{"id":254488,"date":"2021-06-17T16:26:41","date_gmt":"2021-06-17T14:26:41","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=254488"},"modified":"2021-06-17T16:39:28","modified_gmt":"2021-06-17T14:39:28","slug":"cum-sa-slabiti-rapid-mergand-pe-jos","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-slabiti-rapid-mergand-pe-jos\/","title":{"rendered":"Cum s\u0103 sl\u0103bi\u021bi rapid merg\u00e2nd pe jos?"},"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\/cum-sa-slabiti-rapid-mergand-pe-jos\/#7_motive_pentru_care_ar_trebui_sa_mergeti_mai_mult_pe_jos\" title=\"7 motive pentru care ar trebui s\u0103 merge\u021bi mai mult pe jos\">7 motive pentru care ar trebui s\u0103 merge\u021bi mai mult pe jos<\/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\/cum-sa-slabiti-rapid-mergand-pe-jos\/#Cate_calorii_puteti_arde_mergand_timp_de_o_ora\" title=\"C\u00e2te calorii pute\u021bi arde merg\u00e2nd timp de o or\u0103?\">C\u00e2te calorii pute\u021bi arde merg\u00e2nd timp de o or\u0103?<\/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\/cum-sa-slabiti-rapid-mergand-pe-jos\/#6_sfaturi_pentru_arderea_unui_numar_cat_mai_mare_de_calorii_in_timpul_mersului\" title=\"6 sfaturi pentru arderea unui num\u0103r c\u00e2t mai mare de calorii \u00een timpul mersului\">6 sfaturi pentru arderea unui num\u0103r c\u00e2t mai mare de calorii \u00een timpul mersului<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-slabiti-rapid-mergand-pe-jos\/#Cum_sa_pierdeti_un_kilogram_de_grasime_cu_ajutorul_mersului\" title=\"Cum s\u0103 pierde\u021bi un kilogram de gr\u0103sime cu ajutorul mersului?\">Cum s\u0103 pierde\u021bi un kilogram de gr\u0103sime cu ajutorul mersului?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-slabiti-rapid-mergand-pe-jos\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span lang=\"RO\" style=\"color: black; background: white;\"><span style=\"color:#666666\" class=\"tadv-color\">De\u0219i mersul pe jos este probabil cel mai natural tip de mi\u0219care, uneori poate fi dificil pentru o persoan\u0103 s\u0103 mearg\u0103 pe jos mai mult pe parcursul unei zile. Conduce\u021bi ma\u0219ina sau lua\u021bi autobuzul p\u00e2n\u0103 la serviciu, lucra\u021bi la birou iar seara prefera\u021bi s\u0103 v\u0103 relaxa\u021bi \u00een fotoliu \u00een timp ce urm\u0103ri\u021bi emisiunea preferat\u0103 \u00een loc s\u0103 face\u021bi o plimbare scurt\u0103. Poate fi \u0219i mai dificil pentru cei care lucreaz\u0103 de acas\u0103 iar toat\u0103 activitatea lor se rezum\u0103 la \u201eplimb\u0103ri\u201d \u00eentre pat, computer, frigider \u0219i toalet\u0103. Dac\u0103 nu folosi\u021bi un ceas inteligent, s-ar putea s\u0103 nu observa\u021bi c\u0103 p\u00e2n\u0103 la sf\u00e2r\u0219itul zilei a\u021bi parcurs doar 2.000 de pa\u0219i. \u00cen articolul de ast\u0103zi, v\u0103 vom prezenta avantajele mersului pe jos, astfel \u00eenc\u00e2t s\u0103 \u00eencerc\u0103m s\u0103 v\u0103 convingem s\u0103 face\u021bi mai mul\u021bi pa\u0219i pe zi \u0219i v\u0103 vom dezv\u0103lui, de asemenea, <strong>c\u00e2t de u\u0219or este s\u0103 sl\u0103bi\u021bi doar ie\u0219ind din c\u00e2nd \u00een c\u00e2nd la o plimbare.<\/strong><\/span><\/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_motive_pentru_care_ar_trebui_sa_mergeti_mai_mult_pe_jos\"><\/span>7 motive pentru care ar trebui s\u0103 merge\u021bi mai mult pe jos<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">1. Ve\u021bi \u00eendeplini recomand\u0103rile \u00een ceea ce prive\u0219te exerci\u021biile<\/h3>\n\n\n\n<p>Conform recomand\u0103rilor OMS (Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii), fiecare persoan\u0103 ar trebui s\u0103 aloce cel pu\u021bin&nbsp;<strong>150 de minute pe s\u0103pt\u0103m\u00e2n\u0103 activit\u0103\u021bilor de intensitate moderat\u0103 sau 75 de minute&nbsp;activit\u0103\u021bilor cu&nbsp;intensitate ridicat\u0103<\/strong>. Desigur, aceste dou\u0103 tipuri de activit\u0103\u021bi pot fi combinate. \u00cens\u0103, dac\u0103 face\u021bi o plimbare timp de o or\u0103 de 3 ori pe s\u0103pt\u0103m\u00e2n\u0103,<strong>&nbsp;recomandarea&nbsp;minim\u0103 de mi\u0219care&nbsp;este \u00eendeplinit\u0103<\/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<h3 class=\"is-style-default wp-block-heading\">2. V\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi starea de s\u0103n\u0103tate<\/h3>\n\n\n\n<p>Mai mult de at\u00e2t, mersul pe jos are multe efecte pozitive asupra s\u0103n\u0103t\u0103\u021bii generale.