{"id":258252,"date":"2019-07-16T12:00:00","date_gmt":"2019-07-16T10:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=258252"},"modified":"2023-09-06T16:33:29","modified_gmt":"2023-09-06T14:33:29","slug":"poate-consumul-de-apa-sa-accelereze-metabolismul-si-sa-ajute-la-pierderea-in-greutate","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/poate-consumul-de-apa-sa-accelereze-metabolismul-si-sa-ajute-la-pierderea-in-greutate\/","title":{"rendered":"Poate consumul de ap\u0103 s\u0103 accelereze metabolismul \u0219i s\u0103 ajute la pierderea \u00een greutate?"},"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\/poate-consumul-de-apa-sa-accelereze-metabolismul-si-sa-ajute-la-pierderea-in-greutate\/#Ce_este_metabolismul\" title=\"Ce este metabolismul?\">Ce este metabolismul?<\/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\/poate-consumul-de-apa-sa-accelereze-metabolismul-si-sa-ajute-la-pierderea-in-greutate\/#Metabolismul_si_greutatea\" title=\"Metabolismul \u0219i greutatea\">Metabolismul \u0219i greutatea<\/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\/poate-consumul-de-apa-sa-accelereze-metabolismul-si-sa-ajute-la-pierderea-in-greutate\/#Metabolismul_si_apa\" title=\"Metabolismul \u0219i apa\">Metabolismul \u0219i apa<\/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\/poate-consumul-de-apa-sa-accelereze-metabolismul-si-sa-ajute-la-pierderea-in-greutate\/#Cum_sa_cresteti_metabolismul\" title=\"Cum s\u0103 cre\u0219te\u021bi metabolismul?\">Cum s\u0103 cre\u0219te\u021bi metabolismul?<\/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\/poate-consumul-de-apa-sa-accelereze-metabolismul-si-sa-ajute-la-pierderea-in-greutate\/#Ce_este_bine_de_retinut\" title=\"Ce este bine de re\u021binut?\">Ce este bine de re\u021binut?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Metabolismul \u0219i apa. Aceste dou\u0103 cuvinte sunt asociate foarte frecvent de \u201d<strong>exper\u021bii\u201d de pe internet,<\/strong> dar \u0219i de cei din s\u0103lile de fitness. Care dintre <strong>aceste mituri despre ap\u0103 \u0219i metabolism sunt adev\u0103rate?<\/strong>&nbsp;Am analizat \u00een articolul nostru toate aceste afirma\u021bii, \u00een care v\u0103 explic\u0103m <strong>ce este metabolismul<\/strong>, cum func\u021bioneaz\u0103 \u0219i prin ce metode \u00eel putem sprijini.<\/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_este_metabolismul\"><\/span>Ce este metabolismul?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Metabolismul<\/strong> este alc\u0103tuit din procese prin care organismul <strong>transform\u0103<\/strong> tot ceea ce m\u00e2nc\u0103m \u0219i bem<strong> \u00een energie.<\/strong>&nbsp;\u00cen timpul acestui <strong>proces biochimic complex,<\/strong> caloriile din alimente \u0219i b\u0103uturi se combin\u0103 cu oxigen pentru a <strong>elibera energia<\/strong> de care are nevoie organismul pentru o func\u021bionare corect\u0103.&nbsp;<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>Chiar \u0219i \u00een timpul repausului, organismul nostru are nevoie de <strong>energie pentru a asigura func\u021biile<\/strong> precum respira\u021bia, fluxul sanguin, men\u021binerea nivelurilor hormonale, cre\u0219terea \u0219i regenerarea celulelor. Num\u0103rul de calorii pe care organismul le folose\u0219te pentru a \u00eendeplini aceste func\u021bii se nume\u0219te <strong>metabolism bazal,<\/strong> dar de obicei i se spune simplu, metabolism.