6r\u00f6k\u00f6lt<strong>&nbsp;genetikai adotts\u00e1gokt\u00f3l<\/strong>&nbsp;\u00e9s&nbsp;<strong>az \u00e9letkorodt\u00f3l&nbsp;<\/strong>f\u00fcgg\u0151en mutat egy bizonyos sz\u00e1mra. Ha szeretn\u00e9l&nbsp;<strong>leadni a zs\u00edrtartal\u00e9kaidb\u00f3l,&nbsp;<\/strong>akkor&nbsp;<strong>h\u00e1rom kulcsfontoss\u00e1g\u00fa t\u00e9nyez\u0151re&nbsp;<\/strong>k\u00e9ne \u00f6sszpontos\u00edtanod, amelyeket min\u00e9l hamarabb be k\u00e9ne vezetned az \u00e9letedbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kal\u00f3riadeficit<\/h3>\n\n\n\n<p>A kal\u00f3ria az&nbsp;<strong>energia egys\u00e9ge,<\/strong>&nbsp;amelyet az \u00e9telekb\u0151l \u00e9s italokb\u00f3l nyer\u00fcnk. A <strong>tests\u00falycs\u00f6kkent\u00e9sn\u00e9l&nbsp;<\/strong>az els\u0151dleges t\u00e9nyez\u0151 a&nbsp;<strong>kal\u00f3riabevitel&nbsp;<\/strong>m\u00f3dos\u00edt\u00e1sa. Ha szeretn\u00e9l megszabadulni a felesleges kil\u00f3kt\u00f3l, akkor a&nbsp;<strong>kal\u00f3riab<\/strong><strong>evitelednek<\/strong>&nbsp;nem szabadna <strong>meghaladnia&nbsp;<\/strong>az aj\u00e1nlott napi kal\u00f3riabevitelt. \u00c9pp ellenkez\u0151leg,&nbsp;<strong>alacsonyabbnak k\u00e9ne lennie.&nbsp;<\/strong>A bevitelt&nbsp;<strong>hat\u00e9kony edz\u00e9ssel&nbsp;<\/strong>is ellens\u00falyozhatod, hiszen ekkor el\u00e9getsz valamennyi kal\u00f3ri\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A gyakorlatban ez a k\u00f6vetkez\u0151k\u00e9ppen n\u00e9z ki: egy \u00e1tlagos n\u0151nek naponta k\u00f6r\u00fclbel\u00fcl&nbsp;<strong>2000 kcal-t<\/strong>&nbsp;k\u00e9ne fogyasztania, hogy meg\u0151rizze&nbsp;<strong>a jelenlegi tests\u00faly\u00e1t.&nbsp;<\/strong>Teh\u00e1t, ha szeretne&nbsp;<strong>legal\u00e1bb 0,45 kg-t fogyni hetente, <\/strong>a napi bevitel\u00e9nek k\u00f6r\u00fclbel\u00fcl&nbsp;<strong>1500 kcal-nak<\/strong>&nbsp;k\u00e9ne lennie. Ezt vagy az&nbsp;<strong>\u00e9trendje&nbsp;m\u00f3dos\u00edt\u00e1s\u00e1val <\/strong>\u00e9rheti el \u00fagy, hogy cs\u00f6kkenti a kal\u00f3riatartalm\u00e1t,<strong>&nbsp;<\/strong>vagy a napi \u00e1tlagos elfogyasztott 2000 kal\u00f3ri\u00e1t&nbsp;<strong>energiafelhaszn\u00e1l\u00e1ssal<\/strong>&nbsp;cs\u00f6kkenti,<strong>&nbsp;edz\u00e9s form\u00e1j\u00e1ban. <\/strong>Ha&nbsp;naponta v\u00e9gez olyan tev\u00e9kenys\u00e9get, mint p\u00e9ld\u00e1ul a fut\u00e1s, bicikliz\u00e9s vagy er\u0151s\u00edt\u0151 edz\u00e9s, amely sor\u00e1n&nbsp;500 kcal-t \u00e9get el, a napi bevitel cs\u00f6kkenne. Ez azt jelenti, hogy: <strong>2000 kcal &#8211; 500 kcal = 1500 kcal naponta = 3500 kcal hetente = -0,45 kg hetente. <\/strong><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A mindennap el\u00e9getett vagy felhaszn\u00e1lt kal\u00f3ri\u00e1t ez a <strong>h\u00e1rom elem <\/strong>alkotja:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>baz\u00e1lis anyagcsere (BMR)<\/strong> &#8211; a BMR azokat a kal\u00f3ri\u00e1kat jel\u00f6li, amelyet a test nyugalmi \u00e1llapotban \u00e9get el az \u00e9letfunkci\u00f3k, p\u00e9ld\u00e1ul l\u00e9gz\u00e9s vagy v\u00e9rkering\u00e9s sor\u00e1n.<\/li><li><strong>\u00e9lelmiszer termikus hat\u00e1sa<\/strong>&nbsp;&#8211; ezeket a kal\u00f3ri\u00e1kat a test az \u00e9telek em\u00e9szt\u00e9s\u00e9vel, felsz\u00edv\u00e1s\u00e1val \u00e9s metaboliz\u00e1l\u00e1s\u00e1val \u00e9geti el.