&nbsp;Acesta ajut\u0103 la <strong>echilibrarea&nbsp;func\u021biei cardiovasculare, sus\u021bine imunitatea<\/strong>, nivelul colesterolului, regleaz\u0103 tensiunea arterial\u0103 \u0219i previne apari\u021bia osteoporozei.&nbsp;Conform rezultatelor unor studii, activitatea regulat\u0103 poate&nbsp;<strong>reduce&nbsp;chiar&nbsp;riscul de a dezvolta anumite tipuri de&nbsp;cancer.<\/strong> <span style=\"color: #ff6600;\">[2] [3] [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:\/\/lh5.googleusercontent.com\/JcpmWBCrNM0coqztDiyX-t6OGvQ4UXAsyTDwQd94YxQk6-QdI3IqG_r9mTc64ZJimkW_v0ijk3WAHL3T4mVpSbAo4P73NrJfBfzLDuSzHspXrbl3Dj5ewPHksPfxcxiO3lrZBFd7\" alt=\"Cum s\u0103 sl\u0103bi\u021bi merg\u00e2nd pe jos\" title=\"Cum s\u0103 sl\u0103bi\u021bi merg\u00e2nd pe jos\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">3. Ve\u021bi sl\u0103bi cu mai mult\u0103 u\u0219urin\u021b\u0103<\/h3>\n\n\n\n<p><span lang=\"RO\" style=\"color: #666666; background: white none repeat scroll 0% 0%;\">Fiecare calorie pe care o arde\u021bi pe parcursul unei zile conteaz\u0103. Mersul pe jos poate fi <strong>o modalitate excelent\u0103 de a face mai mult\u0103 mi\u0219care \u00eentr-un mod naturalpe parcursul zilei, f\u0103r\u0103 a v\u0103 sim\u021bi epuiza\u021bi.<\/strong> Dac\u0103 ve\u021bi cobor\u00ee cu c\u00e2teva sta\u021bii mai devreme din mijlocul de transport \u00een fiecare zi \u0219i face\u021bi o plimbare de 30 de minute, ve\u021bi arde calorii mai multe \u00een timp \u0219i, astfel, ve\u021bi da jos kilogramele \u00een plus \u00eentr-un mod mult mai lejer pentru corp. Modul \u00een care pute\u021bi sl\u0103bi doar aleg\u00e2nd s\u0103 merge\u021bi pe jos este detaliat mai jos \u00een articol. <\/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\">4. V\u0103 ve\u021bi limpezi g\u00e2ndurile<\/h3>\n\n\n\n<p>V\u0103 sim\u021bi\u021bi obosi\u021bi mental la sf\u00e2r\u0219itul zilei? \u00cencerca\u021bi s\u0103 l\u0103sa\u021bi acas\u0103 toat\u0103 tehnologia care v\u0103 obose\u0219te \u0219i <strong>face\u021bi o plimbare, de preferat \u00een aer liber<\/strong>. Petrec\u00e2nd timp \u00een aer curat, ascult\u00e2nd sunetele naturii este o modalitate minunat\u0103 de a v\u0103 consolida s\u0103n\u0103tatea mintal\u0103. Potrivit rezultatelor unui studiu, tinerii cu un stil de via\u021b\u0103 sedentar <strong>\u0219i-au \u00eembun\u0103t\u0103\u021bit calitatea <a href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/\" target=\"_blank\" aria-label=\"somnului (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">somnului<\/a><\/strong> atunci c\u00e2nd au mers pe jos timp de o or\u0103, zilnic. S-a confirmat \u0219tiin\u021bific faptul c\u0103 oamenii care locuiesc \u00een ora\u0219e situate la distan\u021be de mai pu\u021bin de 300 de metri de zone cu verdea\u021b\u0103 precum parcuri \u0219i altele asemenea sunt <strong>mai ferici\u021bi \u0219i, \u00een general, mai mul\u021bumi\u021bi.<\/strong><span style=\"color: #ff6600;\"> [4] [9]<\/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\">5. V\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103<\/h3>\n\n\n\n<p><span style=\"color: #666666;\"><span lang=\"RO\" style=\"background: white none repeat scroll 0% 0%;\">De regul\u0103, mi\u0219carea are un efect pozitiv asupra condi\u021biei voastre fizice. Starea general\u0103 de bine se va \u00eembun\u0103t\u0103\u021bi atunci c\u00e2nd ve\u021bi merge \u00een pas alert. <strong>Ve\u021bi r\u0103m\u00e2ne f\u0103r\u0103 aer mai rar, ve\u021bi putea parcurge distan\u021be mai mari f\u0103r\u0103 probleme<\/strong>&nbsp;\u0219i chiar ve\u021bi reu\u0219i s\u0103 prinde\u021bi autobuzul pe care \u00eenainte \u00eel pierdea\u021bi c\u00e2nd acesta pleca din sta\u021bie.&nbsp;<\/span><span lang=\"RO\">Dup\u0103 acela\u0219i principiu, este bine s\u0103 v\u0103 obi\u0219nui\u021bi s\u0103 folosi\u021bi sc\u0103rile \u00een loc de lift, ceea ce v\u0103 va ajuta \u00een timp s\u0103 nu mai face\u021bi pauze la urcare.&nbsp;<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Ve\u021bi absorbi vitamina D<\/h3>\n\n\n\n<p>Pentru <strong>func\u021bionarea corespunz\u0103toare a sistemului <span style=\"color: #ff6600;\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-obineti-o-imunitate-mai-puternica-datorita-terapiei-cu-apa-rece\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">imunitar<\/a> <\/span>\u0219i muscular<\/strong>, prezen\u021ba vitaminei D \u00een organism este foarte important\u0103. Organismul o produce automat datorit\u0103 razelor UV care cad pe piele, \u00eens\u0103 \u00een lunile de iarn\u0103 \u0219i toamn\u0103 poate exista un <strong>deficit<\/strong> de vitamina D. Prim\u0103vara este momentul ideal pentru a \u00eencepe s\u0103 renun\u021ba\u021bi u\u0219or, u\u0219or la straturile de \u00eembr\u0103c\u0103minte \u0219i s\u0103 v\u0103 expune\u021bi la mai mult\u0103 lumin\u0103 solar\u0103. Pentru a acumula suficient\u0103 vitamin\u0103 D \u00een organism, este nevoie s\u0103 petrece\u021bi mai mult timp la soare \u0219i mai pu\u021bin \u00een interior. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sim\u021bi\u021bi c\u0103 ave\u021bi un nivel sc\u0103zut de<span style=\"color: #ff6600;\"> <a href=\"https:\/\/gymbeam.ro\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\"vitamina D (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D<\/a><\/span>, acesta poate fi completat cu ajutorul unor suplimente nutritive.<\/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\">7. Utilizarea timpului vostru \u00eentr-un mod eficient<\/h3>\n\n\n\n<p><span lang=\"RO\" style=\"background: white none repeat scroll 0% 0%; color: #666666;\">Dac\u0103 \u00eenc\u0103 nu sunte\u021bi convin\u0219i de avantajele mersului pe jos, \u0219i v\u0103 g\u00e2ndi\u021bi c\u0103 nu are rost s\u0103 pierde\u021bi timp f\u0103c\u00e2nd plimb\u0103ri, ce zice\u021bi de <strong>o activitate pl\u0103cut\u0103 pe care s\u0103 o face\u021bi \u00een timp ce merge\u021bi pe jos<\/strong>? Pute\u021bi <strong>asculta muzic\u0103, <a href=\"https:\/\/gymbeam.ro\/blog\/top-17-podcast-uri-despre-fitness-antrenamente-si-alimentatie-sanatoasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podcast-uri<\/a>, s\u0103 vorbi\u021bi la telefon sau chiar s\u0103 v\u0103 stabili\u021bi \u00eent\u00e2lniri de afaceri<\/strong>. \u00cen loc s\u0103 sta\u021bi cu prietenii la o cafenea sau cu partenerul sau partenera pe canapea, mai bine merge\u021bi la o plimbare prin cartier. Astfel, ve\u021bi explora locuri noi, ve\u021bi petrece timp cu cei dragi \u0219i ve\u021bi face ceva benefic pentru s\u0103n\u0103tatea voastr\u0103. <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-1124x750.jpeg\" alt=\"Plimb\u0103rile regulate v\u0103 vor \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103 \u0219i s\u0103n\u0103tatea\" class=\"wp-image-239480\" width=\"843\" height=\"563\" title=\"Plimb\u0103rile regulate v\u0103 vor \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103 \u0219i s\u0103n\u0103tatea\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"46027,46021,28324,28936,44248,3738,1562,28792,1731,8350,5431,46912,46435\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cate_calorii_puteti_arde_mergand_timp_de_o_ora\"><\/span>C\u00e2te calorii pute\u021bi arde merg\u00e2nd timp de o or\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 o mare diferen\u021b\u0103 \u00eentre tipurile de mers pe jos, prin urmare, cantitatea de calorii pe care o arde\u021bi variaz\u0103 \u00een mod considerabil. <strong>Condi\u021bia fizic\u0103, panta terenului, viteza de mers, greutatea, constitu\u021bia corporal\u0103, v\u00e2rsta c\u00e2t &nbsp;\u0219i o varietate de al\u021bi factori joac\u0103 fiecare un rol important<\/strong>. Pentru a \u00een\u021belege mai bine acest aspect, vom enumera \u00een tabel c\u00e2te calorii aproximative sunt arse de o femeie \u00een jur de 65 kg \u0219i de un b\u0103rbat de aproape 80 kg, fiecare av\u00e2nd diferite tipuri de mers pe jos. Pentru a calcula produc\u021bia indicativ\u0103 corelat\u0103 cu greutatea voastr\u0103, pute\u021bi g\u0103si \u00een tabel \u0219i valoarea <strong>MET (echivalentul metabolic al sarcinii)<\/strong>. Aceast\u0103 unitate exprim\u0103 energia consumat\u0103 f\u0103c\u00e2nd o activitate specific\u0103 prin compara\u021bie cu situa\u021bia \u00een care o persoan\u0103 st\u0103 pur \u0219i simplu. De exemplu, dac\u0103 valoarea MET pentru activitate este de 4 , \u00eenseamn\u0103 c\u0103 o persoan\u0103 arde de 4 ori mai multe calorii dec\u00e2t dac\u0103 ar sta nemi\u0219cat\u0103 pentru aceea\u0219i perioad\u0103 de timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum se calculeaz\u0103 MET<\/strong>:&nbsp;Dac\u0103 o persoan\u0103 de 80 kg &nbsp;st\u0103 \u00eentins\u0103 timp de o or\u0103 (MET 1), aceasta ar arde 80 kcal.&nbsp;Dac\u0103 aceea\u0219i persoan\u0103 ar face o or\u0103 de sport care are o valoare MET de 10,&nbsp;ar&nbsp;arde 800 kcal.