&nbsp;<span style=\"color: #ff6600;\">[1]<\/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\/62005945_2214918718629829_6774288990691393536_n.jpg\" alt=\"Ce este metabolismul? \" title=\"Ce este metabolismul? \"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Metabolismul bazal este&nbsp;<strong>individual<\/strong>&nbsp;\u0219i este influen\u021bat de al\u021bi factori, precum&nbsp;<span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>dimensiunea \u0219i compozi\u021bia corporal\u0103<\/strong>&nbsp;&#8211; oamenii care sunt mai corpolen\u021bi sau au mai mult\u0103 mas\u0103 muscular\u0103 ard mai multe calorii \u0219i \u00een timpul relax\u0103rii.<\/li><li><strong>sexul persoanei<\/strong> &#8211; \u00een general, b\u0103rba\u021bii au mai pu\u021bin\u0103 gr\u0103sime corporal\u0103 \u0219i mai mul\u021bi mu\u0219chi dec\u00e2t femeile, ceea ce \u00eenseamn\u0103 c\u0103 ard mai multe calorii.<\/li><li><strong>v\u00e2rsta<\/strong>&nbsp;&#8211; pe m\u0103sur\u0103 ce \u00eenaint\u0103m \u00een v\u00e2rst\u0103, se reduce propor\u021bia mu\u0219chilor \u0219i cre\u0219te cantitatea de gr\u0103sime, ceea ce \u00eencetine\u0219te arderea caloriilor.<\/li><\/ul>\n\n\n\n<p><strong>Necesarul energetic<\/strong> pentru func\u021biile corporale de baz\u0103 este relativ <strong>stabil \u0219i nu se schimb\u0103.<\/strong>&nbsp;Cu toate acestea, rata metabolismului bazal este influen\u021bat\u0103 de<strong> al\u021bi doi factori&nbsp;<\/strong>care stabilesc c\u00e2te calorii arde organismul vostru \u00een fiecare zi.&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>procesarea alimentelor (termogeneza)<\/strong> &#8211; digestia \u0219i absorb\u021bia, transportul \u0219i depozitarea alimentelor consumate, de asemenea, ard calorii. Aproximativ 10% calorii&nbsp;din carbohidra\u021bii \u0219i proteinele pe care le consum\u0103m sunt folosite \u00een timpul digestiei \u0219i absorb\u021biei nutrien\u021bilor.<\/li><li><strong>exerci\u021biile \u0219i activit\u0103\u021bile fizice<\/strong> &#8211; orice fel de mi\u0219care fizic\u0103, fie c\u0103 este vorba de un antrenament la sala de for\u021b\u0103 sau de o plimbare cu c\u00e2inele, ne ajut\u0103 la arderea suplimentar\u0103 a caloriilor pe care organismul nostru le arde \u00een cursul zilei. Mi\u0219carea \u0219i sportul&nbsp;sunt cei mai variabili factori care determin\u0103 c\u00e2t de multe calorii arde\u021bi \u00een timpul unei zile.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>Activitatea pe care o desf\u0103\u0219ur\u0103m pe parcursul zilei,<strong>&nbsp;dar care nu este considerat\u0103 activitate fizic\u0103, <\/strong>exper\u021bii o numesc&nbsp;<strong>NEAT<\/strong> (prescurtarea din englez\u0103&nbsp;nonexercise activity thermogenesis). Este vorba despre o <strong>mi\u0219care de baz\u0103,<\/strong>&nbsp;cum ar fi mersul pe jos sau activit\u0103\u021bi \u00een gr\u0103din\u0103 ori c\u00e2\u021biva pa\u0219i din cas\u0103 p\u00e2n\u0103 la ma\u0219in\u0103. \u00cen timpul acestor activit\u0103\u021bi, ardem <strong>\u00eentre 100 \u0219i 800 de calorii pe zi.<\/strong><span style=\"color: #ff6600;\">&nbsp;[1] [2]<\/span><\/p>\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=\"Metabolismul_si_greutatea\"><\/span>Metabolismul \u0219i greutatea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Majoritatea oamenilor au tendin\u021ba <strong>de a da&nbsp; vina pe metabolism pentru greutatea pe care o au.<\/strong>&nbsp;Cu toate acestea, metabolismul este un proces natural care modific\u0103 multe din mecanismele din organism pentru a satisface nevoile individuale. <strong>Numai \u00een cazuri rare<\/strong> apare o cre\u0219tere excesiv\u0103 de greutate&nbsp;<strong>asociat\u0103 cu problemele de s\u0103n\u0103tate \u0219i o \u00eencetinire a metabolismului<\/strong>. Aici includem, de exemplu,&nbsp;sindromul Cushing sau <strong>insuficien\u021ba func\u021biei tiroidiene<\/strong>, hipotiroidismul. <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>Cre\u0219terea \u00een greutate este un<strong> proces complicat<\/strong> care probabil este o combina\u021bie de genetic\u0103, hormoni, alimenta\u021bie, impactul mediului \u0219i a stilului de via\u021b\u0103, inclusiv somnul, activitatea fizic\u0103 \u0219i stresul. To\u021bi factorii aminti\u021bi duc la&nbsp;un <strong>dezechilibru \u00een urm\u0103toarea ecua\u021bie energetic\u0103.