<\/li><li><strong>termogenikus fizikai tev\u00e9kenys\u00e9gek<\/strong>&nbsp;&#8211; kal\u00f3ri\u00e1k, amelyeket sportol\u00e1ssal, er\u0151s\u00edt\u0151 edz\u00e9ssel vagy m\u00e1s, edz\u00e9ssel nem kapcsolatos tev\u00e9kenys\u00e9ggel \u00e9getsz el, bele\u00e9rtve a h\u00e1zimunk\u00e1t is.<span style=\"color: #ff6600;\"> [1]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1124x750.jpg\" alt=\"Mi seg\u00edti el\u0151 a fogy\u00e1st?\" class=\"wp-image-222040\" width=\"843\" height=\"563\" title=\"Mi seg\u00edti el\u0151 a fogy\u00e1st?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___.jpg 1799w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Fizikai tev\u00e9kenys\u00e9g<\/h3>\n\n\n\n<p>A legfontosabb t\u00e9nyez\u0151 a tests\u00faly cs\u00f6kkent\u00e9s\u00e9n\u00e9l a m\u00e1r eml\u00edtett kal\u00f3riadeficit. Azonban ha nem tudod <strong>betartani a kisebb kal\u00f3riabevitelt,&nbsp;<\/strong>akkor a&nbsp;<strong>nagyobb energiafelhaszn\u00e1l\u00e1sra&nbsp;<\/strong>kell koncentr\u00e1lnod, teh\u00e1t sz\u00f3 szerint a kal\u00f3ria el\u00e9get\u00e9s\u00e9re. Sz\u00e1mos kutat\u00e1s felh\u00edvta r\u00e1 a figyelmet, hogy az alacsonyabb kal\u00f3riabevitel&nbsp;<strong>hossz\u00fat\u00e1von nem fenntarthat\u00f3,&nbsp;<\/strong>ami azt jelenti, hogy&nbsp;nem vezet hossz\u00fa t\u00e1v\u00fa tests\u00falycs\u00f6kken\u00e9shez. Az <strong>optim\u00e1lis napi kal\u00f3riabevitelt<\/strong>&nbsp;a&nbsp;<strong>kal\u00f3ria fizikai tev\u00e9kenys\u00e9ggel val\u00f3 el\u00e9get\u00e9s\u00e9vel<\/strong>&nbsp;kell kombin\u00e1lni. Ez a&nbsp;<strong>hossz\u00fa t\u00e1von fenntarhat\u00f3 fogy\u00e1s&nbsp;<\/strong>siker\u00e9nek kulcsa.<span style=\"color: #ff6600;\">&nbsp;[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A rendszeres fizikai aktivit\u00e1s seg\u00edts\u00e9g\u00e9vel r\u00e1ad\u00e1sul&nbsp;<strong>cs\u00f6kkented a sz\u00edv- \u00e9s \u00e9rrendszeri probl\u00e9m\u00e1k kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t,&nbsp;<\/strong>amelyek gyakoriak a t\u00fals\u00fallyal \u00e9s mozg\u00e1shi\u00e1nnyal k\u00fczd\u0151 emberek k\u00f6r\u00e9ben. Ha csak a kal\u00f3ria cs\u00f6kkent\u00e9s\u00e9vel fogyn\u00e1l, val\u00f3sz\u00edn\u0171leg <strong>rengeteg izomt\u00f6meget&nbsp;<\/strong>is veszten\u00e9l.&nbsp;Ez annak a k\u00f6vetkezm\u00e9nye, hogy a&nbsp;<strong>cs\u00f6kkentett kal\u00f3riabevitel<\/strong> miatt<strong>&nbsp;<\/strong>a tested m\u00e1s <strong>energiaforr\u00e1s&nbsp;<\/strong>ut\u00e1n fog n\u00e9zni, ami nemcsak&nbsp;zs\u00edr, de az&nbsp;<strong>izmokat <\/strong>alkot\u00f3<strong>&nbsp;<\/strong><strong>feh\u00e9rje&nbsp;<\/strong>is lehet. A v\u00e9geredm\u00e9ny teh\u00e1t&nbsp;<strong>tests\u00falycs\u00f6kken\u00e9s&nbsp;<\/strong>lesz, \u00e1m a tested <strong>nem lesz kem\u00e9ny \u00e9s er\u0151s<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[3]<\/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.cz\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1124x797.jpg\" alt=\"Az edz\u00e9s el\u0151seg\u00edti a fogy\u00e1st\" class=\"wp-image-222054\" width=\"843\" height=\"598\" title=\"Az edz\u00e9s el\u0151seg\u00edti a fogy\u00e1st\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1124x797.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-400x284.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1536x1089.