{"id":238632,"date":"2020-04-13T12:28:00","date_gmt":"2020-04-13T10:28:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=238632"},"modified":"2021-04-06T12:31:11","modified_gmt":"2021-04-06T10:31:11","slug":"antrenamentul-cardio-de-dimineata-arde-mai-multe-grasimi","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/antrenamentul-cardio-de-dimineata-arde-mai-multe-grasimi\/","title":{"rendered":"Antrenamentul cardio realizat diminea\u021ba arde mai multe gr\u0103simi?"},"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\/antrenamentul-cardio-de-dimineata-arde-mai-multe-grasimi\/#Antrenamentul_de_dimineata_%E2%80%93_inainte_sau_dupa_micul_dejun\" title=\"Antrenamentul de diminea\u021b\u0103 &#8211; \u00eenainte sau dup\u0103 micul dejun?\">Antrenamentul de diminea\u021b\u0103 &#8211; \u00eenainte sau dup\u0103 micul dejun?<\/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\/antrenamentul-cardio-de-dimineata-arde-mai-multe-grasimi\/#Ardeti_mai_multe_grasimi_dimineata_decat_seara\" title=\"Arde\u021bi mai multe gr\u0103simi diminea\u021ba dec\u00e2t seara?\">Arde\u021bi mai multe gr\u0103simi diminea\u021ba dec\u00e2t seara?<\/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\/antrenamentul-cardio-de-dimineata-arde-mai-multe-grasimi\/#Ce_exercitii_cardio_sunt_cele_mai_bune_pentru_a_pierde_in_greutate\" title=\"Ce exerci\u021bii cardio sunt cele mai bune pentru a pierde \u00een greutate?\">Ce exerci\u021bii cardio sunt cele mai bune pentru a pierde \u00een greutate?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ce parte a zilei o dedica\u021bi antrenamentului cardio? Prefera\u021bi diminea\u021ba <strong>\u00eenainte de a merge la serviciu<\/strong> sau prefera\u021bi s\u0103 fie&nbsp;<strong>dup\u0103-amiaza&nbsp;<\/strong>sau <strong>seara<\/strong>? Antrenamentul de diminea\u021b\u0103 are mai multe beneficii care nu pot fi negate, \u00eens\u0103 pe noi ne intereseaz\u0103 importan\u021ba acestuia \u00een arderea gr\u0103similor. Afla\u021bi din articol dac\u0103 este&nbsp;<strong>mai bine s\u0103 v\u0103 trezi\u021bi mai repede \u0219i s\u0103 face\u021bi antrenamente<\/strong>&nbsp;diminea\u021ba.<\/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=\"Antrenamentul de diminea\u021b\u0103 - \u00eenainte sau dup\u0103 micul dejun?\" title=\"Antrenamentul de diminea\u021b\u0103 - \u00eenainte sau dup\u0103 micul dejun?\"\/><\/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=\"Antrenamentul_de_dimineata_%E2%80%93_inainte_sau_dupa_micul_dejun\"><\/span>Antrenamentul de diminea\u021b\u0103 &#8211; \u00eenainte sau dup\u0103 micul dejun?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Antrenamentul pe stomacul gol<\/strong> are <strong>sus\u021bin\u0103tori \u0219i oponen\u021bi<\/strong>, ceea ce este u\u0219or de \u00een\u021beles, deoarece pentru mul\u021bi dintre noi nu este confortabil s\u0103 ne&nbsp;<strong>antren\u0103m imediat ce ne-am trezit<\/strong>. Mai <strong>multe studii<\/strong> au abordat subiectul antrenamentului de diminea\u021b\u0103, a\u0219a c\u0103 este mai bine s\u0103 afl\u0103m <strong>p\u0103rerea speciali\u0219tilor asupra \u00eentregii probleme.