<\/strong> Cre\u0219te\u021bi \u00een greutate atunci c\u00e2nd ve\u021bi m\u00e2nca <strong>mai multe calorii dec\u00e2t arde\u021bi.<\/strong> Pe de alt\u0103 parte, pute\u021bi sl\u0103bi dac\u0103 <strong>arde\u021bi mai multe calorii<\/strong> sau ve\u021bi consuma mai pu\u021bine calorii. Aceasta este <strong>regula ascuns\u0103<\/strong> a oric\u0103rei \u201ddietei eficiente\u201d sau a modului de alimenta\u021bie.<span style=\"color: #ff6600;\">&nbsp;[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar dac\u0103 vi se pare c\u0103 anumi\u021bi oameni <strong>reu\u0219esc s\u0103 sl\u0103beasc\u0103 mai rapid<\/strong> \u0219i mai simplu dec\u00e2t al\u021bii, ei sl\u0103besc de fapt atunci c\u00e2nd <strong>ard mai multe calorii dec\u00e2t consum\u0103<\/strong>. Dac\u0103 vre\u021bi s\u0103 sl\u0103bi\u021bi, ar trebui s\u0103 crea\u021bi un deficit caloric, consum\u00e2nd mai pu\u021bine calorii sau m\u0103rind num\u0103rul de calorii pe care le arde\u021bi prin activitatea fizic\u0103. Solu\u021bia ideal\u0103 este de a <strong>combina ambele principii.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1]<\/span> <strong>Nu exist\u0103 alte trucuri,<\/strong> nici cele cu ap\u0103 cu l\u0103m\u00e2ie sau ap\u0103 rece.<\/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\/DSC08301.jpg\" alt=\"Cum s\u0103 v\u0103 accelera\u0163i metabolismul?\" width=\"843\" height=\"562\" title=\"Cum s\u0103 v\u0103 accelera\u0163i metabolismul?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Metabolismul_si_apa\"><\/span>Metabolismul \u0219i apa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Apa este un element de baz\u0103 pentru s\u0103n\u0103tatea uman\u0103,<\/strong> de care celulele din organism au nevoie pentru men\u021binerea homeostazei, adic\u0103 un <strong>proces de reglare<\/strong> prin care organismul \u00ee\u0219i men\u021bine echilibrul intern normal pentru evolu\u021bia reac\u021biilor chimice. Despre beneficiile \u0219i efectele apei s-a tot vorbit. Desigur, <strong>hidratarea este foarte important\u0103 pentru organism<\/strong> \u0219i ne ocup\u0103m \u0219i de acest subiect \u00een articolul nostru: <a title=\"Hidratarea corect\u0103 \u00eenainte, \u00een timpul \u0219i dup\u0103 terminarea antrenamentelor \u0219i cum trebuie evitat\u0103 deshidratarea\" href=\"https:\/\/gymbeam.ro\/blog\/hidratarea-corecta-inainte-in-timpul-si-dupa-terminarea-antrenamentelor-si-evitarea-deshidratarii\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Hidratarea \u00eenainte, \u00een timpul \u0219i dup\u0103 antrenament \u0219i cum s\u0103 evit\u0103m dehidratarea<\/a>, dar pe de alt\u0103 parte, <strong>nu trebuie atribuite at\u00e2tea efecte miraculoase apei. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 apa \u00eens\u0103\u0219i ar aduce rezultate sub forma unei siluete atractive, nu ar cre\u0219te at\u00e2t de repede <strong>num\u0103rul de oameni obezi la nivel mondial.<\/strong>&nbsp;A\u0219adar, hai s\u0103 ne uit\u0103m la <strong>cele mai cunoscute mituri<\/strong> care sunt atribuite apei \u00een leg\u0103tur\u0103 cu metabolismul.<\/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\">Apa rece \u0219i accelerarea metabolismului<\/h3>\n\n\n\n<p>Un<strong>&nbsp;studiu, realizat \u00een anul 2003<\/strong>, sugereaz\u0103 c\u0103 apa<strong> poate accelera metabolismul.