{"id":251815,"date":"2019-10-21T08:10:00","date_gmt":"2019-10-21T06:10:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=251815"},"modified":"2022-09-16T12:25:14","modified_gmt":"2022-09-16T10:25:14","slug":"9-erv-a-reggeli-edzes-mellett","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/9-erv-a-reggeli-edzes-mellett\/","title":{"rendered":"9 \u00e9rv a reggeli edz\u00e9s mellett"},"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\/9-erv-a-reggeli-edzes-mellett\/#A_reggeli_edzes_elonyei\" title=\"A reggeli edz\u00e9s el\u0151nyei\">A reggeli edz\u00e9s el\u0151nyei<\/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\/9-erv-a-reggeli-edzes-mellett\/#1_Az_egesz_nap_folyaman_noveli_az_aktivitast\" title=\"1. Az eg\u00e9sz nap folyam\u00e1n n\u00f6veli az aktivit\u00e1st\">1. Az eg\u00e9sz nap folyam\u00e1n n\u00f6veli az aktivit\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\/9-erv-a-reggeli-edzes-mellett\/#2_Noveli_a_jokedvet\" title=\"2. N\u00f6veli a j\u00f3kedvet\">2. N\u00f6veli a j\u00f3kedvet<\/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\/9-erv-a-reggeli-edzes-mellett\/#3_Tamogatja_az_alvas_minoseget\" title=\"3. T\u00e1mogatja az alv\u00e1s min\u0151s\u00e9g\u00e9t\">3. T\u00e1mogatja az alv\u00e1s min\u0151s\u00e9g\u00e9t<\/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\/9-erv-a-reggeli-edzes-mellett\/#4_Noveli_a_figyelmet\" title=\"4. N\u00f6veli a figyelmet\">4. N\u00f6veli a figyelmet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/9-erv-a-reggeli-edzes-mellett\/#5_Ellenorzes_alatt_tartja_a_vernyomast_es_a_vercukorszintet\" title=\"5. Ellen\u0151rz\u00e9s alatt tartja a v\u00e9rnyom\u00e1st \u00e9s a v\u00e9rcukorszintet\">5. Ellen\u0151rz\u00e9s alatt tartja a v\u00e9rnyom\u00e1st \u00e9s a v\u00e9rcukorszintet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/9-erv-a-reggeli-edzes-mellett\/#6_Noveli_a_kortizol-_es_tesztoszteronszintet\" title=\"6. N\u00f6veli a kortizol- \u00e9s tesztoszteronszintet\">6. N\u00f6veli a kortizol- \u00e9s tesztoszteronszintet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/9-erv-a-reggeli-edzes-mellett\/#7_Semmi_sem_fog_zavarni\" title=\"7. Semmi sem fog zavarni\">7. Semmi sem fog zavarni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/9-erv-a-reggeli-edzes-mellett\/#8_Onfegyelmet_tanit\" title=\"8. \u00d6nfegyelmet tan\u00edt\">8. \u00d6nfegyelmet tan\u00edt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/9-erv-a-reggeli-edzes-mellett\/#9_Tobb_hely_az_edzoteremben\" title=\"9. T\u00f6bb hely az edz\u0151teremben\">9. T\u00f6bb hely az edz\u0151teremben<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Rejt\u00e9ly sz\u00e1modra, hogy&nbsp;<strong>az emberek mi\u00e9rt edzenek a reggeli \u00f3r\u00e1kban?<\/strong> Nem l\u00e1tod \u00e9rtelm\u00e9t&nbsp;<strong>kor\u00e1n kelni<\/strong>&nbsp;\u00e9s ut\u00e1na <strong>edzeni?<\/strong>&nbsp;K\u00e9sz\u00edtett\u00fcnk ez\u00e9rt neked egy cikket, amely <strong>megv\u00e1ltoztatja a v\u00e9lem\u00e9nyed a kora reggeli \u00f3r\u00e1kban v\u00e9gzett edz\u00e9sr\u0151l<\/strong><strong>.