<\/strong><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cen anul 1999<\/strong>&nbsp;a fost publicat\u0103 cartea <strong>Body for LIFE<\/strong>, \u00een care autorul <strong>Bill Phillips a popularizat antrenamentul<\/strong> cardio <strong>pe stomacul gol<\/strong>. Potrivit acestei c\u0103r\u021bi, organismul este <strong>cel mai capabil s\u0103 ard\u0103 gr\u0103simea \u00een timpul acestor antrenamente<\/strong>. Potrivit autorului, dac\u0103 organismul nu prime\u0219te&nbsp;<strong>aportul de energie<\/strong> sub form\u0103 de<strong> carbohidra\u021bi,<\/strong> \u00eencepe s\u0103 <strong>ard\u0103 gr\u0103simile<\/strong>. Cartea a devenit popular\u0103, iar acest tip de antrenament este popular \u0219i \u00een prezent. \u00centrebarea este dac\u0103 acest lucru este <strong>valabil pentru toat\u0103 lumea<\/strong> \u0219i dac\u0103 este sigur s\u0103 expunem corpul la efort \u00eenainte de a primi energie. <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>Tema antrenamentelor de diminea\u021b\u0103 <strong>\u00eemparte oamenii<\/strong> \u00een dou\u0103 tabere &#8211; <strong>\u00eenainte \u0219i dup\u0103 micul dejun<\/strong>. Sus\u021bin\u0103torii <strong>antrenamentului pe stomacul gol<\/strong> argumenteaz\u0103 c\u0103 are loc <strong>o mai bun\u0103 ardere a gr\u0103similor<\/strong>. Fanii <strong>antrenamentului dup\u0103 micul dejun<\/strong> spun c\u0103 antrenamentul dup\u0103 micul dejun poate <strong>cre\u0219te nivelul glicemiei<\/strong>, ceea ce va \u00eembun\u0103t\u0103\u021bi <strong>intensitatea antrenamentului<\/strong>. Urm\u0103toarele argumente sunt <strong>protejarea \u00eempotriva oboselii \u0219i a st\u0103rii de r\u0103u<\/strong>. Deci, care parte are dreptate?&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Dac\u0103 ave\u021bi de g\u00e2nd s\u0103 face\u021bi exerci\u021bii fizice \u00eenainte de micul dejun, corpul vostru trebuie s\u0103 g\u0103seasc\u0103 energie pentru asta. V-a\u021bi trezit, v-a\u021bi \u00eembr\u0103cat \u0219i v-a\u021bi dus direct la sal\u0103, poate a\u021bi b\u0103ut o cafea \u00eenainte. Prin urmare, <strong>corpul<\/strong> este obligat s\u0103 foloseasc\u0103 <strong>depozitele de gr\u0103sime ca surs\u0103 de energie<\/strong>. Acest lucru sun\u0103 destul de logic, dar problema este c\u0103 persoanele care critic\u0103 antrenamentul cardio pe stomacul gol sus\u021bin faptul c\u0103 organismul poate consuma<strong> \u0219i depozitele de proteine<\/strong>. Aceast\u0103 veste nu este bun\u0103 pentru culturi\u0219ti \u0219i persoanele active care \u00eencearc\u0103 s\u0103 <strong>c\u00e2\u0219tige \u0219i s\u0103 \u00ee\u0219i men\u021bin\u0103 masa muscular\u0103<\/strong> prin antrenament. Noaptea, organismul <strong>descompune aminoacizii \u00een glucoz\u0103<\/strong>, iar diminea\u021ba pentru a realiza antrenamentul cardio corpul folose\u0219te drept <strong>combustibil mai multe gr\u0103simi<\/strong> <strong>\u0219i aminoacizi<\/strong>. Dac\u0103 dezvoltarea \u0219i men\u021binerea masei musculare este important\u0103 pentru voi, acest proces nu este cel mai potrivit. \u00cens\u0103, \u00eel pute\u021bi evita dac\u0103 lua\u021bi o por\u021bie de proteine dup\u0103 antrenamentul de diminea\u021b\u0103. <strong>Consuma\u021bi proteine care se diger\u0103 rapid<\/strong>, precum proteinele din <span style=\"color: #ff6600;\"><strong><a title=\"Proteine Just Whey GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">zer<\/a><\/strong><\/span> \u0219i pute\u021bi lua \u00eempreun\u0103 cu <strong><span style=\"color: #ff6600;\"><a title=\"Cazein\u0103 - GymBeam\" href=\"https:\/\/gymbeam.ro\/proteina-caseina-micelara-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">cazein\u0103<\/a><\/span>, <\/strong>care se diger\u0103 lent. <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\">Ce spun rezultatele cercet\u0103rii?