<\/strong> Dup\u0103 un consum de <strong>500 ml de ap\u0103 rece<\/strong> a crescut metabolismul<strong> cu 30%<\/strong> la b\u0103rba\u021bi \u0219i la femei, acest efect a ap\u0103rut la 10 minute dup\u0103 ce apa a fost consumat\u0103, dar cel mai puternic efect a fost \u00eenregistrat <strong>la 30 sau chiar 40 de minute dup\u0103 consum.&nbsp;<\/strong>Acest studiu lucreaz\u0103 cu efectele termogene ale apei, \u00een care <strong>temperatura apei este un factor decisiv.<\/strong> \u00cen acest caz r\u0103spunsul total termogen a fost aproximativ de 100 kJ.&nbsp;<span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<p>&nbsp;<\/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\/60956281_2190680934386941_1928318338832793600_o.jpg\" alt=\"Metabolismul \u0219i apa rece\" width=\"843\" height=\"562\" title=\"Metabolismul \u0219i apa rece\"\/><\/figure><\/div>\n\n\n\n<p>\u00cenainte de a \u00eencepe s\u0103 consuma\u021bi c\u00e2\u021biva litri de ap\u0103 rece, ar trebui s\u0103 \u0219ti\u021bi c\u0103 <strong>alte studii nu au confirmat efectele cercet\u0103rilor <\/strong>anterioare<strong>&nbsp;<\/strong>\u0219i <strong>au venit cu concluzii mixte<\/strong> care mai trebuie <strong>analizate \u00een detaliu.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5] [6] [7]<span style=\"color: #000000;\">. <span style=\"color: #666666;\">\u00cen principiu, asta \u00eenseamn\u0103 c\u0103 un <strong>posibil efect al apei reci asupra acceler\u0103rii metabolismului<\/strong> a fost confirmat de un singur studiu \u0219i <strong>sunt necesare \u0219i alte studii<\/strong>. Cu toate acestea, v\u0103 <strong>recomand\u0103m s\u0103 v\u0103 hidrata\u021bi corpul<\/strong>, dar nu v\u0103 baza\u021bi pe faptul c\u0103 <strong>metabolismul vostru va fi stimulat doar dac\u0103 be\u021bi ap\u0103.&nbsp;<\/strong><\/span><\/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\">Ap\u0103 cu l\u0103m\u00e2ie diminea\u021ba pe stomacul gol<\/h3>\n\n\n\n<p>Cunoa\u0219te\u021bi acest<strong> mit foarte cunoscut<\/strong> c\u0103, dac\u0103 be\u021bi&nbsp;ap\u0103 cald\u0103 cu l\u0103m\u00e2ie diminea\u021ba pe stomacul gol, ve\u021bi sl\u0103bi? Din p\u0103cate, aceast\u0103 afirma\u021bie <strong>nu are niciun suport \u0219tiin\u021bific.<\/strong> Este doar un mit c\u0103 apa cu l\u0103m\u00e2ie <strong>stimuleaz\u0103 metabolismul<\/strong> sau <strong>echilibreaz\u0103 PH-ul corpului<\/strong>, a\u0219a cum s-a crezut \u00eenainte. Cu toate acestea, apa cu l\u0103m\u00e2ie <strong>este mult mai bun\u0103 dec\u00e2t o b\u0103utur\u0103 \u00eendulcit\u0103.<\/strong> Ajut\u0103 la hidratarea corpului \u0219i, de asemenea, <strong>v\u0103 ofer\u0103 o mic\u0103 doz\u0103 de vitamina C.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[6] [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>Apa cu l\u0103m\u00e2ie este recomandat\u0103 s\u0103 fie servit\u0103 ca <strong>prima b\u0103utur\u0103 de diminea\u021b\u0103,<\/strong> dar nu pentru c\u0103 v\u0103 ajut\u0103 s\u0103 sl\u0103bi\u021bi, ci pentru c\u0103&nbsp;<strong>v\u0103 rehidrateaz\u0103<\/strong>&nbsp;<strong>dup\u0103 un somn de 8 ore<\/strong>. Printre alte avantaje pe care le are aceast\u0103 b\u0103utur\u0103 este c\u0103 mul\u021bi oameni prefer\u0103 s\u0103 bea ap\u0103 cu l\u0103m\u00e2ie <strong>dec\u00e2t ap\u0103 simpl\u0103<\/strong>. A\u0219adar, dac\u0103 ave\u021bi probleme \u0219i nu pute\u021bi renun\u021ba la b\u0103uturile \u00eendulcite \u00een favoarea apei simple,<strong> alege\u021bi apa cu l\u0103m\u00e2ie.<\/strong> Astfel, ve\u021bi renun\u021ba la o serie de <strong>calorii inutile<\/strong> \u0219i, de asemenea, ve\u021bi fi hidrata\u021bi, <strong>ceea ce poate duce,<\/strong> \u00een cele din urm\u0103,<strong>&nbsp;la pierderea greut\u0103\u021bii corporale.