{"id":238621,"date":"2017-11-07T12:14:00","date_gmt":"2017-11-07T11:14:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=238621"},"modified":"2023-08-31T08:45:23","modified_gmt":"2023-08-31T06:45:23","slug":"a-reggeli-kardio-edzes-tobb-zsirt-eget-el","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/a-reggeli-kardio-edzes-tobb-zsirt-eget-el\/","title":{"rendered":"A reggeli kardi\u00f3 edz\u00e9s t\u00f6bb zs\u00edrt \u00e9get el?"},"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\/a-reggeli-kardio-edzes-tobb-zsirt-eget-el\/#Reggeli_edzes_%E2%80%93_reggelizes_elott_vagy_utan\" title=\"Reggeli edz\u00e9s &#8211; reggeliz\u00e9s el\u0151tt vagy ut\u00e1n?\">Reggeli edz\u00e9s &#8211; reggeliz\u00e9s el\u0151tt vagy ut\u00e1n?<\/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\/a-reggeli-kardio-edzes-tobb-zsirt-eget-el\/#Tobb_zsirt_egetunk_reggel_mint_este\" title=\"T\u00f6bb zs\u00edrt \u00e9get\u00fcnk reggel, mint este?\">T\u00f6bb zs\u00edrt \u00e9get\u00fcnk reggel, mint este?<\/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\/a-reggeli-kardio-edzes-tobb-zsirt-eget-el\/#Milyen_kardio_a_legjobb_a_fogyasra\" title=\"Milyen kardi\u00f3 a legjobb a fogy\u00e1sra?\">Milyen kardi\u00f3 a legjobb a fogy\u00e1sra?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Te a nap mely szak\u00e1ban szokt\u00e1l kardi\u00f3 edz\u00e9st v\u00e9gezni? Ink\u00e1bb reggel,&nbsp;<strong>munka el\u0151tt&nbsp;<\/strong>felel meg vagy ink\u00e1bb&nbsp;<strong>d\u00e9lut\u00e1nra,&nbsp;<\/strong>esetleg&nbsp;<strong>est\u00e9re&nbsp;<\/strong>hagyod? A reggeli edz\u00e9snek tagadhatatlanul t\u00f6bb el\u0151nye is van, minket azonban a zs\u00edr\u00e9get\u00e9sre kifejtett jelent\u0151s\u00e9ge \u00e9rdekel. Olvasd el a cikk\u00fcnket, hogy t\u00e9nyleg <strong>jobb-e kor\u00e1n kelni \u00e9s <\/strong>m\u00e1r&nbsp;a&nbsp;reggeli \u00f3r\u00e1kban<strong> elmenni edzeni<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rann_kardio_tr_ning.jpeg\" alt=\"Reggeli edz\u00e9s - reggeliz\u00e9s el\u0151tt vagy ut\u00e1n?\" title=\"Reggeli edz\u00e9s - reggeliz\u00e9s el\u0151tt vagy ut\u00e1n?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Reggeli_edzes_%E2%80%93_reggelizes_elott_vagy_utan\"><\/span>Reggeli edz\u00e9s &#8211; reggeliz\u00e9s el\u0151tt vagy ut\u00e1n?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Az \u00e9hgyomorra val\u00f3 edz\u00e9snek<\/strong>&nbsp;megvannak a maga&nbsp;<strong>k\u00f6vet\u0151i \u00e9s ellenz\u0151i is<\/strong><strong>,<\/strong>&nbsp;ami \u00e9rthet\u0151, mert sokaknak nem t\u0171nik kellemesnek <strong>r\u00f6gt\u00f6n \u00e9bred\u00e9s ut\u00e1n edzeni. <\/strong>A reggeli edz\u00e9s tematik\u00e1j\u00e1val <strong>t\u00f6bb tanulm\u00e1ny&nbsp;<\/strong>is foglalkozott, ez\u00e9rt legjobb, ha megismerked\u00fcnk <strong>a szak\u00e9rt\u0151k v\u00e9lem\u00e9nyeivel&nbsp;<\/strong><strong>err\u0151l a t\u00e9m\u00e1r\u00f3l.<\/strong><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1999-ben<\/strong>&nbsp;jelent meg a <strong>Body for LIFE<\/strong>&nbsp;c\u00edm\u0171 k\u00f6nyv, amelyben a szerz\u0151,&nbsp;<strong>Bill Phillips az \u00e9hgyomorra v\u00e9gzett<\/strong>&nbsp;kardi\u00f3&nbsp;<strong>edz\u00e9st&nbsp;<\/strong><strong>n\u00e9pszer\u0171s\u00edtette. <\/strong>A k\u00f6nyv szerint a szervezet <strong>\u00e9hgyomor eset\u00e9n k\u00e9pes a legjobban \u00e9getni a zs\u00edrt edz\u00e9s k\u00f6zben.