<\/strong>&nbsp;A reggeli edz\u00e9s ugyanis k\u00e9pes <strong>jav\u00edtani az \u00e9leted min\u0151s\u00e9g\u00e9n&nbsp;<\/strong>fizikai, de pszichikai szempontb\u00f3l is. Fedezd fel a k\u00f6vetkez\u0151 sorokban az \u00f6sszes okot, <strong>ami\u00e9rt \u00e9rdemes elkezdened reggelente edzeni<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_reggeli_edzes_elonyei\"><\/span>A reggeli edz\u00e9s el\u0151nyei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Az_egesz_nap_folyaman_noveli_az_aktivitast\"><\/span>1. Az eg\u00e9sz nap folyam\u00e1n n\u00f6veli az aktivit\u00e1st<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sokan k\u00f6z\u00fcl\u00fcnk el se tudj\u00e1k k\u00e9pzelni a reggelt <strong>egy cs\u00e9sze k\u00e1v\u00e9 n\u00e9lk\u00fcl, <\/strong>\u00e9s csak ut\u00e1na \u00e9rzik, hogy felk\u00e9sz\u00fcltek az eg\u00e9sz napos k\u00f6teless\u00e9geikre. Pr\u00f3b\u00e1lt\u00e1l m\u00e1r a <strong>k\u00e1v\u00e9t <\/strong>egy alapos reggeli edz\u00e9ssel <strong>helyettes\u00edteni<\/strong>? A kutat\u00e1sok eredm\u00e9nyei azt mutatt\u00e1k ki, hogy <strong>10 perc s\u00e9ta a l\u00e9pcs\u0151k\u00f6n t\u00f6bb energi\u00e1val <\/strong>t\u00f6lt fel, <strong>mint egy cs\u00e9sze k\u00e1v\u00e9. <\/strong>Ezzel nem szeretn\u00e9nk azt mondani, hogy abba k\u00e9ne hagynod a k\u00e1v\u00e9z\u00e1st, hanem azt, hogy<strong> a <a href=\"https:\/\/gymbeam.hu\/koffein\" class=\"ek-link\">koffeinbevitel<\/a> \u00f6sszek\u00f6t\u00e9se fizikai aktivit\u00e1ssal m\u00e9g jobban <\/strong>felt\u00f6lthet energi\u00e1val. <span style=\"color: #ff6600;\">[4] [5] [6]<\/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> reggeli edz\u00e9s&nbsp;<\/strong>ugyanis a <strong>legjobb m\u00f3dszerek&nbsp;<\/strong>k\u00f6z\u00e9 tartozik&nbsp;<strong>az energia meg\u0151rz\u00e9s\u00e9re&nbsp;<\/strong>az eg\u00e9sz nap folyam\u00e1n. A <strong>tested \u00e9s az elm\u00e9d <\/strong>ennek k\u00f6sz\u00f6nhet\u0151en<strong>&nbsp;jobban megbirk\u00f3zik majd a mindennapos feladatokkal<\/strong>. Edz\u00e9s k\u00f6zben ugyanis <strong>a t\u00fcd\u0151 \u00e9s a sz\u00edv oxig\u00e9nnel \u00e9s t\u00e1panyagokkal <\/strong>van ell\u00e1tva, ami n\u00f6veli&nbsp;<strong>a szervezet ellen\u00e1ll\u00f3k\u00e9pess\u00e9g\u00e9t \u00e9s teljes\u00edtm\u00e9ny\u00e9t<\/strong>.&nbsp;Az energia n\u00f6vel\u00e9se ez\u00e9rt&nbsp;<strong>cs\u00f6kkenti a f\u00e1radts\u00e1got&nbsp;<\/strong>\u00e9s megszabadulhatsz a kimer\u00fclts\u00e9g \u00e9rz\u00e9s\u00e9t\u0151l. <span style=\"color: #ff6600;\">[5] [6]<\/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\/unnamed_3_.jpg\" alt=\"9 \u00e9rv a reggeli edz\u00e9s mellett\" width=\"843\" height=\"562\" title=\"9 \u00e9rv a reggeli edz\u00e9s mellett\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Noveli_a_jokedvet\"><\/span>2. N\u00f6veli a j\u00f3kedvet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudom\u00e1nyosan bizony\u00edtott, hogy az edz\u00e9s <strong>jav\u00edt a hangulaton&nbsp;<\/strong>\u00e9s j\u00f3t\u00e9kony hat\u00e1ssal van&nbsp;<strong>a depresszi\u00f3 \u00e9s szorong\u00e1s ellen.<\/strong>&nbsp;A testben az edz\u00e9s ut\u00e1n&nbsp;<strong>endorfinok&nbsp;<\/strong>szabadulnak fel, ami cs\u00f6kkenti a&nbsp;<strong>stresszt \u00e9s a f\u00e1jdalmat.