<\/h3>\n\n\n\n<p><strong>Un studiu din 2010<\/strong> a comparat efectele antrenamentului \u00eenainte \u0219i dup\u0103 luarea micului dejun. Scopul studiului a fost <strong>m\u0103surarea impactului<\/strong>&nbsp;asupra <strong>arderii gr\u0103similor<\/strong> \u0219i a <strong>cre\u0219terii greut\u0103\u021bii totale<\/strong> la participan\u021bii care <strong>s-au antrenat \u00eenainte de a lua micul dejun<\/strong>. Participan\u021bii au fost b\u0103rba\u021bi \u0219i rolul lor a fost s\u0103 <strong>creasc\u0103 aportul caloric cu 20% \u0219i, \u00een acela\u0219i timp, aportul de gr\u0103simi cu 50%.<\/strong>&nbsp;Ulterior, ace\u0219tia au fost \u00eemp\u0103r\u021bi\u021bi \u00een<strong> trei grupuri<\/strong>, un grup care se antrena&nbsp;<strong>diminea\u021ba \u00eenainte de micul dejun<\/strong>, al doilea grup se antrena&nbsp;<strong>dup\u0103 micul dejun<\/strong> \u0219i al treilea grup <strong>nu se antrena<\/strong>. <strong>Grupul pasiv<\/strong>, desigur, <strong>a luat \u00een greutate<\/strong> \u0219i, de asemenea, \u00een cazul lor s-a manifestat cel mai mult <strong>rezisten\u021ba la insulin\u0103<\/strong>. Grupul care realiza<strong>&nbsp;antrenamentul dup\u0103 micul dejun<\/strong> a luat \u00een greutate cu aproximativ <strong>jum\u0103tate mai pu\u021bin<\/strong> dec\u00e2t participan\u021bii din grupul sedentar \u0219i de asemenea, au existat<strong> probleme cu insulina<\/strong>. Grupul care realiza antrenamentul<strong>&nbsp;\u00eenainte de micul dejun<\/strong> <strong>nu a luat aproape deloc \u00een greutate<\/strong>, a men\u021binut un <strong>nivel s\u0103n\u0103tos de insulin\u0103<\/strong> \u0219i, \u00een plus, a <strong>ars mai multe gr\u0103simi \u00een timpul zilei<\/strong>.&nbsp;<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>Studiul amintit a dezv\u0103luit pentru prima dat\u0103 <strong>beneficiile antrenamentului \u00eenainte de micul dejun<\/strong> \u00een facilitarea <strong>adapt\u0103rii musculare<\/strong>, \u00eembun\u0103t\u0103\u021birea <strong>toleran\u021bei la glucoz\u0103<\/strong>&nbsp;\u0219i a <strong>sensibilit\u0103\u021bii la insulin\u0103,<\/strong> \u00een cazul dietei cu un con\u021binut ridicat de calorii \u0219i bogate \u00een gr\u0103simi.&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<p>Un studiu similar s-a efectuat <strong>\u00een 2013<\/strong>, unde rolul participan\u021bilor era s\u0103 fac\u0103 jogging diminea\u021ba. Alerg\u0103torii au fost \u00eemp\u0103r\u021bi\u021bi \u00een dou\u0103 grupuri, primul grup a alergat <strong>\u00eenainte de micul dejun<\/strong> \u0219i al doilea grup a alergat&nbsp;<strong>dup\u0103 micul dejun<\/strong>. Conform rezultatelor, cei care au alergat <strong>\u00eenainte de micul dejun<\/strong> au ars \u00een medie cu <strong>20% mai multe gr\u0103simi<\/strong><strong>.<\/strong> <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>Un studiu din 2017 <\/strong>arat\u0103, de asemenea, <strong>rezultate mai bune \u00een ceea ce prive\u0219te arderea gr\u0103simiilor \u00een cazul antrenamentului \u00eenainte de micul dejun. <\/strong>Cei care au alergat <b>\u00eenainte de micul dejun, <\/b>aderea gr\u0103similor poate fi atribuit\u0103<strong> nivelului sc\u0103zut de zah\u0103r<\/strong>. Pe de alt\u0103 parte, s-a constatat c\u0103 dac\u0103 b\u0103rba\u021bii au consumat<strong>&nbsp;micul dejun<\/strong>, <strong>au ars mai multe calorii \u00een timpul antrenamentului<\/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>Alt studiu a urm\u0103rit impactul <strong>antrenamentului aerob<\/strong>&nbsp;\u00eenainte \u0219i dup\u0103 micul dejun cu ajutorul a&nbsp;<strong>20 de femei tinere<\/strong>. Rolul lor a fost s\u0103 alerge de <strong>3 ori pe s\u0103pt\u0103m\u00e2n\u0103 sau s\u0103 mearg\u0103 pe jos, timp de 4 s\u0103pt\u0103m\u00e2ni<\/strong>. Evident, participantele au fost \u00eemp\u0103r\u021bite \u00een dou\u0103 grupuri, cele care se antrenau \u00eenainte \u0219i cele care se antrenau dup\u0103 micul dejun. Rezultatele nu au ar\u0103tat o pierde \u00een greutate semnificativ\u0103 \u00een cazul antrenamentului \u00eenainte de micul dejun. Studiul sugereaz\u0103 c\u0103 <strong>exerci\u021biile aerobe<\/strong> asociate cu o&nbsp;<strong>diet\u0103 hipocaloric\u0103 au condi\u021bionat modific\u0103ri <\/strong>ale<strong>&nbsp;<\/strong>corpului <strong>\u00een ambele grupuri<\/strong><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=\"Antrenamentul cardio de diminea\u021b\u0103\" title=\"Antrenamentul cardio de diminea\u021b\u0103\"\/><\/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>Care este concluzia? Antrenamentul cardio \u00eenainte de micul dejun poate fi benefic pentru un<strong> anumit tip de persoane<\/strong> \u0219i pentru a sc\u0103pa de <strong>excesul de gr\u0103simi<\/strong>. Poate fi util pentru <strong>femeile<\/strong> care au o <strong>gr\u0103sime corporal\u0103<\/strong> de aproximativ <strong>13-14%<\/strong> \u0219i pentru&nbsp;<strong>b\u0103rba\u021bii<\/strong> care au o gr\u0103sime corporal\u0103 ce define\u0219te o valore cu o singur\u0103 cifr\u0103, de exemplu <strong>5-6%<\/strong>. De\u0219i nu exist\u0103 studii care s\u0103 confirme aceast\u0103 teorie, dac\u0103 ave\u021bi un con\u021binut sc\u0103zut de gr\u0103simi \u00een <strong>\u201ezonele cu probleme\u201d<\/strong>, antrenamentul \u00eenainte de micul dejun v\u0103&nbsp;<strong>poate ajuta<\/strong>&nbsp;s\u0103&nbsp;<strong>transforma\u021bi<\/strong>&nbsp;aceste celule de gr\u0103sime \u00een <strong>combustibil<\/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>Exist\u0103 foarte <strong>pu\u021bine cercet\u0103ri<\/strong>, care s\u0103 sus\u021bin\u0103 afirma\u021bia c\u0103 <strong>antrenamentul \u00eenainte de micul dejun \u00eembun\u0103t\u0103\u021be\u0219te semnificativ arderea gr\u0103similor<\/strong>. <strong>Oamenii de \u0219tiin\u021b\u0103<\/strong> trebuie s\u0103 cerceteze \u00een continuare aceast\u0103 idee \u0219i s\u0103&nbsp;<strong>realizeze cercet\u0103ri<\/strong> pe un num\u0103r&nbsp;<strong>mult mai mare \u0219i grupuri de participan\u021bi<\/strong>. Exerci\u021biile fizice \u00eenainte de micul dejun pot avea un efect pozitiv asupra corpului, dar un <strong>factor mai important<\/strong> \u00een arderea gr\u0103similor este s\u0103 ave\u021bi un echilibru&nbsp;<strong>\u00eentre aportul caloric \u0219i consum<\/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=\"Ardeti_mai_multe_grasimi_dimineata_decat_seara\"><\/span>Arde\u021bi mai multe gr\u0103simi diminea\u021ba dec\u00e2t seara?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 \u00eencepe\u021bi s\u0103 citi\u021bi articole care dezbat problema privind ce parte a zilei este mai potrivit\u0103 pentru antrenamentele cardio, ve\u021bi \u00eent\u00e2lni compara\u021bii frecvente ale antrenamentelor <strong>\u00eenainte \u0219i dup\u0103 micul dejun<\/strong>. Exist\u0103 <strong>studii<\/strong>&nbsp;care <strong>confirm\u0103 beneficiile antrenamentului \u00eenainte de micul dejun<\/strong>, dar \u0219i <strong>studii<\/strong>&nbsp;care afirm\u0103 c\u0103 nu sunt&nbsp;<strong>diferen\u021be importante<\/strong>&nbsp;\u00eentre antrenamentele dinainte \u0219i dup\u0103 luarea micului dejun.