&nbsp;<\/strong>A szerz\u0151 szerint sz\u00e9nhidr\u00e1t form\u00e1j\u00fa&nbsp;<strong>energiabevitel n\u00e9lk\u00fcl&nbsp;<\/strong>a test <strong>zs\u00edr\u00e9get\u00e9sbe <\/strong>kezd. A k\u00f6nyv n\u00e9pszer\u0171v\u00e9 v\u00e1lt, az \u00e9hgyomorra v\u00e9gzett kardi\u00f3 edz\u00e9s pedig ma is k\u00f6zkedvelt. Az azonban tov\u00e1bbra is k\u00e9rd\u00e9ses, hogy <strong>mindenkin\u00e9l \u00edgy hat-e&nbsp;<\/strong>\u00e9s&nbsp;egy\u00e1ltal\u00e1n biztons\u00e1gos-e meger\u0151ltetni a test\u00fcnket az energiabevitel el\u0151tt.&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A reggeli edz\u00e9s t\u00e9m\u00e1ja k\u00e9t t\u00e1borra <strong>osztja az embereket&nbsp;<\/strong>&#8211;&nbsp;<strong>ev\u00e9s el\u0151tt \u00e9s ev\u00e9s ut\u00e1n. Az \u00e9hgyomorra v\u00e9gzett edz\u00e9s<\/strong>&nbsp;k\u00f6vet\u0151i a&nbsp;<strong>jobb zs\u00edr\u00e9get\u00e9ssel&nbsp;<\/strong>\u00e9rvelnek. A&nbsp;<strong>reggeli ut\u00e1ni edz\u00e9s rajong\u00f3i&nbsp;<\/strong>azt \u00e1ll\u00edtj\u00e1k, hogy az \u00e9tkez\u00e9s ut\u00e1ni edz\u00e9s k\u00e9pes&nbsp;<strong>beind\u00edtani a v\u00e9rcukorszintet,&nbsp;<\/strong>amelynek k\u00f6sz\u00f6nhet\u0151en javul&nbsp;<strong>az edz\u00e9s intenzit\u00e1sa<\/strong><strong>. <\/strong>Egy tov\u00e1bbi \u00e9rvel\u00e9s\u00fck <strong>a f\u00e1radts\u00e1g \u00e9s a rossz k\u00f6z\u00e9rzet elleni v\u00e9delem<\/strong>.&nbsp;Melyik oldalnak van teh\u00e1t igaza? <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ha reggeliz\u00e9s el\u0151tt tervezel edzeni, a szervezetednek energi\u00e1t kell hozz\u00e1 tal\u00e1lnia. Ha felkelsz, fel\u00f6lt\u00f6z\u00f6l \u00e9s r\u00f6gt\u00f6n az edz\u0151terembe m\u00e9sz, ami el\u0151tt tal\u00e1n m\u00e9g megitt\u00e1l egy k\u00e1v\u00e9t, a <strong>tested r\u00e1k\u00e9nyszer\u00fcl, hogy a zs\u00edrtartal\u00e9kait <\/strong>haszn\u00e1lja fel<strong> energiaforr\u00e1sk\u00e9nt<\/strong>.<strong> <\/strong>Ez eg\u00e9szen logikusan hangzik, a probl\u00e9ma abban rejt\u0151zik az \u00e9hgyomorral v\u00e9gzett kardi\u00f3 edz\u00e9s kritikusai szerint, hogy a test ekkor <strong>feh\u00e9rj\u00e9t is em\u00e9szthet. <\/strong>Ez a h\u00edr nyilv\u00e1n nem okoz \u00f6r\u00f6met a test\u00e9p\u00edt\u0151knek \u00e9s az akt\u00edv embereknek, akik az edz\u00e9ssel az <strong>izomt\u00f6meg\u00fcket szeretn\u00e9k n\u00f6velni \u00e9s megtartani. <\/strong>\u00c9jjel a test\u00fcnk <strong>az aminosavakat gl\u00fck\u00f3zra bontja. <\/strong>A reggeli kardi\u00f3 <strong>t\u00f6bb zs\u00edrt <\/strong>\u00e9s potenci\u00e1lisan <strong>aminosavakat <\/strong>haszn\u00e1l fel <strong>\u00fczemanyagk\u00e9nt. <\/strong>Abban az esetben, ha fontos sz\u00e1modra az izomt\u00f6meg n\u00f6vel\u00e9se \u00e9s meg\u0151rz\u00e9se, ez a folyamat nem \u00e9ppen pozit\u00edv sz\u00e1modra. Azonban elker\u00fclheted, ha a reggeli fut\u00e1s el\u0151tt feh\u00e9rj\u00e9t fogyasztasz. <strong>Fogyassz gyorsan em\u00e9szthet\u0151 feh\u00e9rj\u00e9t, <\/strong>p\u00e9ld\u00e1ul <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hu\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">tejsav\u00f3 feh\u00e9rj\u00e9t<\/a><\/strong><\/span>, lassan em\u00e9szthet\u0151 <strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/micellaris-kazein-feherje-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kazeinnel<\/a><\/span><\/strong> egy\u00fctt. <span style=\"color: #ff6600;\">[2] [7]<\/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\">Mit mondanak a kutat\u00e1sok eredm\u00e9nyei?&nbsp;<\/h3>\n\n\n\n<p>Az \u00e9tkez\u00e9s el\u0151tti \u00e9s ut\u00e1ni edz\u00e9s \u00f6sszehasonl\u00edt\u00e1s\u00e1val foglalkozik egy <strong>2010-ben k\u00e9sz\u00edtett tanulm\u00e1ny.&nbsp;<\/strong>A tanulm\u00e1ny c\u00e9lja az <strong>edz\u00e9s zs\u00edr\u00e9get\u00e9sre \u00e9s a tests\u00faly teljes n\u00f6veked\u00e9s\u00e9re kifejtett hat\u00e1s\u00e1nak&nbsp;<\/strong>relev\u00e1ns&nbsp;<strong>lem\u00e9r\u00e9se volt&nbsp;<\/strong>azon&nbsp;r\u00e9sztvev\u0151kn\u00e9l, akik&nbsp;<strong>\u00e9tkez\u00e9s el\u0151tt edzettek.