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_.jpg 1693w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Min\u0151s\u00e9gi alv\u00e1s<\/h3>\n\n\n\n<p><strong>Az alv\u00e1shi\u00e1ny<\/strong>&nbsp;vagy a <strong>rossz&nbsp;<\/strong><strong>min\u0151s\u00e9g\u0171<\/strong>&nbsp;alv\u00e1s t\u00f6bb szempontb\u00f3l is negat\u00edv hat\u00e1ssal van a tests\u00falyra. A k\u00f6vetkez\u0151ket okozhatja:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>h\u00edz\u00e1st \u00e9s t\u00fals\u00falyt<\/strong>&nbsp;&#8211; a rossz alv\u00e1st gyakran a magas testt\u00f6megindexhez \u00e9s tests\u00falygyarapod\u00e1shoz k\u00f6tik. Ebb\u0151l az okb\u00f3l az alv\u00e1s a f\u0151 kock\u00e1zati t\u00e9nyez\u0151 a h\u00edz\u00e1s \u00e9s a t\u00fals\u00faly kialakul\u00e1s\u00e1n\u00e1l.<\/li><li><strong>fokozza az \u00e9tv\u00e1gyat<\/strong> &#8211; sz\u00e1mos kutat\u00e1s is kider\u00edtette, hogy az embereknek, akik alv\u00e1shi\u00e1nyban szenvednek, nagyobb az \u00e9tv\u00e1gyuk. Ezt val\u00f3sz\u00edn\u0171leg az alv\u00e1s k\u00e9t fontos hormonra &#8211; a ghrelinre \u00e9s a leptinre &#8211; kifejtett hat\u00e1sa okozza. A ghrelin jelzi az agynak az \u00e9hs\u00e9get. A ghrelinszint ev\u00e9s el\u0151tt, \u00fcres gyomor eset\u00e9n magas, m\u00edg k\u00f6zvetlen\u00fcl ev\u00e9s ut\u00e1n ez a szint alacsony. A leptin \u00e9pp ellenkez\u0151leg, a j\u00f3llakotts\u00e1got jelzi az agynak. Ha nem alszol eleget, a test t\u00f6bb ghrelint \u00e9s kevesebb leptint termel, teh\u00e1t n\u0151ni fog az \u00e9tv\u00e1gyad.<\/li><li><strong>magasabb kal\u00f3riabevitel<\/strong>&nbsp;&#8211; az emberek, akik rosszul aludtak, hajlamosabbak az azt k\u00f6vet\u0151 napon t\u00f6bb kal\u00f3ri\u00e1t fogyasztani. Egy kutat\u00e1s kider\u00edtette, hogy a r\u00e9sztvev\u0151k, akik csak 4 \u00f3r\u00e1t aludtak, a k\u00f6vetkez\u0151 napon t\u00f6bb kal\u00f3ri\u00e1t fogyasztottak, mint azok, akik m\u00f6g\u00f6tt teljes \u00e9rt\u00e9k\u0171 8 \u00f3r\u00e1s alv\u00e1si ciklus volt. A kal\u00f3riasz\u00e1m n\u00f6veked\u00e9s\u00e9t egyr\u00e9szt a magasabb \u00e9tv\u00e1gy, m\u00e1sr\u00e9szt az eg\u00e9szs\u00e9gtelen \u00e9lelmiszerek v\u00e1laszt\u00e1sa is okozhatja. <span style=\"color: #ff6600;\">[14]<\/span><\/li><li><strong>baz\u00e1lis anyagcsere cs\u00f6kken\u00e9se<\/strong>&nbsp;&#8211; a BMR a kal\u00f3ri\u00e1k sz\u00e1ma, amelyet a test teljes nyugalmi helyzetben \u00e9get el. A kutat\u00e1sok szerint az alv\u00e1shi\u00e1ny cs\u00f6kkentheti a BMR-t. <span style=\"color: #ff6600;\">[2] [13]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1124x748.jpg\" alt=\"Az alv\u00e1s min\u0151s\u00e9ge befoly\u00e1solja a fogy\u00e1st\" class=\"wp-image-222068\" width=\"843\" height=\"561\" title=\"Az alv\u00e1s min\u0151s\u00e9ge befoly\u00e1solja a fogy\u00e1st\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_.jpg 1803w\" 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=\"Hogyan_tamogatja_az_erosito_edzes_a_fogyast\"><\/span>Hogyan t\u00e1mogatja az er\u0151s\u00edt\u0151 edz\u00e9s a fogy\u00e1st?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A legt\u00f6bb ember amikor fogyni szeretne, k\u00fcl\u00f6nf\u00e9le di\u00e9t\u00e1k mellett d\u00f6nt vagy teljes m\u00e9rt\u00e9kben elk\u00f6telezi mag\u00e1t az edz\u00e9s mellett. Az <strong>er\u0151s\u00edt\u0151 edz\u00e9st<\/strong>&nbsp;figyelmen k\u00edv\u00fcl szokt\u00e1k hagyni.