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trebuie s\u0103 \u021bine\u021bi cont de faptul c\u0103,&nbsp;<strong>\u00eenainte de a lua micul dejun organismul nu este capabil<\/strong> s\u0103 efectueze un&nbsp;<strong>antrenament la fel de intens<\/strong>. Diminea\u021ba \u00eenainte de micul dejun <strong>arde mai multe gr\u0103simi<\/strong> dec\u00e2t carbohidra\u021bi, dar, de asemenea, arde \u0219i <strong>mai pu\u021bine calorii<\/strong>. Conform unui studiu din 2012,<strong> \u00een cazul antrenamentului aerob nu important momentul \u00een care v\u0103 antrena\u021bi.<\/strong> Acesta joac\u0103 un rol important \u00een cazul antrenamentelor, care se concentreaz\u0103 pe <strong>flexibilitate \u0219i for\u021b\u0103<\/strong>. Acest fapt se datoreaz\u0103&nbsp;<strong>schimb\u0103rii temperaturii corpului<\/strong> \u00een timpul zilei \u0219i datorit\u0103 <strong>cre\u0219terii&nbsp;<\/strong>temperaturii corpului,&nbsp;<strong>efortul depus pare mai u\u0219or<\/strong>, mai ales c\u00e2nd vine vorba de antrenamentele cu greut\u0103\u021bi. <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>Poate unul dintre <strong>cei mai importan\u021bi factori \u00een reducerea gr\u0103similor<\/strong> a fost publicat \u00eentr-un studiu din 2013. Studiul sugereaz\u0103 c\u0103 un factor important pentru&nbsp;<strong>pierderea eficient\u0103 \u00een greutate<\/strong> este <strong>g\u00e2ndul sau sentimentul<\/strong> c\u0103 v\u0103 <strong>pute\u021bi antrena, \u00een ciuda limit\u0103rilor<\/strong>&nbsp;cu care v\u0103 confrunta\u021bi. <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=\"Antrenamentul de diminea\u021b\u0103 \u0219i arderea gr\u0103similor\" width=\"843\" height=\"562\" title=\"Antrenamentul de diminea\u021b\u0103 \u0219i arderea gr\u0103similor\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">De ce s\u0103 alege\u021bi s\u0103 realiza\u021bi un antrenament cardio diminea\u021ba?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Rutina<\/strong>&nbsp;&#8211; antrenamentele necesit\u0103 <strong>regularitate<\/strong> \u0219i pentru mul\u021bi oameni este mai u\u0219or s\u0103 se antreneze diminea\u021ba. <strong>Dup\u0103-amiaza <\/strong>pot ap\u0103rea <strong>mai multe obstacole<\/strong>&nbsp;dec\u00e2t <strong>diminea\u021ba<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[8]<\/span><\/li><li><strong>Satisfac\u021bia<\/strong><strong>&nbsp;din timpul zilei<\/strong> &#8211; este minunat s\u0103 \u00eencepe\u021bi ziua cu sentimentul c\u0103 a\u021bi reu\u0219it s\u0103 face\u021bi <strong>ceva pentru s\u0103n\u0103tatea voastr\u0103<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[10]<\/span><\/li><li><strong>Carbohidra\u021bii de la micul dejun<\/strong> &#8211; dac\u0103 obi\u0219nui\u021bi s\u0103 v\u0103 antrena\u021bi dup\u0103 <strong>micul dejun<\/strong>, ve\u021bi folosi <strong>poten\u021bialul energetic<\/strong>&nbsp;oferit de acesta. Masa de diminea\u021b\u0103 este bogat\u0103 \u00een <strong>fibre \u0219i carbohidra\u021bi<\/strong>, precum sunt fructele. <span style=\"color: #ff6600;\">[8]<\/span><\/li><li><strong>O s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi aten\u021bia&nbsp;<\/strong>&#8211; activitatea fizic\u0103 influen\u021beaz\u0103 concentrarea, astfel antrenamentele de diminea\u021b\u0103 v\u0103 pot \u00eembun\u0103t\u0103\u021bi aten\u021bia din timpul zilei. <span style=\"color: #ff6600;\">[11]<\/span><\/li><li><strong>O stare de spirit mai bun\u0103 \u00een timpul zilei&nbsp;<\/strong>&#8211; sigur \u0219ti\u021bi c\u0103 endorfinele &#8211; hormonii fericirii &#8211; sunt secretate \u00een timpul antrenamentelor. O stare de spirit mai bun\u0103 o s\u0103 v\u0103 \u00eenso\u021beasc\u0103 \u00een timpul zilei \u0219i o s\u0103 v\u0103 influen\u021beze \u0219i mediul de lucru. <span style=\"color: #ff6600;\">[12]<\/span><\/li><li><strong>Ve\u021bi avea parte de un somn mai bun<\/strong>&nbsp;&#8211; un studiu din 2014 a ar\u0103tat c\u0103&nbsp;persoanelor care s-au <strong>antrenat la 7:00 diminea\u021ba<\/strong>, au avut parte de un somn mai bun. Antrenamentul de diminea\u021b\u0103 a avut ca efect un somn mai lini\u0219tit cu&nbsp;<strong>mai pu\u021bine treziri<\/strong>&nbsp;\u0219i implicit un&nbsp;<strong>somn mai profund<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span><\/li><li><strong>V\u0103 pute\u021bi bucura de natur\u0103<\/strong>&nbsp;&#8211; dac\u0103 merge\u021bi s\u0103 alerga\u021bi diminea\u021ba, merge\u021bi \u00een natur\u0103. G\u0103si\u021bi o p\u0103dure sau un parc \u0219i bucura\u021bi-v\u0103 de lini\u0219tea de diminea\u021b\u0103, de c\u00e2ntatul p\u0103s\u0103rilor \u0219i de \u00eenceputul zilei. <span style=\"color: #ff6600;\">[10]<\/span><\/li><li><strong>O s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi pofta de m\u00e2ncare<\/strong>&nbsp;&#8211; de asemenea, exerci\u021biile fizice influen\u021beaz\u0103 reglarea apetitului prin reducerea <strong>grelinei<\/strong>, care este un <strong>hormon ce stimuleaz\u0103 apetitul.<\/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>V\u0103 intereseaz\u0103 s\u0103 afla\u021bi \u0219i alte avantaje pe care le are antrenamentul de diminea\u021b\u0103? Citi\u021bi articolul nostru <a title=\"9 motive pentru care s\u0103 face\u021bi sport diminea\u021ba\" href=\"https:\/\/gymbeam.ro\/blog\/9-motive-pentru-care-sa-faceti-sport-dimineata\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">9 motive pentru care s\u0103 face\u021bi sport diminea\u021ba<\/a><span style=\"color: #ff6600;\">.<\/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=\"Beneficiile antrenamentului de diminea\u021b\u0103\" width=\"843\" height=\"562\" title=\"Beneficiile antrenamentului de diminea\u021b\u0103\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_exercitii_cardio_sunt_cele_mai_bune_pentru_a_pierde_in_greutate\"><\/span>Ce exerci\u021bii cardio sunt cele mai bune pentru a pierde \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a arde gr\u0103simea este necesar s\u0103 ave\u021bi parte de o&nbsp;<strong>activitate aerob\u0103,<\/strong> care folose\u0219te gr\u0103simea ca <strong>surs\u0103 principal\u0103 de combustibil.<\/strong> Activitatea aerob\u0103 este considerat\u0103 un antrenament \u00een timpul c\u0103ruia inima \u0219i pl\u0103m\u00e2nii folosesc oxigenul ca surs\u0103 de rnrtgir pentru o perioad\u0103 mai lung\u0103 de 15-20 de minute. \u00cen timpul exerci\u021biilor aerobe, datorit\u0103 combina\u021biei de <strong>oxigen, gr\u0103simi \u0219i carbohidra\u021bi<\/strong>, se produce <strong>ATP<\/strong> (adenozina trifosfat), care ac\u021bioneaz\u0103 ca un <strong>combustibil pentru toate celulele<\/strong><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=\"Cele mai bune exerci\u021bii cardio\" title=\"Cele mai bune exerci\u021bii