&nbsp;<\/strong>A r\u00e9sztvev\u0151k fiatal f\u00e9rfiak voltak, akiknek feladata az volt, hogy&nbsp;<strong>20%-kal n\u00f6velj\u00e9k a kal\u00f3riabevitel\u00fcket \u00e9s egy\u00fattal 50%-kal t\u00f6bb zs\u00edrt fogyasszanak<\/strong>. Ezut\u00e1n <strong>h\u00e1rom csoportba&nbsp;<\/strong>osztott\u00e1k \u0151ket. Az \u00f6nk\u00e9ntesek egyik csoportja&nbsp;<strong>reggel, reggeliz\u00e9s el\u0151tt&nbsp;<\/strong>edzett, a m\u00e1sodik csoport <strong>reggel,<\/strong>&nbsp;<strong>reggeliz\u00e9s ut\u00e1n, <\/strong>a harmadik csoport feladata pedig <strong>az edz\u00e9s kihagy\u00e1sa volt. A passz\u00edv csoport&nbsp;<\/strong>term\u00e9szetesen&nbsp;<strong>h\u00edzott, <\/strong>\u00e9s gyakrabban mutatkozott n\u00e1luk&nbsp;<strong>inzulinrezisztencia. <\/strong>A&nbsp;<strong>reggeli ut\u00e1n edz\u0151&nbsp;<\/strong>csoport k\u00f6r\u00fclbel\u00fcl&nbsp;<strong>feleannyit&nbsp;<\/strong>szedett fel, mint az \u00fcl\u0151 csoport, \u00e9s k\u00f6zt\u00fck is&nbsp;<strong>probl\u00e9ma&nbsp;<\/strong>akadt az&nbsp;<strong>inzulinnal.<\/strong>&nbsp;A&nbsp;<strong>reggeli el\u0151tti&nbsp;<\/strong>csoport&nbsp;<strong>szinte semmit se h\u00edzott,&nbsp;<\/strong>siker\u00fclt meg\u0151rizni\u00fck&nbsp;<strong>az eg\u00e9szs\u00e9ges inzulinszintet, <\/strong>emellett <strong>napk\u00f6zben<\/strong>&nbsp;is&nbsp;<strong>t\u00f6bb&nbsp;<\/strong>zs\u00edrt&nbsp;<strong>\u00e9gettek<\/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<p>Az eml\u00edtett tanulm\u00e1ny els\u0151k\u00e9nt der\u00edtette ki <strong>a reggeli el\u0151tti edz\u00e9s el\u0151nyeit,<\/strong> ami<strong>&nbsp;az izmok alkalmazkod\u00e1s\u00e1nak <\/strong>megk\u00f6nny\u00edt\u00e9s\u00e9ben,&nbsp;az test <strong>gl\u00fck\u00f3ztoleranci\u00e1j\u00e1nak \u00e9s inzulin\u00e9rz\u00e9kenys\u00e9g\u00e9nek jav\u00edt\u00e1s\u00e1ban<\/strong>&nbsp;rejlik magas kal\u00f3riatartalm\u00fa, zs\u00edrban gazdag \u00e9trend mellett. <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 hasonl\u00f3 kutat\u00e1st v\u00e9geztek <strong>2013-ban,&nbsp;<\/strong>ahol a f\u00e9rfi r\u00e9sztvev\u0151k feladata a reggeli fut\u00e1s volt. A fut\u00f3k \u00f6sszehasonl\u00edt\u00e1sk\u00e9pp k\u00e9t csoportba voltak osztva. Az els\u0151&nbsp;<strong>\u00e9hgyomorra&nbsp;<\/strong>futott, a m\u00e1sik csak&nbsp;<strong>reggeliz\u00e9s ut\u00e1n. <\/strong>Az eredm\u00e9nyek szerint a <strong>reggeliz\u00e9s el\u0151tt&nbsp;<\/strong>fut\u00f3k \u00e1tlagosan&nbsp;<strong>20%-kal t\u00f6bb zs\u00edrt<\/strong>&nbsp;\u00e9gettek. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Egy 2017-b\u0151l sz\u00e1rmaz\u00f3 tanulm\u00e1ny<\/strong>&nbsp;szerint is bizony\u00edtottan&nbsp;<strong>jobb eredm\u00e9nyeket&nbsp;<\/strong>kapunk, ami a&nbsp;<strong>zs\u00edr\u00e9get\u00e9st&nbsp;<\/strong>illeti, ha <strong>\u00e9hgyomorra&nbsp;<\/strong>edz\u00fcnk. A jelent\u0151sebb zs\u00edrcs\u00f6kken\u00e9s azon fut\u00f3k eset\u00e9ben, akik <strong>\u00e9hgyomorra&nbsp;<\/strong>futottak,&nbsp;az&nbsp;<strong>alacsonyabb v\u00e9rcukors<\/strong><strong>zintnek<\/strong>&nbsp;k\u00f6sz\u00f6nhet\u0151. M\u00e1sr\u00e9szt az is kider\u00fclt, hogy ha a f\u00e9rfiak&nbsp;<strong>el\u0151tte reggeliztek, edz\u00e9s sor\u00e1n t\u00f6bb kal\u00f3ri\u00e1t \u00e9gettek<\/strong><strong>.