&nbsp;<\/strong>Az&nbsp;<strong>\u201cendorfin\u201d<\/strong>&nbsp;sz\u00f3t k\u00e9t kifejez\u00e9sb\u0151l rakt\u00e1k \u00f6ssze&nbsp;<strong>&#8211; <\/strong><strong>endog\u00e9n, <\/strong>ami azt jelenti, hogy a szervezeten bel\u00fcl, \u00e9s&nbsp;<strong>morfin. <\/strong>Az endorfinok hasonl\u00f3 hat\u00e1ssal vannak a test\u00fcnkre, mint az <strong>opioidok<\/strong>&nbsp;elnevez\u00e9s\u0171 kateg\u00f3ri\u00e1ba tartoz\u00f3 drogok. Az orvostudom\u00e1nyban is haszn\u00e1lj\u00e1k az opioidokat, mert&nbsp;<strong>euf\u00f3ria \u00e9rz\u00e9s\u00e9t keltik \u00e9s cs\u00f6kkentik a f\u00e1jdalmat<\/strong><strong>. <\/strong><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>Az<strong>&nbsp;endorfinokat&nbsp;<\/strong>a szervezet az edz\u00e9s idej\u00e9t\u0151l f\u00fcggetlen\u00fcl kibocs\u00e1jtja. A reggeli edz\u00e9s hat\u00e1s\u00e1ra viszont <strong>boldogabban \u00e9rkezhetsz a munkahelyedre&nbsp;<\/strong>\u00e9s <strong>napk\u00f6zben j\u00f3 hangulatod&nbsp;<\/strong>lesz. Ha este edzel \u00e9s ut\u00e1na aludni m\u00e9sz, akkor&nbsp;<strong>az endorfin hat\u00e1s\u00e1t&nbsp;<\/strong>kev\u00e9sb\u00e9&nbsp;<strong>\u00e9lvezheted,&nbsp;<\/strong>mint a reggeli edz\u00e9s ut\u00e1n. <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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Tamogatja_az_alvas_minoseget\"><\/span>3. T\u00e1mogatja az alv\u00e1s min\u0151s\u00e9g\u00e9t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egy 2014-es tanulm\u00e1ny eredm\u00e9nyei alapj\u00e1n <strong>a reggeli edz\u00e9s pozit\u00edv hat\u00e1ssal van az alv\u00e1sra.&nbsp;<\/strong>A tanulm\u00e1ny r\u00e9sztvev\u0151i&nbsp;\u00e1ll\u00edtott\u00e1k, hogy <strong>jobban aludtak&nbsp;<\/strong>az edz\u00e9sek napj\u00e1n, amikor&nbsp;<strong>7:00-kor edzetek. <\/strong>A m\u00e9lyalv\u00e1s szakasza tov\u00e1bb tartott \u00e9s nem \u00e9bredtek fel \u00e9jjel olyan gyakran. Ezen k\u00edv\u00fcl <strong>az elalv\u00e1s r\u00f6videbb ideig tartott.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az alv\u00e1ssal egy m\u00e1sik el\u0151ny is \u00f6sszef\u00fcgg, amely a <strong>melatoninhoz &#8211; az alv\u00e1shormonhoz&nbsp;<\/strong>kapcsol\u00f3dik. Feladata a <strong>test ellazult f\u00e1zisba juttat\u00e1sa,&nbsp;<\/strong>hogy este jobban el tudj aludni. A reggeli f\u00e9nyben tart\u00f3zkod\u00e1s \u00e9jszaka&nbsp;<strong>n\u00f6veli a melatoninszintet<\/strong>. Ez azt jelenti, hogy a reggeli edz\u00e9s a friss leveg\u0151n <strong>t\u00e1mogatja az esti elalv\u00e1s sebess\u00e9g\u00e9t.<\/strong>&nbsp;Ez\u00e9rt pr\u00f3b\u00e1ld meg az edz\u0151termi fut\u00f3padot reggeli fut\u00e1sra lecser\u00e9lni az utc\u00e1dban. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pontosan&nbsp;<strong>ellenkez\u0151 hat\u00e1ssal van az alv\u00e1sra<\/strong>&nbsp;az esti \u00e9s \u00e9jszakai \u00f3r\u00e1kban v\u00e9gzett edz\u00e9s. A test az edz\u00e9s ut\u00e1n \u201c\u00e9ber \u00e1llapotban\u201d van, magasabb a h\u0151m\u00e9rs\u00e9klete \u00e9s a serkent\u0151 hat\u00e1s az elm\u00e9re m\u00e9g mindig fenn\u00e1ll. Ez\u00e9rt megt\u00f6rt\u00e9nhet, hogy az esti edz\u00e9s ut\u00e1n&nbsp;<strong>nem fogsz tudni elaludni, <\/strong>mert az elm\u00e9d m\u00e9g nem lesz el\u00e9gg\u00e9 f\u00e1radt. <span style=\"color: #ff6600;\">[1]<\/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\/iStock-1090813304_1_.jpg\" alt=\"9 \u00e9rv a reggeli edz\u00e9s mellett\" width=\"843\" height=\"562\" title=\"9 \u00e9rv a reggeli edz\u00e9s mellett\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Noveli_a_figyelmet\"><\/span>4. N\u00f6veli a figyelmet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A reggeli edz\u00e9s fontos el\u0151nye, hogy seg\u00edt <strong>felp\u00f6rgetni a v\u00e9rkering\u00e9st \u00e9s jav\u00edt az agy v\u00e9rell\u00e1t\u00e1s\u00e1n<\/strong>.