<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<h3 class=\"is-style-default wp-block-heading\">C\u00e2te calorii se ard cu fiecare tip de mers?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Tipul de mers<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>MET<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>&nbsp;<\/center><strong><span lang=\"RO\">C\u00e2te kcal va arde o femeie de 65 kg<\/span><\/strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong><span lang=\"RO\">C\u00e2te kcal va arde un b\u0103rbat de 80 kg<\/span><\/strong><\/p>\r\n<p style=\"text-align: center;\"><strong>&nbsp;<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul spre cas\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">130<\/td><td class=\"has-text-align-center\" data-align=\"center\">160<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plimbatul c\u00e2inelui<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">195<\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul cu p\u00e2n\u0103 la 3 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">130<\/td><td class=\"has-text-align-center\" data-align=\"center\">160<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul cu 4 km\/h pe o suprafa\u021b\u0103 plan\u0103 \u0219i solid\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">195<\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul cu 4 km\/h \u00een jos pe o suprafa\u021b\u0103 solid\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">215<\/td><td class=\"has-text-align-center\" data-align=\"center\">264<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul cu 5,5 km\/h pe o suprafa\u021b\u0103 solid\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">280<\/td><td class=\"has-text-align-center\" data-align=\"center\">344<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul cu 6,5 km\/h pe o suprafa\u021b\u0103 solid\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">325<\/td><td class=\"has-text-align-center\" data-align=\"center\">400<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul cu 7 km\/h pe o suprafa\u021b\u0103 solid\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">7<\/td><td class=\"has-text-align-center\" data-align=\"center\">455<\/td><td class=\"has-text-align-center\" data-align=\"center\">560<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul cu 4,5 &#8211; 5,5 km\/h \u00een sus, cu o pant\u0103 de 1 &#8211; 5%<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">345<\/td><td class=\"has-text-align-center\" data-align=\"center\">424<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul cu 4,5 &#8211; 5,5 km\/h \u00een sus cu o pant\u0103 de 6 &#8211; 15%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">520<\/td><td class=\"has-text-align-center\" data-align=\"center\">640<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mountain trekking<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">390<\/td><td class=\"has-text-align-center\" data-align=\"center\">480<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul \u00eencet pe sc\u0103ri<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">260<\/td><td class=\"has-text-align-center\" data-align=\"center\">320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul rapid pe sc\u0103ri<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">572<\/td><td class=\"has-text-align-center\" data-align=\"center\">704<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul Nordic cu o vitez\u0103 de 5,5 &#8211; 6,5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">312<\/td><td class=\"has-text-align-center\" data-align=\"center\">384<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul Nordic cu o vitez\u0103 de 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">618<\/td><td class=\"has-text-align-center\" data-align=\"center\">760<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul cu spatele cu 5,5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">390<\/td><td class=\"has-text-align-center\" data-align=\"center\">480<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mersul folosind be\u021bele de mers <\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">325<\/td><td class=\"has-text-align-center\" data-align=\"center\">400<\/td><\/tr><\/tbody><\/table><\/figure>\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_sfaturi_pentru_arderea_unui_numar_cat_mai_mare_de_calorii_in_timpul_mersului\"><\/span>6 sfaturi pentru arderea unui num\u0103r c\u00e2t mai mare de calorii \u00een timpul mersului<span class=\"ez-toc-section-end\"><\/span><\/h2>\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:\/\/lh6.googleusercontent.com\/kT9YV-70R6IonsnHDybRgt5FcWVlAHCHOW6busSdJzl1NZHz8UF8h3ecfCrL4oEQTsHHXbP_pNg2ura_XZSxcaB-N9Ytm84lsvOkL8Tt86qcUhU6xEJB6CGBk5lwvgT1k6f7g2Vt\" alt=\"Cum s\u0103 arde\u021bi c\u00e2t mai multe calorii \u00een timpul mersului?