<\/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>M\u00e1s tanulm\u00e1nyok az <strong>aerob edz\u00e9s&nbsp;<\/strong>hat\u00e1s\u00e1t t\u00e9rk\u00e9pezt\u00e9k fel reggeliz\u00e9s el\u0151tt \u00e9s ut\u00e1n,&nbsp;<strong>20 fiatal n\u0151<\/strong>&nbsp;seg\u00edts\u00e9g\u00e9vel. A r\u00e9sztvev\u0151k feladata az volt, hogy <strong>n\u00e9gy h\u00e9ten \u00e1t&nbsp;<\/strong><strong>hetente 3x fussanak vagy s\u00e9t\u00e1ljanak. <\/strong>\u00c9rthet\u0151 m\u00f3don a r\u00e9sztvev\u0151ket \u00e9hgyomorra \u00e9s reggeli ut\u00e1n fut\u00f3kra osztott\u00e1k fel. Az eredm\u00e9nyek azonban nem mutattak jelent\u0151sebb&nbsp;cs\u00f6kken\u00e9st az \u00e9hgyomorra edz\u0151k eset\u00e9ben. A tanulm\u00e1ny szerint a <strong>hipokalorikus<\/strong> <strong>\u00e9trenddel<\/strong>&nbsp;\u00f6sszek\u00f6t\u00f6tt <strong>aerob testmozg\u00e1s<\/strong> <strong>mindk\u00e9t csoportban<\/strong> megv\u00e1ltoztatta a test\u00f6sszet\u00e9telt<strong>.<\/strong> <span style=\"color: #ff6600;\">[2] [5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rann_tr_ning_nala_no.png\" alt=\"Reggeli edz\u00e9s \u00e9hgyomorra\" title=\"Reggeli edz\u00e9s \u00e9hgyomorra\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<p>Milyen k\u00f6vetkeztet\u00e9st lehet ebb\u0151l levonni? A kardi\u00f3 edz\u00e9s \u00e9hgyomorra j\u00f3 hat\u00e1ssal lehet <strong>bizonyos t\u00edpus\u00fa emberek&nbsp;<\/strong>sz\u00e1m\u00e1ra. Seg\u00edthet megszabadulni&nbsp;<strong>a felesleges zs\u00edrt\u00f3l a probl\u00e9m\u00e1s r\u00e9szeken. <\/strong>Olyan&nbsp;<strong>n\u0151k&nbsp;<\/strong>sz\u00e1m\u00e1ra lehet hasznos, akiknek <strong>13-14% <\/strong>k\u00f6r\u00fcli a <strong>testzs\u00edrjuk,&nbsp;<\/strong>illetve <strong>f\u00e9rfiaknak<\/strong>, akikn\u00e9l ez az \u00e9rt\u00e9k egy sz\u00e1mjegy\u0171, p\u00e9ld\u00e1ul <strong>5-6%.&nbsp;<\/strong>Annak ellen\u00e9re, hogy nem l\u00e9tezik egy tanulm\u00e1ny sem, amely meger\u0151s\u00edten\u00e9 ezt az elm\u00e9letet, ha a <strong>&#8220;probl\u00e9m\u00e1s r\u00e9szeken&#8221;&nbsp;<\/strong>van rajtad egy kis zs\u00edr, akkor az \u00e9hgyomorra edz\u00e9s&nbsp;<strong>seg\u00edthet&nbsp;<\/strong>ezeket a zs\u00edrsejteket&nbsp;<strong>\u00fczemanyagg\u00e1 alak\u00edtani \u00e1t<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eddig nagyon <strong>kev\u00e9s kutat\u00e1s&nbsp;<\/strong>sz\u00fcletett, hogy megb\u00edzhat\u00f3an \u00e1ll\u00edthassuk, hogy&nbsp;<strong>az \u00e9hgyomorra val\u00f3 edz\u00e9s jav\u00edt a zs\u00edr\u00e9get\u00e9sen.&nbsp;<\/strong>A&nbsp;<strong>kutat\u00f3k&nbsp;<\/strong>feladata, hogy tov\u00e1bb foglalkozzanak ezzel a gondolattal, valamint sokkal&nbsp;<strong>nagyobb mint\u00e1n \u00e9s r\u00e9sztvev\u0151k nagyobb csoportj\u00e1n&nbsp;<\/strong><strong>hajts\u00e1k v\u00e9gre<\/strong>&nbsp;a k\u00eds\u00e9rleteket.<strong>&nbsp;<\/strong>A reggeliz\u00e9s el\u0151tti edz\u00e9snek pozit\u00edv hat\u00e1sa lehet a szervezetedre, de&nbsp;<strong>fontos t\u00e9nyez\u0151&nbsp;<\/strong>marad a zs\u00edr\u00e9get\u00e9sn\u00e9l&nbsp;<strong>a kal\u00f3riabevitel \u00e9s kiad\u00e1s egyenlete<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tobb_zsirt_egetunk_reggel_mint_este\"><\/span>T\u00f6bb zs\u00edrt \u00e9get\u00fcnk reggel, mint este?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha olyan cikkeket olvasol, amelyek a&nbsp;a kardi\u00f3 edz\u00e9sre megfelel\u0151 napszakkal foglalkoznak, gyakran tal\u00e1lkozhatsz <strong>a reggeli el\u0151tti \u00e9s ut\u00e1ni&nbsp;<\/strong>edz\u00e9sek \u00f6sszehasonl\u00edt\u00e1s\u00e1val. L\u00e9teznek olyan&nbsp;<strong>tanulm\u00e1nyok,&nbsp;<\/strong>amelyek&nbsp;<strong>az \u00e9hgyomorra v\u00e9gzett edz\u00e9s el\u0151nyeit t\u00e1masztj\u00e1k al\u00e1,&nbsp;<\/strong>de olyan&nbsp;<strong>tanulm\u00e1nyok&nbsp;<\/strong>is, amelyek