&nbsp;Az emberek, akik fogyni akarnak, t\u00f6bbnyire a <strong>kardi\u00f3 sportokat, <\/strong>p\u00e9ld\u00e1ul a fut\u00e1st \u00e9s bicikliz\u00e9st <strong>r\u00e9szes\u00edtik el\u0151nyben<\/strong>, amelyek <strong>garant\u00e1lj\u00e1k a gyors tests\u00falycs\u00f6kkent\u00e9st<\/strong>.&nbsp;Gyakran azonban nincsenek tiszt\u00e1ban azzal, hogy ha karcs\u00fa der\u00e9kra, szebb popsira vagy v\u00e9konyabb combokra v\u00e1gynak, a <strong>kardi\u00f3 edz\u00e9s nem el\u00e9g.&nbsp;<\/strong>Mi is teh\u00e1t a&nbsp;<strong>k\u00fcl\u00f6nbs\u00e9g a kardi\u00f3 \u00e9s az er\u0151s\u00edt\u0151 edz\u00e9s k\u00f6z\u00f6tt&nbsp;<\/strong>a tests\u00falycs\u00f6kkent\u00e9s szempontj\u00e1b\u00f3l?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4473,5364,36025,50911,50953,50959\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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=\"Kardio\"><\/span>Kardi\u00f3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kardi\u00f3 edz\u00e9s t\u00f6bbnyire <strong>az eg\u00e9sz testet edzi,&nbsp;<\/strong>amelyet&nbsp;<strong>gyors pulzus jellemez.<\/strong>&nbsp;Ez t\u00f6bbek k\u00f6z\u00f6tt fokozza az izzad\u00e1st, \u00edgy a&nbsp;<strong>kal\u00f3ria\u00e9get\u00e9st is.&nbsp;<\/strong>Min\u00e9l intenz\u00edvebb a kardi\u00f3 edz\u00e9s, ann\u00e1l <strong>gyorsabb a zs\u00edr\u00e9get\u00e9s.&nbsp;<\/strong>Azonban nem szabad arr\u00f3l sem megfeledkezned, hogy ilyen t\u00edpus\u00fa edz\u00e9s sor\u00e1n <strong>az izomt\u00f6megt\u0151l&nbsp;<\/strong>is megszabadulhatsz.&nbsp;Pontosabban mondva, a kardi\u00f3 edz\u00e9s sor\u00e1n a test nem er\u0151s\u00edti az izomzatot, hanem azok kitart\u00e1s\u00e1t n\u00f6veli, ez\u00e9rt elvesz\u00edtheted azokat megfelel\u0151 t\u00e1panyagp\u00f3tl\u00e1s hi\u00e1ny\u00e1ban. Enn\u00e9l az okn\u00e1l fogva a <strong>kardi\u00f3 edz\u00e9st er\u0151s\u00edt\u0151 edz\u00e9ssel&nbsp;<\/strong>szokt\u00e1k&nbsp;<strong>kombin\u00e1lni,&nbsp;<\/strong>hogy az ember&nbsp;tests\u00falya cs\u00f6kkenjen, de egy\u00fattal az izomt\u00f6meg\u00e9t is er\u0151s\u00edtse. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sz\u00e1mos tanulm\u00e1ny t\u00e9r ki arra, hogy a t\u00fals\u00fallyal vagy s\u00falyfelesleggel k\u00fczd\u0151 embereknek&nbsp;nem is aj\u00e1nlott a kardi\u00f3 edz\u00e9s, ha t\u00fal nagy a tests\u00falyuk. A sz\u00edv\u00fcket ugyanis <strong>leterheli a testben l\u00e9v\u0151 zs\u00edrmennyis\u00e9g,&nbsp;<\/strong>ez\u00e9rt a nagyon intenz\u00edv edz\u00e9sek gondot okozhatnak a m\u00e1r egy\u00e9bk\u00e9nt is meglehet\u0151sen&nbsp;<strong>t\u00f6<\/strong><strong>r\u00e9keny eg\u00e9szs\u00e9g\u00fcgyi \u00e1llapotuk<\/strong>&nbsp;miatt.<strong>&nbsp;<\/strong>A t\u00fals\u00falyos emberek jobb, ha er\u0151s\u00edt\u0151 edz\u00e9ssel, illetve&nbsp;<strong>k\u00f6nnyebb form\u00e1j\u00fa kardi\u00f3val,<\/strong>&nbsp;p\u00e9ld\u00e1ul s\u00e9t\u00e1val vagy t\u00far\u00e1z\u00e1ssal<strong>&nbsp;kombin\u00e1lva<\/strong>&nbsp;kezdik a fogy\u00f3k\u00far\u00e1t. <span style=\"color: #ff6600;\">[4] [5]<\/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.cz\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1124x778.jpg\" alt=\"A kardio edz\u00e9s zs\u00edrt \u00e9get\" class=\"wp-image-222082\" width=\"843\" height=\"584\" title=\"A kardio edz\u00e9s zs\u00edrt \u00e9get\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1124x778.