cardio\"\/><\/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. Alergarea<\/strong>&nbsp;&#8211; este una dintre <strong>cele mai populare forme<\/strong> de antrenament cardio, iar o or\u0103 de alergare poate arde aproximativ <strong>600 de calorii<\/strong>. De\u0219i alergarea este o activitate de <strong>intensitate mare<\/strong>, aceasta nu dep\u0103\u0219e\u0219te \u201elimita\u201d activit\u0103\u021bii anaerobe, \u00een timpul c\u0103reia se ard carbohidra\u021bii. Printre altele, este <strong>unul dintre cele mai accesibile sporturi,<\/strong> pentru care ave\u021bi nevoie doar de <strong>pantofii potrivi\u021bi<\/strong> \u0219i dorin\u021ba de a sc\u0103pa de gr\u0103sime. <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. S\u0103rituri cu coarda<\/strong> &#8211; \u00een afar\u0103 de <span style=\"color: #ff6600;\"><a title=\"Coard\u0103 de s\u0103rit GymBeam\" href=\"https:\/\/gymbeam.ro\/coarda-crossfit-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">coard\u0103<\/a><\/span> nu ave\u021bi nevoie de echipament special pentru aceast\u0103 activitate. S\u0103rind coarda pute\u021bi arde p\u00e2n\u0103 la <strong>1000 de calorii pe or\u0103<\/strong>, dar cel mai bine este s\u0103 utiliza\u021bi acest\u0103 activitate \u00een <strong>intervale scurte<\/strong>, pentru a evita <strong>r\u0103nirea \u0219oldurilor sau a picioarelor<\/strong>. Pentru rezultate mai bune, pentru mi\u0219carea corzii folosi\u021bi <strong>\u00eencheietura m\u00e2inii (nu m\u00e2na<\/strong>) \u0219i s\u0103ri\u021bi <strong>u\u0219or deasupra acesteia. <\/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. Mersul pe biciclet\u0103<\/strong>&nbsp;&#8211; indiferent dac\u0103 este o <strong>biciclet\u0103 sta\u021bionar\u0103<\/strong> sau <strong>clasic\u0103<\/strong>, ciclismul este un <strong>mod distractiv \u0219i eficient<\/strong> de a arde calorii. Pute\u021bi <strong>arde p\u00e2n\u0103 la 600 de calorii pe or\u0103<\/strong>, dar depinde de vitez\u0103. Avantajul bicicletelor sta\u021bionare este <strong>disponibilitatea acestora \u00een sal\u0103<\/strong>, deoarece nu sunt unul dintre aparatele dup\u0103 se a\u0219tept\u0103 de obicei. Ciclismul clasic este avantajos pentru variabilitatea &#8211; dificultatea pistei \u0219i intensitatea pe care o stabili\u021bi voi. Pentru culturi\u0219i ciclismul \u00eei poate ajuta s\u0103 \u00ee\u0219i&nbsp;<strong>\u00eembun\u0103t\u0103\u021beasc\u0103 mu\u0219chiului cvadriceps<\/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. Urcatul sc\u0103rilor<\/strong>&#8211; indiferent dac\u0103 utiliza\u021bi <strong>sc\u0103rile clasice<\/strong> dintr-o cl\u0103dire sau un <strong>stepper<\/strong>&nbsp;din<strong>&nbsp;sala de sport<\/strong>, ve\u021bi depune mai mult efort dec\u00e2t crede\u021bi. Cu aceast\u0103 activitate pute\u021bi arde \u00eentr-un <strong>ritm moderat aproximativ 500-600 de calorii<\/strong>. <strong>Dezavantajul<\/strong> este <strong>solicitarea articula\u021biilor<\/strong>, de aceea nu este cel mai potrivit antrenament pentru persoanele cu probleme la genunchi. Dac\u0103 v\u0103 decide\u021bi s\u0103 v\u0103 antrena\u021bi pe sc\u0103rile din blocul vostru, alege\u021bi o perioad\u0103 \u00een care nu ve\u021bi limita vecinii care urc\u0103 sau coboar\u0103. <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. \u00cenotul<\/strong> &#8211; chiar dac\u0103 nu transpira\u021bi \u00een timp ce \u00eenota\u021bi, arde\u021bi <strong>aproximativ 600 de calorii pe or\u0103<\/strong>. Acest tip de antrenament cardio este excelent dac\u0103 