eredm\u00e9nyei szerint&nbsp;<strong>nincs egett\u00f6r\u0151 k\u00fcl\u00f6nbs\u00e9g<\/strong>&nbsp;az \u00e9tkez\u00e9s el\u0151tt \u00e9s ut\u00e1n v\u00e9gzett edz\u00e9s k\u00f6z\u00f6tt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindig figyelembe kell venni azt is, hogy <strong>\u00e9hgyomorral&nbsp;<\/strong>a test&nbsp;<strong>nem k\u00e9pes olyan intenz\u00edv edz\u00e9st&nbsp;<\/strong>v\u00e9grehajtani, mint az \u00fczemanyag p\u00f3tl\u00e1sa ut\u00e1n. Reggel, reggeliz\u00e9s el\u0151tt a test&nbsp;<strong>t\u00f6bb zs\u00edrt,&nbsp;<\/strong>mint sz\u00e9nhidr\u00e1tot, egy\u00fattal pedig&nbsp;<strong>kevesebb kal\u00f3ri\u00e1t&nbsp;<\/strong>is&nbsp;<strong>\u00e9get<\/strong><strong>.<\/strong>&nbsp;Egy 2012-es tanulm\u00e1ny szerint <strong>az aerob edz\u00e9sn\u00e9l nem l\u00e9<\/strong><strong>nyeges a napszak. <\/strong>Olyan gyakorlatokn\u00e1l j\u00e1tszik szerepet, amelyek&nbsp;<strong>a rugalmass\u00e1gra \u00e9s az er\u0151re <\/strong>ir\u00e1nyulnak.&nbsp;Ez a <strong>testh\u0151m\u00e9rs\u00e9klet v\u00e1ltoz\u00e1sa&nbsp;<\/strong>miatt van a nap folyam\u00e1n.&nbsp;Mivel k\u00e9s\u0151bb <strong>emelkedik&nbsp;a h\u0151m\u00e9rs\u00e9klet,&nbsp;<\/strong>az&nbsp;<strong>edz\u00e9s k\u00f6nnyebbnek t\u0171nik,&nbsp;<\/strong>f\u0151leg, ha er\u0151s\u00edt\u0151 edz\u00e9sr\u0151l van sz\u00f3. <span style=\"color: #ff6600;\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <strong>zs\u00edrcs\u00f6kkent\u00e9s sor\u00e1n&nbsp;<\/strong>az egyik lehets\u00e9ges&nbsp;<strong>legfontosabb t\u00e9nyez\u0151r\u0151l&nbsp;<\/strong>2013-ban jelent meg egy tanulm\u00e1ny.&nbsp;A tanulm\u00e1ny szerint a sikeres <strong>tests\u00falycs\u00f6kkent\u00e9sn\u00e9l&nbsp;<\/strong>jelent\u0151s t\u00e9nyez\u0151 a&nbsp;<strong>gondolat, illetve \u00e9rz\u00e9s, hogy&nbsp;<\/strong>az \u00e9letben jelentkez\u0151&nbsp;<strong>korl\u00e1tok ellen\u00e9re k\u00e9pes vagy edzeni<\/strong>. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rann_tr_ning_a_spa_ovanie_tuku.png\" alt=\"Reggeli edz\u00e9s \u00e9s zs\u00edr\u00e9get\u00e9s\" width=\"843\" height=\"562\" title=\"Reggeli edz\u00e9s \u00e9s zs\u00edr\u00e9get\u00e9s\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Mi\u00e9rt v\u00e1lasszuk a reggelt a kardi\u00f3z\u00e1shoz?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Rutin<\/strong>&nbsp;&#8211; az edz\u00e9s&nbsp;<strong>rendszeress\u00e9get<\/strong>&nbsp;ig\u00e9nyel \u00e9s sokak sz\u00e1m\u00e1ra egyszer\u0171bb letudni reggel az edz\u00e9st.&nbsp;<strong>D\u00e9lut\u00e1n&nbsp;<\/strong>t\u00f6bb&nbsp;<strong>akad\u00e1ly<\/strong> \u00e1llhat az edz\u00e9s \u00fatj\u00e1ba, <strong>mint reggel<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[8]<\/span><\/li><li><strong>El\u00e9gedetts\u00e9g napk\u00f6zben<\/strong>&nbsp;&#8211; nagyszer\u0171 \u00e9rz\u00e9s \u00fagy kezdeni a napot, hogy siker\u00fclt <strong>valamit&nbsp;<\/strong>tenned&nbsp;<strong>az eg\u00e9szs\u00e9ged\u00e9rt<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[10]<\/span><\/li><li><strong>Sz\u00e9nhidr\u00e1t a reggelib\u0151l<\/strong>&nbsp;&#8211; ha csak&nbsp;<strong>reggeliz\u00e9s ut\u00e1n<\/strong>&nbsp;szokt\u00e1l edzeni, kihaszn\u00e1lhatod az&nbsp;<strong>energiapotenci\u00e1lj\u00e1t.