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-400x277.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1536x1064.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00e9zd meg a t\u00e1bl\u00e1zatunkat, hogy jobban \u00e1tl\u00e1sd, mennyi kal\u00f3ri\u00e1t tud el\u00e9getni&nbsp;<strong>egy 70 kilogrammos szem\u00e9ly egy \u00f3ra intenz\u00edv kardi\u00f3 edz\u00e9s&nbsp;<\/strong>sor\u00e1n<strong>: <\/strong><span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Intenz\u00edv kardi\u00f3 edz\u00e9s t\u00edpusa<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u00d3r\u00e1nk\u00e9nt \u00e1tlagosan el\u00e9getett kal\u00f3ri\u00e1k sz\u00e1ma<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Fut\u00e1s &#8211; 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">590 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bicikliz\u00e9s &#8211; 16 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">590 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00dasz\u00e1s &#8211; \u00fasz\u00e1snemek kever\u00e9ke, \u00e1tlagos sebess\u00e9g<\/td><td class=\"has-text-align-center\" data-align=\"center\">510 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Aerobik<\/td><td class=\"has-text-align-center\" data-align=\"center\">480 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00e9ta &#8211; 7,2 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">460 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kickbox<\/td><td class=\"has-text-align-center\" data-align=\"center\">450 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Erosito_edzes\"><\/span>Er\u0151s\u00edt\u0151 edz\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u00e1r a kardi\u00f3 edz\u00e9ssel t\u00f6bb kal\u00f3ri\u00e1t lehet el\u00e9getni, mint az er\u0151s\u00edt\u0151 edz\u00e9ssel, semmik\u00e9pp sem k\u00e9ne kihagynod az ut\u00f3bbit. T\u00e9nyleg sok <strong>kiv\u00e1l\u00f3 el\u0151nye<\/strong>&nbsp;van<strong>, <\/strong>amelyeket biztosan \u00e9rt\u00e9kelni fogsz a fogy\u00f3k\u00fara sor\u00e1n. Tudtad, hogy&nbsp;<strong>0,45 kg izom<\/strong>&nbsp;k\u00f6r\u00fclbel\u00fcl&nbsp;<strong>10-20 kal\u00f3ri\u00e1t <\/strong>\u00e9get el naponta, mik\u00f6zben&nbsp;<strong>0,45 kg zs\u00edr<\/strong>&nbsp;csak <strong>5 kal\u00f3ri\u00e1t?<\/strong>&nbsp;Az er\u0151s\u00edt\u0151 edz\u00e9s sor\u00e1n azonban az \u00e9get\u00e9sre nem azonnal, hanem az edz\u00e9st k\u00f6vet\u0151en ker\u00fcl sor, teh\u00e1t <strong>az izom\u00e9p\u00edt\u00e9s id\u0151szak\u00e1ban.&nbsp;<\/strong>Sz\u00f3val mi\u00e9rt nem k\u00e9ne <strong>elhanyagolnod&nbsp;<\/strong>az er\u0151s\u00edt\u0151 edz\u00e9st <strong>a fogy\u00e1s&nbsp;<\/strong>sor\u00e1n?&nbsp;<span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Az er\u0151s\u00edt\u0151 edz\u00e9s n\u00f6veli a kal\u00f3ri\u00e1k hossz\u00fa t\u00e1v\u00fa \u00e9get\u00e9s\u00e9t nyugalmi \u00e1llapotban (BMR)<\/h3>\n\n\n\n<p>M\u00edg a kardi\u00f3 edz\u00e9s sor\u00e1n a kal\u00f3ri\u00e1t az edz\u00e9s pillanat\u00e1ban \u00e9geted el, az er\u0151s\u00edt\u0151 edz\u00e9sn\u00e9l ez nem \u00edgy van. <strong>Az izmok regener\u00e1ci\u00f3ja \u00e9s n\u00f6veked\u00e9se<\/strong>&nbsp;ugyanis nagyon <strong>hat\u00e9kony zs\u00edr\u00e9get\u0151&nbsp;<\/strong>er\u0151s\u00edt\u0151 edz\u00e9s ut\u00e1n, nyugalmi \u00e1llapotban. Ebb\u0151l az okb\u00f3l kifoly\u00f3lag