&nbsp;<strong>Az agy m\u0171k\u00f6d\u00e9se&nbsp;<\/strong>m\u00e1r&nbsp;<strong>30 perc edz\u00e9s <\/strong>hat\u00e1s\u00e1ra kezd&nbsp;<strong>jobb min\u0151s\u00e9g\u0171 lenni <\/strong>\u00e9s ellen\u00e1ll\u00f3bb lesz a zavar\u00f3 hat\u00e1sokkal szemben. A reggeli edz\u00e9snek k\u00f6sz\u00f6nhet\u0151en&nbsp;jobb&nbsp;lesz a&nbsp;<strong>mem\u00f3ri\u00e1d, a probl\u00e9mamegold\u00f3 k\u00e9szs\u00e9ged \u00e9s a figyelmed<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[1] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezt egy kutat\u00e1s is meger\u0151s\u00edtette, amely a <strong>reggeli edz\u00e9s&nbsp;<\/strong>hat\u00e1s\u00e1t tesztelte a kognit\u00edv k\u00e9szs\u00e9gekre. A kutat\u00e1sba&nbsp;<strong>65 f\u00e9rfi \u00e9s n\u0151&nbsp;<\/strong>csatlakozott. A r\u00e9sztvev\u0151k feladata&nbsp;<strong>reggelente 30 percet a fut\u00f3padon&nbsp;<\/strong>t\u00f6lteni, napk\u00f6zben pedig&nbsp;<strong>f\u00e9l\u00f3r\u00e1nk\u00e9nt<\/strong>&nbsp;<strong>sz\u00fcnetet tartani \u00e9s 3 perce<\/strong><strong>s s\u00e9t\u00e1t<\/strong>&nbsp;tenni.&nbsp;Ezen tev\u00e9kenys\u00e9gek kombin\u00e1ci\u00f3ja t\u0171nt a legjobbnak a&nbsp;<strong>v\u00e9grehajt\u00f3 funkci\u00f3k <\/strong>jav\u00edt\u00e1s\u00e1ra, mint p\u00e9ld\u00e1ul&nbsp;<span style=\"color: #ff6600;\">[14] [15]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>rugalmass\u00e1g<\/li><li>t\u00e1j\u00e9koz\u00f3d\u00e1s az id\u0151ben<\/li><li>elm\u00e9lked\u00e9s<\/li><li>tervez\u00e9s<\/li><li>d\u00f6nt\u00e9s&nbsp;<\/li><\/ul>\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\/iStock-1084046838.jpg\" alt=\"9 \u00e9rv a reggeli edz\u00e9s mellett\" width=\"843\" height=\"562\" title=\"9 \u00e9rv a reggeli edz\u00e9s mellett\"\/><\/figure><\/div>\n\n\n\n<p>F\u0151leg 25 \u00e9s 45 \u00e9ves kor k\u00f6z\u00f6tt kulcsfontoss\u00e1g\u00fa az edz\u00e9s, mert az agy az \u00e9letkorral vesz\u00edt a vitalit\u00e1s\u00e1b\u00f3l \u00e9s <strong>45 \u00e9v felett cs\u00f6kkennek a kognit\u00edv k\u00e9pess\u00e9gei<\/strong>. A <strong>rendszeres edz\u00e9s<\/strong>&nbsp;jav\u00edt a vegyi anyagok tev\u00e9kenys\u00e9g\u00e9n az agyban \u00e9s <strong>seg\u00edt megel\u0151zni a<\/strong><strong>&nbsp;hippokampusz degener\u00e1l\u00f3d\u00e1s\u00e1t,<\/strong>&nbsp;amely r\u00e9szt vesz <strong>az inform\u00e1ci\u00f3 feldolgoz\u00e1s\u00e1ban tanul\u00e1s, eml\u00e9kez\u00e9s \u00e9s t\u00e9rbeli navig\u00e1ci\u00f3&nbsp;<\/strong>sor\u00e1n. <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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Ellenorzes_alatt_tartja_a_vernyomast_es_a_vercukorszintet\"><\/span>5. Ellen\u0151rz\u00e9s alatt tartja a v\u00e9rnyom\u00e1st \u00e9s a v\u00e9rcukorszintet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A magas v\u00e9rnyom\u00e1s egy nagyon <strong>elterjedt kardiovaszkul\u00e1ris megbeteged\u00e9s.