<\/strong> Megszokott reggeli a&nbsp;<strong>rostban \u00e9s sz\u00e9nhidr\u00e1tban<\/strong> gazdag t\u00e1pl\u00e1l\u00e9k, p\u00e9ld\u00e1ul a gy\u00fcm\u00f6lcs\u00f6k. <span style=\"color: #ff6600;\">[8]<\/span><\/li><li><strong>Jav\u00edt a figyelmen<\/strong>&nbsp;&#8211; a fizikai tev\u00e9kenys\u00e9g hat\u00e1ssal van koncentr\u00e1ci\u00f3ra, a reggeli edz\u00e9s ez\u00e9rt jav\u00edthat a figyelmeden napk\u00f6zben. <span style=\"color: #ff6600;\">[11]<\/span><\/li><li><strong>Jobb kedv napk\u00f6zben&nbsp;<\/strong>&#8211; biztosan tudod, hogy edz\u00e9s k\u00f6zben endorfin &#8211; boldogs\u00e1ghormon &#8211; szabadul fel. A j\u00f3kedv eg\u00e9sz nap elk\u00eds\u00e9r \u00e9s a munkak\u00f6rnyezeted is befoly\u00e1solja. <span style=\"color: #ff6600;\">[12]<\/span><\/li><li><strong>Jav\u00edt az alv\u00e1son<\/strong>&nbsp;&#8211; egy 2014-es tanulm\u00e1ny kimutatta, hogy <strong>jobban alszanak,&nbsp;<\/strong>akik&nbsp;<strong>reggel 7:00-kor edzettek.<\/strong>&nbsp;A reggeli edz\u00e9s hat\u00e1s\u00e1ra&nbsp;<strong>ritk\u00e1bban \u00e9bredtek fel<\/strong>&nbsp;\u00e9jjel \u00e9s <strong>t\u00f6bb id\u0151t&nbsp;<\/strong>t\u00f6lt\u00f6ttek a&nbsp;<strong>m\u00e9lyalv\u00e1s f\u00e1zis\u00e1ban<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span><\/li><li><strong>\u00c9lvezd a reggeli term\u00e9szetet<\/strong>&nbsp;&#8211; ha reggel futni m\u00e9sz, fuss a term\u00e9szetben. Keress egy k\u00f6zeli erd\u0151t vagy parkot, \u00e9s \u00e9lvezd s reggeli nyugalmat, a madarak csicserg\u00e9s\u00e9t \u00e9s a nap kezdet\u00e9t. <span style=\"color: #ff6600;\">[10]<\/span><\/li><li><strong>Jav\u00edt az \u00e9tv\u00e1gyadon<\/strong>&nbsp;&#8211; az edz\u00e9snek az \u00e9tv\u00e1gyad szab\u00e1lyz\u00e1s\u00e1ra is hat\u00e1sa van a <strong>ghrelin, vagyis az&nbsp;\u00e9hs\u00e9g\u00e9rt felel\u0151s hormon&nbsp;<\/strong>cs\u00f6kkent\u00e9s\u00e9vel<strong>.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00c9rdekel a reggeli edz\u00e9s t\u00f6bbi el\u0151nye? Olvass r\u00f3la a cikk\u00fcnkben: <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/9-erv-a-reggeli-edzes-mellett\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">9 \u00e9rv a reggeli edz\u00e9s mellett<\/a><\/span>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/v_hody_rann_ho_tr_ningu.jpg\" alt=\"A reggeli edz\u00e9s el\u0151nyei\" width=\"843\" height=\"562\" title=\"A reggeli edz\u00e9s el\u0151nyei\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Milyen_kardio_a_legjobb_a_fogyasra\"><\/span>Milyen kardi\u00f3 a legjobb a fogy\u00e1sra?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A lerak\u00f3dott zs\u00edr zs\u00edrsejtjeinek el\u00e9get\u00e9s\u00e9hez <strong>aerob tev\u00e9kenys\u00e9get&nbsp;<\/strong>kell kifejteni, amely zs\u00edrt haszn\u00e1l&nbsp;<strong>els\u0151dleges \u00fczemanyagforr\u00e1sk\u00e9nt.<\/strong>&nbsp;Aerob tev\u00e9kenys\u00e9gnek sz\u00e1m\u00edt az olyan edz\u00e9s, amely sor\u00e1n a sz\u00edv \u00e9s a t\u00fcd\u0151 oxig\u00e9nt haszn\u00e1lnak \u00fczemanyagk\u00e9nt hosszabb, 15-20 perces id\u0151n kereszt\u00fcl. Az aerob edz\u00e9s sor\u00e1n <strong>az oxig\u00e9n, a zs\u00edr \u00e9s a sz\u00e9nhidr\u00e1t&nbsp;<\/strong>kombin\u00e1ci\u00f3j\u00e1nak k\u00f6sz\u00f6nhet\u0151en&nbsp;<strong>ATP<\/strong> (adenozin-trifoszf\u00e1t)<strong>&nbsp;<\/strong>termel\u0151dik, amely <strong>minden<\/strong> <strong>sejtn\u00e9l az \u00fczemanyag&nbsp;<\/strong>szerep\u00e9t t\u00f6lti be<strong>.<\/strong> <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/najlep_ie_kardio_na_chudnutie.jpg\" alt=\"A legjobb kardio gyakorlatok\" title=\"A legjobb kardio gyakorlatok\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>1. Fut\u00e1s<\/strong>&nbsp;&#8211; a kardi\u00f3 edz\u00e9s&nbsp;<strong>legn\u00e9pszer\u0171bb<\/strong> <strong>form\u00e1i&nbsp;<\/strong>k\u00f6z\u00e9 tartozik. Egy \u00f3ra fut\u00e1s alatt k\u00f6r\u00fclbel\u00fcl&nbsp;<strong>600 kal\u00f3ri\u00e1t<\/strong>&nbsp;\u00e9gethetsz el. Annak ellen\u00e9re, hogy a fut\u00e1s&nbsp;<strong>magasabb intenzit\u00e1s\u00fa&nbsp;<\/strong>tev\u00e9kenys\u00e9g, nem l\u00e9pi \u00e1t az anaerob tev\u00e9kenys\u00e9gek&nbsp;\u201chat\u00e1r\u00e1t\u201d, amely sor\u00e1n sz\u00e9nhidr\u00e1tokat \u00e9get\u00fcnk. T\u00f6bbek k\u00f6z\u00f6tt ez az <strong>egyik legk\u00f6nnyebben el\u00e9rhet\u0151 sport\u00e1g,&nbsp;<\/strong>amelyhez el\u00e9g&nbsp;<strong>egy megfelel\u0151 cip\u0151&nbsp;<\/strong>\u00e9s a zs\u00edrt\u00f3l val\u00f3 megszabadul\u00e1shoz val\u00f3 kedv. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. Ugr\u00e1l\u00f3k\u00f6telez\u00e9s<\/strong> &#8211; az <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/ugralokotel-crossfit-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ugr\u00e1l\u00f3k\u00f6t\u00e9len<\/a><\/span> k\u00edv\u00fcl nem lesz sz\u00fcks\u00e9ged ehhez a kardi\u00f3 tev\u00e9kenys\u00e9ghez semmilyen speci\u00e1lis felszerel\u00e9sre. Az ugr\u00e1l\u00f3k\u00f6telez\u00e9ssel ak\u00e1r <strong>1000 kal\u00f3ri\u00e1t is<\/strong> \u00e9gethetsz <strong>\u00f3r\u00e1nk\u00e9nt. <\/strong>A legjobb azonban <strong>r\u00f6vid intervallumokban <\/strong>haszn\u00e1lni, hogy megel\u0151zd a <strong>cs\u00edp\u0151 vagy a l\u00e1b <\/strong>s\u00e9r\u00fcl\u00e9s\u00e9t. A legjobb eredm\u00e9nyek\u00e9rt az ugr\u00e1l\u00f3k\u00f6t\u00e9l mozgat\u00e1s\u00e1ra <strong>a csukl\u00f3d<\/strong> haszn\u00e1ld<strong> (ne a kezed) <\/strong>\u00e9s csak <strong>kicsivel az ugr\u00e1l\u00f3k\u00f6t\u00e9l p\u00e1ly\u00e1ja felett <\/strong>ugr\u00e1lj<strong>. <\/strong><span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Bicikliz\u00e9s<\/strong>&nbsp;&#8211; <strong>szoba-<\/strong>&nbsp;vagy&nbsp;<strong>klasszikus ker\u00e9kp\u00e1ron,&nbsp;<\/strong>a bicikliz\u00e9s&nbsp;<strong>egy sz\u00f3rakoztat\u00f3 \u00e9s hat\u00e9kony m\u00f3dszer&nbsp;<\/strong>a kal\u00f3ria \u00e9get\u00e9s\u00e9re. <strong>Egy \u00f3ra alatt ak\u00e1r 600 kal\u00f3ri\u00e1t is el\u00e9gethetsz&nbsp;<\/strong>vele, de persze ez a sebess\u00e9gt\u0151l f\u00fcgg. A szobaker\u00e9kp\u00e1r el\u0151nye, hogy <strong>el\u00e9rhet\u0151 az edz\u0151teremben,&nbsp;<\/strong>ugyanis nem tartozik azon g\u00e9pek k\u00f6z\u00e9, amelyekre folyton v\u00e1rni kell. A&nbsp;klasszikus outdoor bicikliz\u00e9s el\u0151nye, hogy v\u00e1ltozatos lehet &#8211; az \u00fatvonal neh\u00e9zs\u00e9g\u00e9t \u00e9s intenzit\u00e1s\u00e1t te hat\u00e1rozhatod meg. A test\u00e9p\u00edt\u0151k sz\u00e1m\u00e1ra el\u0151ny, hogy a bicikliz\u00e9ssel&nbsp;<strong>jav\u00edthatnak a n\u00e9gyfej\u0171 combizom szepar\u00e1ci\u00f3j\u00e1n<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[13] [15]<\/span><\/p>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>4. L\u00e9pcs\u0151z\u00e9s<\/strong>&nbsp;&#8211; <strong>klasszikus l\u00e9pcs\u0151k<\/strong> egy \u00e9p\u00fcletben vagy l\u00e9pcs\u0151kh\u00f6z hasonl\u00f3 <strong>stepper<\/strong> az edz\u0151termedben, \u00e9s jobban megdolgoztatod magad, mint gondoln\u00e1d. Ezzel a tev\u00e9kenys\u00e9ggel <strong>\u00e1tlagos temp\u00f3val 500 &#8211; 600 kal\u00f3ri\u00e1t&nbsp;<\/strong>\u00e9gethetsz el. <strong>H\u00e1tr\u00e1nya,<\/strong> hogy&nbsp;<strong>leterheli az \u00edz\u00fcleteket,&nbsp;<\/strong>ez\u00e9rt nem \u00e9pp a legmegfelel\u0151bb edz\u00e9s p\u00e9ld\u00e1ul azok sz\u00e1m\u00e1ra, akinek probl\u00e9m\u00e1juk van a t\u00e9rd\u00fckkel. Ha a lak\u00f3h\u00e1zadban l\u00e9v\u0151 l\u00e9pcs\u0151k&nbsp;mellett d\u00f6ntesz, v\u00e1lassz egy olyan id\u0151pontot, amikor az edz\u00e9seddel nem korl\u00e1tozod a szembej\u00f6v\u0151 szomsz\u00e9dokat. <span style=\"color: #ff6600;\">[14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. \u00dasz\u00e1s<\/strong> &#8211; ugyan \u00fasz\u00e1s k\u00f6zben nem izzadsz meg, de k\u00f6r\u00fclbel\u00fcl <strong>600 kal\u00f3ri\u00e1t&nbsp;<\/strong>\u00e9gethetsz el vele&nbsp;<strong>\u00f3r\u00e1nk\u00e9nt.