&nbsp;<\/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\/iStock-962528532.jpg\" alt=\"Ap\u0103 cu l\u0103m\u00e2ie diminea\u021ba pe stomacul gol\" width=\"843\" height=\"562\" title=\"Ap\u0103 cu l\u0103m\u00e2ie diminea\u021ba pe stomacul gol\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_cresteti_metabolismul\"><\/span>Cum s\u0103 cre\u0219te\u021bi metabolismul?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil nu ve\u021bi fi prea surprin\u0219i, dar <strong>r\u0103spunsul este cu ajutorul exerci\u021biilor fizice.<\/strong> Cre\u0219terea activit\u0103\u021bii metabolice ca urmare a exerci\u021biilor fizice<strong> func\u021bioneaz\u0103 \u0219i dup\u0103 antrenament<\/strong>. Consumul excesiv de oxigen dup\u0103 exerci\u021bii fizice <strong>poate dura mai mult de o zi,<\/strong> \u00een func\u021bie de durata \u0219i intensitatea activit\u0103\u021bii voastre fizice.<span style=\"color: #ff6600;\">&nbsp;[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, sporturile aerobe \u0219i anaerobe<strong> influen\u021beaz\u0103 altfel metabolismul.<\/strong> Activit\u0103\u021bile aerobe au tendin\u021ba de <strong>a arde mai multe calorii \u00een timpul exerci\u021biilor,<\/strong> dar mai pu\u021bine dup\u0103. \u00cen schimb, activit\u0103\u021bile anaerobe <strong>cresc consumul de oxigen, \u00een special dup\u0103 antrenament.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10]<\/span> \u00cen plus, activit\u0103\u021bile anaerobe sunt mai indicate pentru <strong>formarea mu\u0219chilor<\/strong>, ceea ce necesit\u0103 o <strong>alt\u0103 doz\u0103 de energie.<\/strong> Totu\u0219i, dup\u0103 fiecare antrenament,&nbsp;<strong>mu\u0219chii se degradeaz\u0103 \u0219i au nevoie de energie<\/strong> pentru regenerare.&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O alt\u0103 metod\u0103 care sus\u021bine metabolismul este expunerea <strong>la rece \u0219i frig.&nbsp;<\/strong>Se estimeaz\u0103 c\u0103 temperatura ridicat\u0103 a trunchiului cre\u0219te rata metabolic\u0103 \u00een timpul repausului la fiecare grad Celsius&nbsp;<strong>cu 10-13%<\/strong>. De aceea unii oameni caut\u0103<strong> b\u0103i cu ghea\u021b\u0103<\/strong>, se \u00eembrac\u0103 mai sumar sau men\u021bin o temperatur\u0103 mai sc\u0103zut\u0103 \u00een casele lor. \u00cens\u0103, aceast\u0103 metod\u0103 <strong>poate fi periculoas\u0103<\/strong> dac\u0103 este folosit\u0103 neadecvat sau este folosit\u0103 de persoanele care au probleme de s\u0103n\u0103tate.<span style=\"color: #ff6600;\">&nbsp;[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, trebuie s\u0103 men\u021bion\u0103m \u0219i<strong> efectul alimenta\u021biei asupra metabolismului<\/strong>. Din p\u0103cate,<strong> nu exist\u0103 dovezi<\/strong> care s\u0103 sus\u021bin\u0103 ideea c\u0103 dac\u0103 m\u00e2nc\u0103m mai des, cre\u0219tem rata metabolic\u0103 \u00een timpul repausului. Mai degrab\u0103, este vorba de <strong>num\u0103rul total de calorii,<\/strong> care determin\u0103 schimb\u0103ri ale greut\u0103\u021bii corporale. Mai multe pute\u021bi afla citind articolul nostru: <a title=\"Este adev\u0103rat c\u0103 trebuie s\u0103 servi\u021bi 6 mese pe zi pentru a v\u0103 accelera metabolismul?\" href=\"https:\/\/gymbeam.ro\/blog\/este-adevarat-ca-trebuie-sa-serviti-6-mese-pe-zi-pentru-a-va-accelera-metabolismul\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Ave\u021bi nevoie s\u0103 m\u00e2nca\u021bi de \u0219ase ori pe zi pentru a v\u0103 men\u021bine un metabolism rapid?