szokt\u00e1k mondani, hogy az izom\u00e9p\u00edt\u00e9s&nbsp;a <strong>nyugalmi anyagcsere n\u00f6vel\u00e9s\u00e9nek kulcsa<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A baz\u00e1lis anyagcsere (BMR) l\u00e9nyeg\u00e9ben a&nbsp;<strong>kal\u00f3ri\u00e1k sz\u00e1ma,<\/strong>&nbsp;amelyet akkor \u00e9getn\u00e9l el, ha&nbsp;<strong>eg\u00e9sz nap az \u00e1gyban fek\u00fcdn\u00e9l&nbsp;<\/strong>\u00e9s l\u00e9legz\u00e9sen k\u00edv\u00fcl semmit se csin\u00e1ln\u00e1l. A f\u00e9rfiaknak sokkal&nbsp;<strong>nagyobb az izomt\u00f6meg\u00fck,&nbsp;<\/strong>mint a n\u0151knek. Ebb\u0151l az okb\u00f3l kifoly\u00f3lag a f\u00e9rfiak nyugalmi \u00e1llapotban nehezebben h\u00edznak, m\u00edg a n\u0151knek \u00e1ltal\u00e1ban t\u00f6bb a zs\u00edrtartal\u00e9kuk. <span style=\"color: #ff6600;\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy tanulm\u00e1ny&nbsp;<strong>24 h\u00e9ten \u00e1t m\u00e9rte <\/strong>az&nbsp;er\u0151s\u00edt\u0151 edz\u00e9st v\u00e9gz\u0151 r\u00e9sztvev\u0151k<strong>&nbsp;BMR szintj\u00e9t<\/strong>. A f\u00e9rfiak <strong>izomt\u00f6mege n\u0151tt&nbsp;<\/strong>\u00e9s&nbsp;<strong>egy\u00fattal a BMR \u00e9rt\u00e9k\u00fck is.&nbsp;<\/strong>A n\u0151kn\u00e9l viszont kev\u00e9sb\u00e9<strong>&nbsp;<\/strong>n\u0151tt a BMR. A kutat\u00e1s sor\u00e1n az is kider\u00fclt, hogy <strong>n\u00e9h\u00e1ny \u00f3r\u00e1val az er\u0151s\u00edt\u0151 edz\u00e9s ut\u00e1n&nbsp;<\/strong>a test t\u00f6bb kal\u00f3ri\u00e1t k\u00e9pes el\u00e9getni. Egy m\u00e1sik kutat\u00e1s sor\u00e1n azt \u00e1llap\u00edtott\u00e1k meg, hogy a kardi\u00f3 edz\u00e9s ut\u00e1n p\u00e1r \u00f3r\u00e1val, teh\u00e1t nyugalmi \u00e1llapotban <strong>a test<\/strong>&nbsp;<strong>m\u00e1r nem \u00e9get zs\u00edrt. <\/strong>A kardi\u00f3 edz\u00e9s csak&nbsp;<strong>azonnali \u00e9get\u00e9st <\/strong>ny\u00fajt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bebizony\u00edtott\u00e1k, hogy <strong>a nyugalmi metabolizmus 38 \u00f3r\u00e1val<\/strong>&nbsp;az er\u0151s\u00edt\u0151 edz\u00e9s ut\u00e1n is&nbsp;<strong>fokozott&nbsp;<\/strong>marad, m\u00edg a kardi\u00f3 edz\u00e9s ut\u00e1n semmilyen n\u00f6veked\u00e9st nem tal\u00e1ltak. Ez r\u00f6viden azt jelenti, hogy a zs\u00edr\u00e9get\u00e9s&nbsp;<strong>nem korl\u00e1toz\u00f3dik csak az edz\u00e9sre,&nbsp;<\/strong>hanem<strong>&nbsp;az edz\u00e9s ut\u00e1n p\u00e1r \u00f3r\u00e1val vagy nappal&nbsp;<\/strong>is m\u00e9g zs\u00edrt \u00e9get\u00fcnk. <span style=\"color: #ff6600;\">[7] [8] [9]<\/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.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1124x751.jpg\" alt=\"Az er\u0151s\u00edt\u0151 edz\u00e9s n\u00f6veli a hosszantart\u00f3 kal\u00f3ria\u00e9get\u00e9st\" class=\"wp-image-222096\" width=\"843\" height=\"563\" title=\"Az er\u0151s\u00edt\u0151 edz\u00e9s n\u00f6veli a hosszantart\u00f3 kal\u00f3ria\u00e9get\u00e9st\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Form\u00e1zza az alakot<\/h3>\n\n\n\n<p>Egy m\u00e1sik el\u0151ny, amellyel az er\u0151s\u00edt\u0151 edz\u00e9s b\u00edr a kardi\u00f3 edz\u00e9ssel szemben, hogy nemcsak fogyni seg\u00edt, de <strong>kem\u00e9nyebb\u00e9 teszi a tested.