<\/strong> A magas v\u00e9rnyom\u00e1s <strong>a feln\u0151tt lakoss\u00e1g<\/strong>&nbsp;<strong>20 &#8211; 50 %-\u00e1t<\/strong>&nbsp;\u00e9rinti a fejlett orsz\u00e1gokban. A magas v\u00e9rnyom\u00e1st\u00f3l szenved\u0151k csak nagyon&nbsp;<strong>kis sz\u00e1zal\u00e9ka&nbsp;<\/strong>tartja&nbsp;ellen\u0151rz\u00e9se alatt ezt a megbeteged\u00e9st. <strong>K\u00f6z\u00e9p-Eur\u00f3pa&nbsp;<\/strong>orsz\u00e1gaiban a&nbsp;<strong>betegek&nbsp;<\/strong>mind\u00f6ssze&nbsp;<strong>20 &#8211; 25 %-a&nbsp;<\/strong>k\u00e9pes kezel\u00e9ssel kord\u00e1ban tartani a v\u00e9rnyom\u00e1s\u00e1t. <span style=\"color: #000000;\"><span style=\"color: #ff6600;\">[5] [9]<\/span><\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>Egy 2014-es tanulm\u00e1ny&nbsp;<strong>az edz\u00e9s hat\u00e1s\u00e1t&nbsp;<\/strong>vizsg\u00e1lta&nbsp;<strong>a v\u00e9rnyom\u00e1sra.&nbsp;<\/strong>A r\u00e9sztvev\u0151ket h\u00e1rom csoportba osztott\u00e1k, mik\u00f6zben minden csoport m\u00e1s id\u0151ben edzett&nbsp;&#8211; 7:00-kor, 13:00-kor vagy 19:00-kor. A kutat\u00e1s jelent\u0151s m\u00e9rt\u00e9kben <strong>jobb eredm\u00e9nyeket&nbsp;<\/strong>mutatott abban a csoportban, amely tagjai&nbsp;<strong>7:00-kor&nbsp;<\/strong>edzettek.&nbsp;<span style=\"color: #ff6600;\">[5]<\/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\/__viber_2019-07-11_12-56-47_1.jpg\" alt=\"Egy 2014-es tanulm\u00e1ny az edz\u00e9s hat\u00e1s\u00e1t vizsg\u00e1lta a v\u00e9rnyom\u00e1sra. A r\u00e9sztvev\u0151ket h\u00e1rom csoportba osztott\u00e1k, mik\u00f6zben minden csoport m\u00e1s id\u0151ben edzett - 7:00-kor, 13:00-kor vagy 19:00-kor. A kutat\u00e1s jelent\u0151s m\u00e9rt\u00e9kben jobb eredm\u00e9nyeket mutatott abban a csoportban, amely tagjai 7:00-kor edzettek. [5] \" width=\"843\" height=\"602\" title=\"Egy 2014-es tanulm\u00e1ny az edz\u00e9s hat\u00e1s\u00e1t vizsg\u00e1lta a v\u00e9rnyom\u00e1sra. A r\u00e9sztvev\u0151ket h\u00e1rom csoportba osztott\u00e1k, mik\u00f6zben minden csoport m\u00e1s id\u0151ben edzett - 7:00-kor, 13:00-kor vagy 19:00-kor. A kutat\u00e1s jelent\u0151s m\u00e9rt\u00e9kben jobb eredm\u00e9nyeket mutatott abban a csoportban, amely tagjai 7:00-kor edzettek. [5] \"\/><\/figure><\/div>\n\n\n\n<p>A v\u00e9rnyom\u00e1s mellett a reggeli edz\u00e9s <strong>az optim\u00e1lis v\u00e9rcukorszint&nbsp;<\/strong>meg\u0151rz\u00e9s\u00e9re is j\u00f3t\u00e9kony hat\u00e1ssal van. Napk\u00f6zben <strong>v\u00e1ltozik a v\u00e9rcukorszint\u00fcnk<\/strong>, amelyet az&nbsp;<strong>\u00e9telek fogyaszt\u00e1sa \u00e9s az \u00e9letst\u00edlus&nbsp;<\/strong>okoz. Ev\u00e9s ut\u00e1n a cukor szintje n\u0151 a v\u00e9rben, m\u00edg a <strong>nem elegend\u0151 t\u00e1panyag eset\u00e9n cs\u00f6kken.&nbsp;<\/strong>A megfelel\u0151 v\u00e9rcukorszint mindenki sz\u00e1m\u00e1ra fontos, mert az alacsony \u00e9s a magas v\u00e9rcukorszint is <strong>vesz\u00e9lyes az eg\u00e9szs\u00e9gre.&nbsp;<\/strong>A <strong>d\u00e9lel\u0151tti edz\u00e9s<\/strong>&nbsp;azonban seg\u00edthet <strong>optim\u00e1lis szinten&nbsp;<\/strong>tartani a v\u00e9rcukrot. Egy 2015-\u00f6s tanulm\u00e1ny a reggeli \u00e9s esti edz\u00e9s \u00f6sszehasonl\u00edt\u00e1s\u00e1ra ir\u00e1nyult, valamint azok hat\u00e1s\u00e1ra az <strong>1-es t\u00edpus\u00fa cukorbetegs\u00e9gben szenved\u0151 emberek eset\u00e9ben a hipoglik\u00e9mia vesz\u00e9ly\u00e9re.