<\/strong>&nbsp;Ez a kardi\u00f3 t\u00edpus nagyszer\u0171, ha szereted a vizet, szeretn\u00e9d&nbsp;<strong>az \u00f6sszes izomcsoportod edzeni <\/strong>\u00e9s&nbsp;<strong>megel\u0151zni a s\u00e9r\u00fcl\u00e9seket<\/strong> is. A kal\u00f3ri\u00e1k sz\u00e1ma az \u00fasz\u00e1snemen is m\u00falik, mert pillang\u00f3\u00fasz\u00e1s sor\u00e1n t\u00f6bbet \u00e9getsz el, mint mell\u00fasz\u00e1s k\u00f6zben. A gravit\u00e1ci\u00f3val harcolva kal\u00f3ri\u00e1t \u00e9getsz, az eg\u00e9sz tested megdolgoztatod \u00e9s egy kis id\u0151re egy teljesen m\u00e1sik vil\u00e1gban tal\u00e1lod magadat. <span style=\"color: #ff6600;\">[13] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kardi\u00f3 edz\u00e9st\u00edpusok mell\u00e9 biztosan j\u00f3l j\u00f6n p\u00e1r <strong>tipp, <\/strong>hogyan <strong>cs\u00f6kkentsd a felesleges zs\u00edrt <\/strong>gyorsan \u00e9s hat\u00e9konyan. Ha \u00e9rdekel ez a t\u00e9ma, <strong>olvasd el a cikk\u00fcnket:<\/strong> <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/17-tipp-zsirvesztes-gyorsan-hatekonyan\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">17 tipp, hogvan dobjuk le a felesleges zs\u00edrt gyorsan \u00e9s hat\u00e9konyan<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A reggeli kardi\u00f3<\/strong>&nbsp;egy\u00e9rtelm\u0171en nagyszer\u0171 m\u00f3d arra, hogyan <strong>kezdj\u00fck a napunkat&nbsp;<\/strong>\u00e9s egy\u00fattal tegy\u00fcnk valamit&nbsp;<strong>az eg\u00e9szs\u00e9g\u00fcnk\u00e9rt \u00e9s alakunk\u00e9rt. <\/strong>Bizonyos tanulm\u00e1nyok r\u00e1mutattak <strong>a reggeliz\u00e9s el\u0151tt v\u00e9gzett kardi\u00f3 edz\u00e9s el\u0151nyeire,&nbsp;<\/strong>k\u00e9rd\u00e9ses azonban, hogy mindannyiunk sz\u00e1m\u00e1ra hat\u00e1sos-e. Ha neked ev\u00e9s ut\u00e1n, esetleg d\u00e9lut\u00e1n jobban megfelel a fut\u00e1s vagy a bicikliz\u00e9s, akkor&nbsp;<strong>ne er\u0151ltesd. <\/strong>Els\u0151sorban tal\u00e1ld meg&nbsp;<strong>az olyan megfelel\u0151 id\u0151t \u00e9s edz\u00e9sm\u00f3dot,&nbsp;<\/strong>amely sor\u00e1n&nbsp;<strong>j\u00f3l \u00e9rzed magad.&nbsp;<\/strong>\u00e9s amelyet&nbsp;<strong>rendszeresen v\u00e9gzel majd. <\/strong>Egy\u00fattal ne feledd, hogy a hat\u00e9kony fogy\u00e1sban az edz\u00e9sen k\u00edv\u00fcl <strong>az<\/strong><strong>&nbsp;\u00e9trend megv\u00e1ltoztat\u00e1sa<\/strong>&nbsp;is seg\u00edt. Szor\u00edtunk, hogy <strong>siker\u00fclj\u00f6n az \u00e1talakul\u00e1s \u00e9s el\u00e9rned a fitness c\u00e9ljaid.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A reggeli edz\u00e9snek t\u00f6bb el\u0151nye is van, de vajon a hat\u00e9konyabb zs\u00edr\u00e9get\u00e9s is k\u00f6z\u00e9j\u00fck tartozik? Olvassatok a reggeli kardi\u00f3 el\u0151nyeir\u0151l \u00e9s m\u00f3djair\u00f3l.<\/p>\n","protected":false},"author":25,"featured_media":80445,"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":[6456,6372,6696,7440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-238621","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-fogyas","10":"tag-kardio-hu","11":"tag-testzsir","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>A reggeli kardi\u00f3 edz\u00e9s t\u00f6bb zs\u00edrt \u00e9get el? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A reggeli edz\u00e9snek t\u00f6bb el\u0151nye is van, de vajon a hat\u00e9konyabb zs\u00edr\u00e9get\u00e9s is k\u00f6z\u00e9j\u00fck tartozik? 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