\" title=\"Cum s\u0103 arde\u021bi c\u00e2t mai multe calorii \u00een timpul mersului?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">1. Folosi\u021bi o vest\u0103 ponderat\u0103 <\/h3>\n\n\n\n<p><span lang=\"RO\" style=\"color: black; background: white;\">Vesta <\/span><span lang=\"RO\" style=\"color: black;\">ponderat\u0103<span style=\"background: white;\"> cu o greutate de <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-15-kg-gymbeam.html\" class=\"ek-link\">15 kg<\/a><\/span> sau <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/vesta-cu-greutati-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mai grea de 20 kg<\/a><\/span>. Dac\u0103 o femeie de 65 kg poart\u0103 o vest\u0103 cu greutate de 15 kg atunci c\u00e2nd merge, va ob\u021bine aproximativ acela\u0219i rezultat ca un b\u0103rbat de 80 kg. <\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"RO\" style=\"color: black; background: white;\"><span style=\"color:#666666\" class=\"tadv-color\"><strong>Pentru a v\u0103 face o idee mai bun\u0103<\/strong>, \u00een cazul unui mers cu 7 km\/h pe o suprafa\u021b\u0103 solid\u0103, o femeie de 65 de kg cu o vest\u0103 de 15 kg arde cu 105 kcal mai mult iar un b\u0103rbat de 80 kg cu o vest\u0103 de 20 kg arde cu 140 kcal mai mult dec\u00e2t f\u0103r\u0103 aceasta. <\/span> <\/span><\/p>\n\n\n\n<div style=\"height:28px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. \u00cencerca\u021bi s\u0103 utiliza\u021bi be\u021be de mers<\/h3>\n\n\n\n<p><span lang=\"RO\" style=\"color: black; background: white;\"><span style=\"color:#666666\" class=\"tadv-color\">Mersul Nordic nu este doar pentru persoanele \u00een v\u00e2rst\u0103. Datorit\u0103 be\u021belor, ve\u021bi conecta practic \u00eentregul corp \u00een timp ce merge\u021bi, ceea ce v\u0103 poate ajuta s\u0103 merge\u021bi mai bine pe un teren mai dificil sau s\u0103 men\u021bine\u021bi o vitez\u0103 mai mare. O or\u0103 de mers nordic \u00een mod intens folosind o tehnic\u0103 potrivit\u0103 <strong>poate echivala cu un antrenament pentru tot corpul. <\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 acest tip de mi\u0219care este nou pentru voi, s\u0103 \u0219ti\u021bi c\u0103 a doua zi ve\u021bi avea febr\u0103 muscular\u0103 la m\u00e2ini \u0219i la mu\u0219chii spatelui la fel ca dup\u0103 un antrenament la sal\u0103.&nbsp;De asemenea, dorim s\u0103 subliniem \u00eencep\u0103torilor c\u0103&nbsp;<strong>be\u021bele folosite pentru Mersul Nordic nu sunt acelea\u0219i cu be\u021bele de trekking<\/strong>, a\u0219a c\u0103 aten\u021bie ce cump\u0103ra\u021bi. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Merge\u021bi \u00een urcare<\/h3>\n\n\n\n<p>Dac\u0103 include\u021bi \u00een mod regulat mersul \u00een sus, \u00een urcu\u0219, ideal la <strong>o&nbsp;intensitate&nbsp;mai&nbsp;mare<\/strong>, v\u0103 pute\u021bi bucura de mai multe calorii arse. \u00cen plus, ve\u021bi sim\u021bi rapid cum se va tonifia corpul.&nbsp;\u00cencerca\u021bi s\u0103 \u00eenlocui\u021bi &nbsp;mersul pe o suprafa\u021b\u0103 plan\u0103 cu cel pe un teren montan potrivit.&nbsp;Astfel, ve\u021bi descoperi c\u0103 a urca pe un deal mare este un sentiment de ne\u00eenlocuit.<\/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\">4. Uita\u021bi de lifturi \u0219i folosi\u021bi sc\u0103rile <\/h3>\n\n\n\n<p>La fel ca \u0219i dealurile, sc\u0103rile sunt o variant\u0103 bun\u0103 pentru a intensifica mersul pe jos. \u00cen plus, doamnelor, este o modalitate excelent\u0103 de a v\u0103 lucra fesierii. Prin urmare, uita\u021bi de lifturi \u0219i sc\u0103ri rulante. \u0218i apropo, pungile grele pline de cump\u0103r\u0103turi pe care trebuie s\u0103 le urca\u021bi p\u00e2n\u0103 la etajul cinci nu ar trebui folosite drept scuz\u0103 pentru a folosi liftul. G\u00e2ndi\u021bi-v\u0103 la asta ca la o provocare cu ajutorul c\u0103reia ve\u021bi arde mai multe calorii.  <\/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\">5. M\u0103ri\u021bi viteza <\/h3>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea \u00een tabel, viteza conteaz\u0103. Prin urmare, \u00eencerca\u021bi s\u0103 o cre\u0219te\u021bi \u00een mod constant, astfel \u00eenc\u00e2t fiecare plimbare s\u0103 fie o nou\u0103 provocare. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"RO\" style=\"color: black; background: white;\"><span style=\"color:#666666\" class=\"tadv-color\"><strong>Iat\u0103 un exemplu relevant: <\/strong>Dac\u0103 un b\u0103rbat de 80 kg iese la o plimbare, unde parcurge trei kilometri \u00eentr-o or\u0103, va arde 160 kcal. \u00cens\u0103 dac\u0103 m\u0103re\u0219te ritmul \u0219i face 7 km \u00eentr-o or\u0103, va arde 560 kcal. Este o mare diferen\u021b\u0103, nu-i a\u0219a? <\/span><\/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\">6. Merge\u021bi pe trasee mai lungi<\/h3>\n\n\n\n<p><span lang=\"RO\" style=\"color: black; background: white;\"><span style=\"color:#666666\" class=\"tadv-color\">Dac\u0103 sunte\u021bi \u00eenc\u0103 \u00een faza \u00een care nu v\u0103 pute\u021bi cre\u0219te intensitatea, atunci \u00eencerca\u021bi s\u0103 extinde\u021bi distan\u021ba de parcurs. Nu v\u0103 face\u021bi griji, nu este cazul s\u0103 ad\u0103uga\u021bi mai mul\u021bi kilometri dintr-dat\u0103. Totu\u0219i, dac\u0103 merge\u021bi la o plimbare de 3 ori pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i ad\u0103uga\u021bi 300 de metri de fiecare dat\u0103, \u00eentr-o lun\u0103 traseul ini\u021bial va fi cu <strong>aproximativ 3,5 km mai lung<\/strong>. Exist\u0103 diverse aplica\u021bii care v\u0103 pot motiva s\u0103 v\u0103 extinde\u021bi distan\u021ba \u0219i cu ajutorul c\u0103rora pute\u021bi discuta cu prietenii referitor la cine are cei mai mul\u021bi pa\u0219i. Motiva\u021bia va fi mai mare dac\u0103 pune\u021bi pariu cu prietenii \u00een ceea ce prive\u0219te cine face mai mul\u021bi pa\u0219i.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mai mult de at\u00e2t, pute\u021bi stabili un obiectiv care s\u0103 v\u0103 provoace zilnic. De exemplu, \u00een weekend-urile active pute\u021bi face un num\u0103r mai mare de pa\u0219i, dac\u0103 merge\u021bi la o plimbare p\u00e2n\u0103 \u00eentr-o zon\u0103 mai \u00eendep\u0103rtat\u0103. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pentru a v\u0103 face o idee mai bun\u0103<\/strong>: dup\u0103 o or\u0103 de drume\u021bii, un b\u0103rbat de 80 kg poate arde aproximativ 480 kcal. La o drume\u021bie de \u0219apte ore, acesta poate arde cu u\u0219urin\u021b\u0103 <strong>3360 kcal<\/strong> , care este energie con\u021binut\u0103 \u00een mai pu\u021bin de jum\u0103tate de kilogram de gr\u0103sime. Astfel, drume\u021biile pot simplifica \u00een mod considerabil procesul de sl\u0103bire.<\/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=\"Cum_sa_pierdeti_un_kilogram_de_grasime_cu_ajutorul_mersului\"><\/span>Cum s\u0103 pierde\u021bi un kilogram de gr\u0103sime cu ajutorul mersului?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"RO\" style=\"color: black; background: white;\"><span style=\"color:#666666\" class=\"tadv-color\">Probabil ave\u021bi \u00een minte faptul c\u0103 ad\u0103ugarea unor pa\u0219i suplimentari zilnic poate fi o idee foarte bun\u0103. Pentru a v\u0103 motiva \u00een continuare, s\u0103 vedem <strong>cum v\u0103 poate ajuta mersul pe jos s\u0103 pierde\u021bi un kilogram de gr\u0103sime<\/strong>. Pentru o mai bun\u0103 clarificare, vom lua drept reper o femeie cu o greutate medie de 65 kg (Misha) \u0219i un b\u0103rbat cu greutatea de 80 kg (Martin). <\/span><\/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\">1. Ad\u0103uga\u021bi 3 plimb\u0103ri pe s\u0103pt\u0103m\u00e2n\u0103 \u00een programul vostru<\/h3>\n\n\n\n<p><span lang=\"RO\" style=\"color: black; background: white;\"><span style=\"color:#666666\" class=\"tadv-color\">Misha \u0219i Martin au decis s\u0103 adauge \u00eenc\u0103 3 plimb\u0103ri cu durata de o or\u0103 \u00een fiecare zi, pentru c\u0103 ar dori s\u0103 sl\u0103beasc\u0103, de preferin\u021b\u0103 cu mai pu\u021bine restric\u021bii. Ei sunt adep\u021bii mi\u0219c\u0103rii fizice, a\u0219a c\u0103 vor merge \u00eentr-un <strong>ritm alert de 6,5 km\/h (MET 5). <\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"RO\" style=\"color: black; background: white;\">C\u00e2t dureaz\u0103 arderea unui kilogram de gr\u0103sime care con\u021bine&nbsp;aproximativ&nbsp;7700 kcal?