<\/strong><strong>&nbsp;<\/strong>Az eredm\u00e9nyek azt bizony\u00edtott\u00e1k, hogy <strong>alacsonyabb&nbsp;<\/strong>az alacsony v\u00e9rcukorszint&nbsp;<strong>vesz\u00e9lye,&nbsp;<\/strong>ha&nbsp;<strong>reggeli edz\u00e9sr\u0151l van sz\u00f3<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[5] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Noveli_a_kortizol-_es_tesztoszteronszintet\"><\/span>6. N\u00f6veli a kortizol- \u00e9s tesztoszteronszintet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A test\u00fcnk k\u00fcl\u00f6nf\u00e9le id\u0151k\u00f6z\u00f6nk\u00e9nt <strong>hormonokat bocs\u00e1jt ki,&nbsp;<\/strong>ez\u00e9rt j\u00f3, ha azokhoz igaz\u00edtjuk az edz\u00e9s\u00fcnket is. A&nbsp;<strong>kortizolt, a stresszhormont<\/strong>&nbsp;a kora reggeli \u00f3r\u00e1kban kezdi kibocs\u00e1jtani \u00e9s a szintje <strong>este cs\u00f6kken.<\/strong>&nbsp;Egy 2008-b\u00f3l sz\u00e1rmaz\u00f3 tanulm\u00e1ny ez\u00e9rt a&nbsp;<strong>reggeli edz\u00e9st a kortizolszint emel\u00e9s&nbsp;<\/strong>nagyszer\u0171 m\u00f3dj\u00e1nak tekinti, ami&nbsp;<strong>\u00e9bers\u00e9g \u00e9rzet\u00e9t<\/strong>&nbsp;kelti m\u00e1r reggelt\u0151l.<\/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\/Bereczki_1_.jpg\" alt=\"9 \u00e9rv a reggeli edz\u00e9s mellett\" width=\"843\" height=\"562\" title=\"9 \u00e9rv a reggeli edz\u00e9s mellett\"\/><\/figure><\/div>\n\n\n\n<p>A kortizol mellett a&nbsp;<strong>reggeli edz\u00e9s<\/strong>&nbsp;egy m\u00e1sik fontos hormont, a <strong>tesztoszteront is befoly\u00e1solja. <\/strong>Ez a hormon a f\u00e9rfiak eset\u00e9ben sok \u00e9letfunkci\u00f3ra hat, p\u00e9ld\u00e1ul <strong>energi\u00e1val t\u00f6lt fel \u00e9s az izmok n\u00f6veked\u00e9s\u00e9\u00e9rt felel\u0151s. <\/strong>A<strong> tesztoszteronszint a d\u00e9lel\u0151tti \u00f3r\u00e1kban harmad\u00e1val magasabb,&nbsp;<\/strong>mint d\u00e9lut\u00e1n \u00e9s este. <span style=\"color: #ff6600;\">[11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Semmi_sem_fog_zavarni\"><\/span>7. Semmi sem fog zavarni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tedd a kezed a sz\u00edvedre, h\u00e1nyszor esik meg edz\u00e9s k\u00f6zben, hogy <strong>k\u00e9zbe veszed a mobiltelefonod&nbsp;<\/strong>\u00e9s&nbsp;chatelni kezdesz a bar\u00e1taiddal vagy koll\u00e9g\u00e1iddal? Tudtad azonban, hogy tov\u00e1bbi tev\u00e9kenys\u00e9gek v\u00e9gz\u00e9se az edz\u00e9s alatt <strong>cs\u00f6kkenti&nbsp;<\/strong>az edz\u00e9s&nbsp;<strong>hat\u00e9konys\u00e1g\u00e1t&nbsp;<\/strong>\u00e9s&nbsp;<strong>a motiv\u00e1ci\u00f3t <\/strong>is az edz\u00e9shez? Ha nem vagy k\u00e9pes vagy <strong>nem hagyhatod a mobiltelefonod <\/strong>a ruhat\u00e1ri szekr\u00e9nybe<strong> z\u00e1rva, akkor pr\u00f3b\u00e1ld ki a reggeli edz\u00e9st.&nbsp;<\/strong>Akkor ugyanis kev\u00e9sb\u00e9 val\u00f3sz\u00edn\u0171, hogy \u00fczeneteket,&nbsp;<strong>e-maileket, SMS-eket <\/strong>kapsz, esetleg valaki&nbsp;<strong>felh\u00edv.