&nbsp;<\/strong>A kardi\u00f3&nbsp;edz\u00e9ssel <strong>nemcsak a zs\u00edrt, hanem az izmot is elt\u00e1vol\u00edthatod&nbsp;<\/strong>a testedr\u0151l. Az er\u0151s\u00edt\u0151 edz\u00e9ssel <strong>pont ellenkez\u0151leg, er\u0151s\u00edted,&nbsp;<\/strong>\u00e9s a tested form\u00e1s lesz. R\u00e1ad\u00e1sul az er\u0151s\u00edt\u0151 edz\u00e9snek k\u00f6sz\u00f6nhet\u0151en egy&nbsp;<strong>konkr\u00e9t ter\u00fcletre&nbsp;<\/strong>is \u00f6sszpontos\u00edthatsz, amelyet edz\u00e9ssel kem\u00e9nyebb\u00e9 tehetsz. Ezt a legt\u00f6bb kardi\u00f3 gyakorlat nem teszi lehet\u0151v\u00e9.&nbsp;Az er\u0151s\u00edt\u0151 edz\u00e9s sor\u00e1n az is megeshet, hogy <strong>a m\u00e9rleg nyelve t\u00f6bbet fog mutatni.&nbsp;<\/strong>De nem kell agg\u00f3dnod. Az izmok<strong>&nbsp;<\/strong><strong>t\u00f6bbet nyomnak, mint a zs\u00edr,&nbsp;<\/strong>de ez nem azt jelenti, hogy nem \u00e9red el a k\u00edv\u00e1nt eredm\u00e9nyeket. A legjobb kritikus \u00fagyis a saj\u00e1t szemed \u00e9s a t\u00fck\u00f6r, amelyben megcsod\u00e1lhatod a <strong>fejl\u0151d\u00e9sed \u00e9s a kidolgozott tested<\/strong>.<span style=\"color: #ff6600;\"> [10]<\/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.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1124x751.jpg\" alt=\"Az er\u0151s\u00edt\u0151 edz\u00e9s feszesebb\u00e9 teszi a testet\" class=\"wp-image-222110\" width=\"843\" height=\"563\" title=\"Az er\u0151s\u00edt\u0151 edz\u00e9s feszesebb\u00e9 teszi a testet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">A legjobb az er\u0151s\u00edt\u0151 edz\u00e9s \u00e9s a kardi\u00f3 edz\u00e9s kombin\u00e1ci\u00f3ja<\/h3>\n\n\n\n<p>\u00c1ltal\u00e1noss\u00e1gban \u00e9rv\u00e9nyes, hogy ha szeretn\u00e9l fogyni \u00e9s fitt alakot el\u00e9rni, akkor a legjobb <strong>kombin\u00e1lni a kardi\u00f3 \u00e9s er\u0151s\u00edt\u0151 edz\u00e9st<\/strong>. Ezzel&nbsp;<strong>azonnal \u00e9s az edz\u00e9s ut\u00e1n<\/strong>&nbsp;is \u00e9geted a kal\u00f3ri\u00e1kat, r\u00e1ad\u00e1sul <strong>az izomt\u00f6meged is er\u0151sebb\u00e9 v\u00e1lik<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy tanulm\u00e1ny k\u00e9t csoportba osztotta a t\u00fals\u00falyos feln\u0151tt embereket. Az egyik csoport <strong>csak kardi\u00f3 edz\u00e9st&nbsp;<\/strong>v\u00e9gzett, a m\u00e1sik&nbsp;<strong>a kardi\u00f3 edz\u00e9st er\u0151s\u00edt\u0151 edz\u00e9ssel kombin\u00e1lta<\/strong><strong>.<\/strong>&nbsp;Nyolc h\u00f3nap eltelt\u00e9vel mindk\u00e9t csoportban szinte <strong>ugyanolyan tests\u00falycs\u00f6kken\u00e9st <\/strong>figyeltek meg. \u00c1m a csoport, amelyik a kardi\u00f3 edz\u00e9st er\u0151s\u00edt\u0151 edz\u00e9ssel kombin\u00e1lta,&nbsp;<strong>nagyobb sz\u00e1zal\u00e9k izomt\u00f6meget szerzett<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[4] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A legjobb v\u00e1ltoz\u00e1st a test \u00f6sszet\u00e9tel\u00e9ben a kardi\u00f3 + er\u0151s\u00edt\u0151 edz\u00e9s csoport \u00e9rte el. Fogytak, kevesebb volt rajtuk a zs\u00edr, \u00e9s egy\u00fattal izomt\u00f6megre is szert tettek. Ez bizony\u00edtja, hogy <strong>a kardi\u00f3b\u00f3l \u00e9s er\u0151s\u00edt\u0151 edz\u00e9sb\u0151l \u00e1ll\u00f3 edz\u00e9sterv&nbsp;<\/strong>a legjobb eszk\u00f6z a fogy\u00e1sra \u00e9s az alak form\u00e1l\u00e1s\u00e1ra. <span style=\"color: #ff6600;\">[11]<\/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.