&nbsp;&nbsp;<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><p style=\"text-align: justify; line-height: 13.8pt; margin: 0in 0in 12.0pt 0in;\"><span lang=\"RO\" style=\"color: black; background: white;\"><span style=\"color:#666666\" class=\"tadv-color\">Cu o singur\u0103 plimbare, Misha arde aproximativ <strong>325 kcal<\/strong>, adic\u0103 975 kcal pe s\u0103pt\u0103m\u00e2n\u0103. Astfel, <strong>\u00een mai pu\u021bin de dou\u0103 luni<\/strong>, ar putea arde un kilogram de gr\u0103sime. <\/span><\/span><\/p><\/li><li><p style=\"text-align: justify; line-height: 13.8pt; margin: 0in 0in 12.0pt 0in;\"><span lang=\"RO\" style=\"color: black; background: white;\"><span style=\"color:#666666\" class=\"tadv-color\">Cu o singur\u0103 plimbare, Martin arde aproximativ <strong>400 kcal<\/strong>, adic\u0103 1200 kcal pe s\u0103pt\u0103m\u00e2n\u0103. Astfel, el ar putea arde un kilogram de gr\u0103sime <strong>\u00eentr-o lun\u0103 \u0219i jum\u0103tate. <\/strong><\/span><\/span><\/p><\/li><\/ul>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-844x1124.jpg\" alt=\"C\u00e2te calorii ve\u021bi arde urc\u00e2nd sc\u0103rile?\" class=\"wp-image-239502\" title=\"C\u00e2te calorii ve\u021bi arde urc\u00e2nd sc\u0103rile?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-844x1124.jpg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-1153x1536.jpg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-1538x2048.jpg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-scaled.jpg 1922w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\"> 2. Urcatul sc\u0103rilor timp de 20 de minute <\/h3>\n\n\n\n<p><span lang=\"RO\" style=\"color: black; background: white;\"><span style=\"color:#666666\" class=\"tadv-color\">Dac\u0103 Misha \u0219i Martin au decis c\u0103 o plimbare de o or\u0103 nu le convine, ar putea \u00eencerca s\u0103 includ\u0103 <strong>20 de minute de urcat sc\u0103rile rapid \u00een fiecare zi (MET 8.8).<\/strong><\/span><strong> <\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"RO\" style=\"color: black; background: white;\">C\u00e2t dureaz\u0103 arderea unui kilogram de gr\u0103sime care con\u021bine&nbsp;aproximativ&nbsp;7700 kcal?&nbsp;&nbsp;<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><p style=\"text-align: justify; line-height: 13.8pt; margin: 0in 0in 12.0pt 0in;\"><span lang=\"RO\" style=\"color: black; background: white;\"><span style=\"color:#666666\" class=\"tadv-color\">\u00cen 20 de minute de mers rapid pe sc\u0103ri, Misha arde <strong>191 kcal<\/strong>. Dac\u0103 ar face aceast\u0103 activitate timp de 20 de minute \u00een fiecare zi, ea ar arde un kilogram de gr\u0103sime \u00een <strong>mai pu\u021bin de \u0219ase s\u0103pt\u0103m\u00e2ni. <\/strong><\/span><strong> <\/strong><\/span><\/p><\/li><li>\u00cen 20 de minute de urcat pe sc\u0103ri \u00een ritm rapid, Martin ar <strong>arde 235 kcal<\/strong>. Dac\u0103 el ar face aceast\u0103 activitate timp de 20 de minute \u00een fiecare zi, el ar arde un kilogram de gr\u0103sime \u00een <strong>mai pu\u021bin de cinci s\u0103pt\u0103m\u00e2ni.<\/strong><p style=\"text-align: justify; line-height: 13.8pt; margin: 0in 0in 12.0pt 0in;\"><span lang=\"RO\" style=\"color: black; background: white;\"><strong> <\/strong><\/span><\/p><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"RO\" style=\"color: black; background: white;\"><span style=\"color:#666666\" class=\"tadv-color\">A\u021bi putea crede c\u0103 o lun\u0103 sau dou\u0103 este prea mult pentru a pierde un kilogram de gr\u0103sime. Totu\u0219i, lua\u021bi \u00een considerare faptul c\u0103, \u00een acest caz, mersul pe jos (fie c\u0103 urca\u021bi pe sc\u0103ri sau ie\u0219i\u021bi la o plimbare obi\u0219nuit\u0103) este mai mult <strong>o activitate suplimentar\u0103<\/strong><\/span><strong> <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">deficitului caloric<\/a><\/span> <\/strong><span style=\"color:#666666\" class=\"tadv-color\"><strong>\u0219i antrenamentului<\/strong>, ceea ce poate simplifica \u0219i accelera foarte mult \u00eentregul proces. <\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"RO\" style=\"color: black; background: white;\"><span style=\"color:#666666\" class=\"tadv-color\">Nimeni nu are scuze c\u0103 nu \u00ee\u0219i g\u0103se\u0219te timp 20 de minute pe zi atunci c\u00e2nd se \u00eentoarce de la serviciu spre cas\u0103 sau c\u0103 nu poate g\u0103si sc\u0103ri \u00een cartierul lor. Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe moduri \u00een care pute\u021bi pierde un kilogram de gr\u0103sime, citi\u021bi articolul nostru<\/span> <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-un-kilogram-de-grasime-si-cata-energie-are-de-fapt\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 pierde\u021bi un kilogram de gr\u0103sime \u0219i c\u00e2t\u0103 energie are de fapt? <\/a><\/strong><\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><span lang=\"RO\" style=\"color: black; background: white;\">D<span style=\"color:#666666\" class=\"tadv-color\">ac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre <strong>cum s\u0103 calcula\u021bi aportul de calorii \u0219i macronutrien\u021bi individuali<\/strong>, consulta\u021bi articolul nostru<\/span> <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103.<\/a><\/strong><\/span><\/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=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"RO\" style=\"color: black; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;\"><span style=\"color: rgb(102, 102, 102);\" class=\"tadv-color\"><span style=\"background-color: white;\">Mersul pe jos este o modalitate excelent\u0103 de a <\/span><strong style=\"background-color: white;\">introduce \u00een mod natural mai mult\u0103 mi\u0219care fizic\u0103 zilnic\u0103<\/strong><span style=\"background-color: white;\">, de a cre\u0219te consumul caloric \u0219i de a <\/span><strong style=\"background-color: white;\">pierde \u00een greutate mai u\u0219or<\/strong><span style=\"background-color: white;\">. Dac\u0103 dori\u021bi s\u0103 vede\u021bi rezultate c\u00e2t mai repede posibil, \u00eencepe\u021bi s\u0103 merge\u021bi pe jos \u00een mod regulat, ideal de c\u00e2teva ori pe s\u0103pt\u0103m\u00e2n\u0103, sau considera\u021bi asta o activitate suplimentar\u0103 pentru antrenamentul normal de for\u021b\u0103 \u0219i deficitul caloric. De asemenea, \u00eencerca\u021bi s\u0103 <\/span><strong style=\"\"><span style=\"background-color: white;\">combina\u021bi mai multe variante de intensit\u0103\u021bi, terenuri \u0219i viteze de mers sau folosi\u021bi o vest\u0103 cu greut\u0103\u021b<\/span><\/strong><\/span><\/span><span lang=\"RO\" style=\"color: black; background: white;\"><span style=\"color:#666666\" class=\"tadv-color\"><strong>i<\/strong><\/span><\/span><span lang=\"RO\" style=\"color: black; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;\"><span style=\"color: rgb(102, 102, 102);\" class=\"tadv-color\"><span style=\"background-color: white;\">, astfel \u00eenc\u00e2t aceast\u0103 activitate s\u0103 nu devin\u0103 banal\u0103 pentru voi \u0219i s\u0103 prezinte \u00eentotdeauna noi provoc\u0103ri. Iar dac\u0103 v\u0103 plictise\u0219te mersul pe jos, \u00eencerca\u021bi s\u0103-l <\/span><strong style=\"background-color: white;\">asocia\u021bi cu activit\u0103\u021bile voastre preferate<\/strong><span style=\"background-color: white;\">, cum ar fi s\u0103 vorbi\u021bi cu prietenii, s\u0103 asculta\u021bi muzic\u0103 sau podcast-uri. \u00cen scurt timp o s\u0103 v\u0103 g\u0103si\u021bi cu siguran\u021b\u0103 calea<\/span><\/span><span style=\"background-color: white;\">. <\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"RO\" style=\"color: black; background: white;\"><span style=\"color:#666666\" class=\"tadv-color\"><strong>Voi cum sta\u021bi la capitolul plimbare?<\/strong> Ave\u021bi un num\u0103r stabilit de pa\u0219i zilnici sau prefera\u021bi alte activit\u0103\u021bi? \u00cemp\u0103rt\u0103\u0219i\u021bi-ne p\u0103rerea voastr\u0103, iar dac\u0103 v-a pl\u0103cut articolul, nu uita\u021bi s\u0103-l distribui\u021bi \u0219i prietenilor vo\u0219tri. Cine \u0219tie, poate c\u0103 a\u0219a vor deveni partenerii vo\u0219tri de mers pe jos. <\/span><\/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\"><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><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness &amp; 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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mersul pe jos este un mod minunat \u0219i natural de a ne mi\u0219ca mai mult \u00een timpul zilei \u0219i, astfel, de a arde calorii. Iat\u0103 care sunt beneficiile acestuia \u0219i c\u00e2te calorii pute\u021bi arde cu fiecare tip de plimbare.<\/p>\n","protected":false},"author":100,"featured_media":239543,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[90],"tags":[6698,6374,7628,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-254488","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-pierdere-in-greutate","10":"tag-sanatate","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 sl\u0103bi\u021bi rapid merg\u00e2nd pe jos? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vre\u021bi s\u0103 sl\u0103bi\u021bi rapid? 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