<\/strong>&nbsp;Hiszen te se szokt\u00e1l senkit felh\u00edvni reggel hatkor, nem igaz? <span style=\"color: #ff6600;\">[5] [16] <\/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\/iStock-1040975384_1_.jpg\" alt=\"9 \u00e9rv a reggeli edz\u00e9s mellett\" width=\"843\" height=\"562\" title=\"9 \u00e9rv a reggeli edz\u00e9s mellett\"\/><\/figure><\/div>\n\n\n\n<p>Zavar\u00f3 elem lehet az edz\u00e9s sor\u00e1n az edz\u0151partner is. Ez\u00e9rt figyelj oda, hogy a k\u00f6z\u00f6s <strong>besz\u00e9lget\u00e9sek \u00e9s sz\u00f3rakoz\u00e1sok&nbsp;<\/strong>edz\u00e9s k\u00f6zben&nbsp;<strong>ne terelj\u00e9k el teljesen a figyelmeteket az edz\u00e9sr\u0151l.&nbsp;<\/strong>Ha a f\u0151 c\u00e9lod&nbsp;<strong>becs\u00fcletesen edzeni, <\/strong>akkor nem k\u00e9ne hagynod, hogy b\u00e1rki vagy b\u00e1rmi is zavarjon. Erre a&nbsp;<strong>reggeli edz\u00e9s teljes m\u00e9rt\u00e9kben ide\u00e1lis<\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Onfegyelmet_tanit\"><\/span>8. \u00d6nfegyelmet tan\u00edt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Reggeli edz\u00e9ssel kezdeni a napot <strong>az \u00e9letst\u00edlus megv\u00e1ltoztat\u00e1s\u00e1t ig\u00e9nyli.&nbsp;<\/strong>A korai kel\u00e9s mellett&nbsp;<strong>a lefekv\u00e9s idej\u00e9t is m\u00f3dos\u00edtani kell<\/strong>,&nbsp;mert a nem elegend\u0151 alv\u00e1s \u00e9s f\u00e1radts\u00e1g nagy m\u00e9rt\u00e9kben&nbsp;<strong>cs\u00f6kkentheti a motiv\u00e1ci\u00f3t a reggeli edz\u00e9shez<\/strong>. \u00d6nfegyelem, kitart\u00e1s \u00e9s id\u0151 kell, am\u00edg a reggeli edz\u00e9sb\u0151l&nbsp;<strong>rutin<\/strong>&nbsp;v\u00e1lik.<strong>&nbsp;<\/strong>Egy 2010-ben v\u00e9gzett kutat\u00e1s azt mutatta ki, hogy a szervezet\u00fcnknek <strong>66 napra van sz\u00fcks\u00e9ge egy \u00faj szok\u00e1s kialak\u00edt\u00e1s\u00e1hoz. <\/strong>A reggeli edz\u00e9s teh\u00e1t k\u00f6r\u00fclbel\u00fcl <strong>k\u00e9t h\u00f3nap eltelt\u00e9vel v\u00e1lik term\u00e9szetess\u00e9.&nbsp;<\/strong>Arr\u00f3l, hogy hogyan tanulhatsz \u00f6nfegyelmet, a<span style=\"color: #ff6600;\">&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/6-lepes-az-onfegyelem-megtartasahoz-a-fitness-celok-elerese-erdekeben\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=HU-FBNF-blog\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">l\u00e9p\u00e9s az \u00f6nfegyelem megtart\u00e1s\u00e1hoz a fitness c\u00e9lok el\u00e9r\u00e9se \u00e9rdek\u00e9ben<\/a>&nbsp;[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az ACE (American Council on Exercise) szerint az emberek, akik reggel edzenek, <strong>alaposabbak az edz\u00e9s sor\u00e1n \u00e9s gyakrabban edzenek<\/strong><strong>.<\/strong>&nbsp;Az esti edz\u00e9st, \u00e9pp ellenkez\u0151leg, befoly\u00e1solhatja a f\u00e1radts\u00e1g, a kedvtelens\u00e9g, a k\u00f6teless\u00e9gek vagy m\u00e1s kifog\u00e1sok. Pr\u00f3b\u00e1ld ezt a negat\u00edv t\u00e9nyez\u0151t \u00fagy elker\u00fclni, hogy <strong>az edz\u00e9st a reggeli \u00f3r\u00e1kra&nbsp;<\/strong>teszed \u00e1t. <span style=\"color: #ff6600;\">[2]<\/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\/iStock-1071151600.jpg\" alt=\"9 \u00e9rv a reggeli edz\u00e9s mellett\" width=\"843\" height=\"562\" title=\"9 \u00e9rv a reggeli edz\u00e9s mellett\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Tobb_hely_az_edzoteremben\"><\/span>9. T\u00f6bb hely az