v\u0103 place ap \u0219i v\u0103 dori\u021bi s\u0103 v\u0103 <strong>antrena\u021bi toate grupele musculare<\/strong>&nbsp;\u0219i s\u0103<strong> evita\u021bi,<\/strong> de asemenea,&nbsp;accident\u0103r<strong>ile<\/strong>. De asemenea, depinde \u0219i de stilul de \u00eenot, deoarece prin stilul fluture se ard mai multe calorii, dec\u00e2t prin stilul bras. \u00cen lupta cu gravita\u021bia pute\u021bi arde calorii, v\u0103 pute\u021bi antrena \u00eentregul corp, iar pentru un timp v\u0103 ve\u021bi afla \u00eentr-o lume complet diferit\u0103. <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>\u00cen plus, pe l\u00e2ng\u0103 antrenamentele cardio, ve\u021bi g\u0103si utile \u0219i <strong>sfaturile<\/strong> despre cum pute\u021bi reduce<strong> excesul de gr\u0103sime<\/strong> rapid \u0219i eficient. Dac\u0103 v\u0103 intereseaz\u0103 acest subiect, <strong>citi\u021bi articolul nostru<\/strong> <a title=\"17 sfaturi cum s\u0103 pierde\u021bi din gr\u0103sime rapid \u0219i eficient\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-din-grasime\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">17 sfaturi cum s\u0103 pierde\u021bi din gr\u0103sime rapid \u0219i eficient.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Un antrenament cardio de diminea\u021b\u0103 <\/strong>este un mod minunat de a<strong> \u00eencepe ziua<\/strong> \u0219i totodat\u0103, are efecte benefice pentru <strong>s\u0103n\u0103tatea \u0219i fizicul<\/strong> vostru. Unele cercet\u0103ri arat\u0103 <strong>beneficiile antrenamentului cardio \u00eenainte de micul dejun,<\/strong> dar este discutabil dac\u0103 este benefic pentru toat\u0103 lumea. Dac\u0103 prefera\u021bi s\u0103 alerga\u021bi sau s\u0103 merge\u021bi cu bicicleta dup\u0103 micul dejun sau dup\u0103-amiaz\u0103, <strong>nu v\u0103 for\u021ba\u021bi<\/strong> s\u0103 face\u021bi altfel. \u00cen primul r\u00e2nd, c\u0103uta\u021bi <strong>timpul \u0219i metoda potrivit\u0103 de antrenament<\/strong>, care v\u0103 fac s\u0103 v\u0103 <strong>sim\u021bi\u021bi bine<\/strong> \u0219i ve\u021bi face acest lucru <strong>\u00een mod regulat.<\/strong> \u00cen acela\u0219i timp, re\u021bine\u021bi c\u0103 pe l\u00e2ng\u0103 exerci\u021biile fizice v\u0103 va ajuta s\u0103 pierde\u021bi \u00een greutate \u00een mod eficient \u0219i <strong>modificarea dietei.<\/strong> V\u0103 \u021binem pumnii ca s\u0103 ob\u021bine\u021bi<strong> transformarea \u0219i s\u0103 atinge\u021bi obiectivele<\/strong> voastre <strong>fitness<\/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","protected":false},"excerpt":{"rendered":"<p>Antrenamentele realizate diminea\u021ba au mai multe beneficii, printre care \u0219i pierderea \u00een greutate \u0219i arderea gr\u0103similor? Afla\u021bi mai multe din articolul nostru.<\/p>\n","protected":false},"author":25,"featured_media":80447,"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":[90],"tags":[6698,6458,7442,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-238632","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-cardio-ro","9":"tag-exercitii-ro","10":"tag-grasime-corporala","11":"tag-pierdere-in-greutate","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>Antrenamentul cardio realizat diminea\u021ba arde mai multe gr\u0103simi? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Antrenamentele realizate diminea\u021ba au mai multe beneficii, printre care \u0219i pierderea \u00een greutate \u0219i arderea gr\u0103similor? 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