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1124x749.jpg\" alt=\"A fogy\u00e1shoz a legjobb kombin\u00e1lnia az er\u0151s\u00edt\u0151 \u00e9s a kardio edz\u00e9st\" class=\"wp-image-222124\" width=\"843\" height=\"562\" title=\"A fogy\u00e1shoz a legjobb kombin\u00e1lnia az er\u0151s\u00edt\u0151 \u00e9s a kardio edz\u00e9st\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__.jpg 1800w\" 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=\"Nehany_tanacs_hogyan_maximalizald_a_fogyasra_iranyulo_edzest\"><\/span>N\u00e9h\u00e1ny tan\u00e1cs, hogyan maximaliz\u00e1ld a fogy\u00e1sra ir\u00e1nyul\u00f3 edz\u00e9st<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>L\u00e9tezik&nbsp;<strong>n\u00e9h\u00e1ny tipp,<\/strong>&nbsp;amelyet betartva maximaliz\u00e1lhatod a teljes\u00edtm\u00e9nyedet \u00e9s a lehet\u0151 legjobban <strong>seg\u00edtheted a fogy\u00e1st.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[12]<\/span>&nbsp;Pr\u00f3b\u00e1ld ki a k\u00f6vetkez\u0151ket:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>mozogj gyorsabban az egyes gyakorlatok k\u00f6z\u00f6tt<\/li><li>n\u00f6veld az ism\u00e9tl\u00e9sek sz\u00e1m\u00e1t<\/li><li>haszn\u00e1lj nehezebb s\u00falyz\u00f3kat &#8211; term\u00e9szetesen annyit, amennyit a tested b\u00edr, nehogy megs\u00e9r\u00fclj<\/li><li>adj \u00f6tperces kardiovaszkul\u00e1ris gyakorlatokat az er\u0151s\u00edt\u0151 gyakorlatok k\u00f6z\u00e9<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezek a m\u00f3dszerek az\u00e9rt m\u0171k\u00f6dnek, mert <strong>n\u00f6velik a pulzust,&nbsp;<\/strong>ami nagyobb energiafogyaszt\u00e1st jelent. Ennek k\u00f6sz\u00f6nhet\u0151en&nbsp;<strong>gyorsabban \u00e9geted a kal\u00f3ri\u00e1t<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00fagy d\u00f6ntesz, hogy <strong>b\u00e1rmif\u00e9le fizikai aktivit\u00e1ssal&nbsp;<\/strong>eg\u00e9sz\u00edted ki&nbsp;a tests\u00falycs\u00f6kkent\u00e9s fel\u00e9 vezet\u0151 utad, mindenk\u00e9ppen k\u00f6nnyebben fogsz fogyni. A&nbsp;<strong>kal\u00f3riadeficit a mozg\u00e1snak k\u00f6sz\u00f6nhet\u0151en&nbsp;<\/strong>seg\u00edt meg\u0151rizni az&nbsp;eg\u00e9szs\u00e9ged \u00e9s tele leszel er\u0151vel. Azonban ha nemcsak a zs\u00edrt\u00f3l szeretn\u00e9l megszabadulni, de az izmaid is szeretn\u00e9d er\u0151s\u00edteni, akkor ne feledkezz meg az er\u0151s\u00edt\u0151 edz\u00e9sr\u0151l sem.&nbsp;Ahogy a cikkben t\u00f6bbsz\u00f6r is elmondtuk, <strong>az er\u0151s\u00edt\u0151 edz\u00e9s t\u00e9nyleg t\u00e1mogatja a fogy\u00e1st&nbsp;<\/strong>\u00e9s seg\u00edt megtartani a fitt alakot. Ha tetszett a cikk, h\u00e1l\u00e1sak lesz\u00fcnk, ha <strong>megosztod.<\/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-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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Olvass\u00e1tok el, hogyan seg\u00edti el\u0151 az er\u0151s\u00edt\u0151 edz\u00e9s a fogy\u00e1st, mi az a kal\u00f3riadeficit, \u00e9s hogy csak a kardi\u00f3 edz\u00e9s lehet-e megfelel\u0151 \u00fat a v\u00e9konyabb alakhoz.<\/p>\n","protected":false},"author":25,"featured_media":80198,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[89],"tags":[6456,7260,6372,6696],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-234164","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hogyan-fogyjunk-le","8":"tag-edzes","9":"tag-eroedzes","10":"tag-fogyas","11":"tag-kardio-hu","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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