edz\u0151teremben<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Biztosan te is ismered azt az id\u0151t, amikor az edz\u0151teremben a legt\u00f6bb ember van \u00e9s neked <strong>v\u00e1rnod kell a szabad g\u00e9pekre<\/strong><strong>. <\/strong>\u00c1ltal\u00e1ban <strong>az edz\u00e9sek<\/strong>&nbsp;<strong>alkonyatkor \u00e9s este a legn\u00e9pszer\u0171bbek,<\/strong>&nbsp;nem pedig reggel<strong>. <\/strong>F\u0151leg <strong>h\u00e9tv\u00e9g\u00e9n&nbsp;<\/strong><strong>r\u00e9szes\u00edtik el\u0151nyben&nbsp;<\/strong>az emberek&nbsp;<strong>az alv\u00e1st, a v\u00e1s\u00e1rl\u00e1st \u00e9s m\u00e1s tev\u00e9kenys\u00e9geket,&nbsp;<\/strong>a reggeli edz\u00e9ssel szemben. Ha az <strong>\u00fcres edz\u0151termek rajo<\/strong><strong>ng\u00f3i<\/strong> k\u00f6z\u00e9 tartozol, akkor azt javasoljuk,&nbsp;hogy&nbsp;<strong>kelj fel hamarabb<\/strong><strong>&nbsp;\u00e9s adj egy es\u00e9lyt a reggeli edz\u00e9snek<\/strong><strong>.<\/strong><\/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\/unnamed_1__1.jpg\" alt=\"9 \u00e9rv a reggeli edz\u00e9s mellett\" width=\"843\" height=\"562\" title=\"9 \u00e9rv a reggeli edz\u00e9s mellett\"\/><\/figure><\/div>\n\n\n\n<p>Rem\u00e9lj\u00fck, hogy ennek a cikknek az elolvas\u00e1s\u00e1val siker\u00fclt&nbsp;felfedezned <strong>9 okot<\/strong>,&nbsp;<strong>hogy mi\u00e9rt \u00e9ri meg reggel edzeni<\/strong>, \u00e9s te is kipr\u00f3b\u00e1lod a reggeli edz\u00e9st. \u00cdrd meg nek\u00fcnk kommentben, hogy neked ink\u00e1bb <strong>reggel vagy este&nbsp;<\/strong>felel meg&nbsp;<strong>az edz\u00e9s<\/strong><strong>.<\/strong>&nbsp;Ha tetszett a cikk, akkor ne habozz \u00e9s <strong>t\u00e1mogasd egy megoszt\u00e1ssal<\/strong><strong>. <\/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\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A reggeli edz\u00e9s energi\u00e1val t\u00f6lt fel, este pedig k\u00f6nnyebben elalszol a reggeli sportol\u00e1snak k\u00f6sz\u00f6nhet\u0151en. Olvasd el a 9 \u00e9rv\u00fcnket, amelyek biztosan megv\u00e1ltoztatj\u00e1k a v\u00e9lem\u00e9nyed a reggeli edz\u00e9ssel kapcsolatban.<\/p>\n","protected":false},"author":25,"featured_media":110579,"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":[94],"tags":[7482,7626,7638],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-251815","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-edzes-hu","9":"tag-egeszseg","10":"tag-egeszseges-eletmod","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 \u00e9rv a reggeli edz\u00e9s mellett - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A reggeli edz\u00e9s energi\u00e1val t\u00f6lt fel, este pedig k\u00f6nnyebben elalszol a reggeli sportol\u00e1snak k\u00f6sz\u00f6nhet\u0151en. Olvasd el a 9 \u00e9rv\u00fcnket, amelyek biztosan megv\u00e1ltoztatj\u00e1k a v\u00e9lem\u00e9nyed a reggeli edz\u00e9ssel kapcsolatban.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/9-erv-a-reggeli-edzes-mellett\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 \u00e9rv a reggeli edz\u00e9s mellett - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A reggeli edz\u00e9s energi\u00e1val t\u00f6lt fel, este pedig k\u00f6nnyebben elalszol a reggeli sportol\u00e1snak k\u00f6sz\u00f6nhet\u0151en. 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