<\/a> <span style=\"color: #ff6600;\">[12] [13] [14] [15]<\/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\/IMG_4342.jpg\" alt=\"Cum s\u0103 v\u0103 accelera\u0163i metabolismul?\" title=\"Cum s\u0103 v\u0103 accelera\u0163i metabolismul?\"\/><\/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=\"Ce_este_bine_de_retinut\"><\/span>Ce este bine de re\u021binut?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0219adar, dac\u0103 vre\u021bi s\u0103 face\u021bi ceva mai mult pentru ob\u021binerea siluetei dorite \u0219i s\u0103 pierde\u021bi \u00een greutate, concentra\u021bi-v\u0103 pe <strong>controlul caloriilor pe care le arde\u021bi f\u0103c\u00e2nd exerci\u021bii.<\/strong> Cu c\u00e2t sunte\u021bi mai activi, cu at\u00e2t mai multe calorii ve\u021bi arde. De fapt, persoanele care cred c\u0103 au un metabolism mai rapid,<strong> sunt cel mai probabil doar mai active.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Activitatea aerob\u0103 f\u0103cut\u0103 \u00een mod regulat,<\/strong> precum mersul pe jos, ciclismul sau \u00eenotul este o modalitate excelent\u0103 de a arde caloriile. Ideal ar fi, dac\u0103 \u00een programul vostru zilnic a\u021bi include <strong>m\u0103car 30 de minute de activitate fizic\u0103<\/strong>. \u00cen schimb, dac\u0103 vre\u021bi s\u0103 sl\u0103bi\u021bi sau s\u0103 v\u0103 \u00eendeplini\u021bi obiectivele concrete de fitness, poate va fi necesar s\u0103 dedica\u021bi mai mult timp activit\u0103\u021bii fizice. \u00cen acest caz, este recomandat <strong>s\u0103 introduce\u021bi \u0219i antrenamentele de for\u021b\u0103<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exper\u021bii recomand\u0103 antrenamente de for\u021b\u0103, cum ar fi<strong>&nbsp;antrenamente cu haltere \u0219i gantere<\/strong>, m\u0103car de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103. Antrenamentele de for\u021b\u0103 sunt importante deoarece ac\u021bioneaz\u0103 \u00eempotriva pierderii masei musculare cauzate de \u00eemb\u0103tr\u00e2nire&nbsp;\u0219i, de asemenea, deoarece \u021besutul muscular arde mai multe calorii dec\u00e2t \u021besutul adipos. Prin urmare, cre\u0219terea masei musculare este <strong>un factor esen\u021bial \u00een timpul sl\u0103bitului.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, pentru a beneficia de o s\u0103n\u0103tate mai bun\u0103, trebuie s\u0103 face\u021bi <strong>schimb\u0103ri \u00een stilul vostru de via\u021b\u0103.<\/strong> Orice mi\u0219care \u00een plus v\u0103 ajut\u0103 s\u0103 <strong>arde\u021bi surplusul de calorii.<\/strong> Prin urmare, \u00eencerca\u021bi s\u0103 face\u021bi mai mult\u0103 mi\u0219care, s\u0103 urca\u021bi pe sc\u0103ri, s\u0103 merge\u021bi la plimbare cu c\u00e2inele sau s\u0103 da\u021bi cu aspiratorul mai des prin cas\u0103.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Cu toate acestea, trebuie s\u0103 \u0219ti\u021bi c\u0103<strong>&nbsp;nu exist\u0103 trucuri miraculoase \u00een timpul sl\u0103bitului.<\/strong> Nu exist\u0103 o modalitate simpl\u0103 de a sl\u0103bi. Baza o reprezint\u0103 <strong>activitate fizic\u0103 \u0219i o alimenta\u021bie echilibrat\u0103.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Directivele din anul 2015 recomand\u0103<strong> reducerea num\u0103rului de calorii cu 500 &#8211; 700 de kcal pe zi<\/strong> pentru a reduce greutatea cu 0,5-0,7 kg s\u0103pt\u0103m\u00e2nal. Pe l\u00e2ng\u0103 asta, mai ad\u0103uga\u021bi mi\u0219carea fizic\u0103 \u0219i astfel atinge\u021bi mult mai rapid obiectivele voastre. Dac\u0103 v\u0103 afla\u021bi pe acest drum, suplimentele nutritive cum ar fi <a title=\"Arz\u0103toare de gr\u0103simi - GymBeam\" href=\"https:\/\/gymbeam.ro\/arzator-de-grasime\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">arz\u0103toarele de gr\u0103simi<\/a>, v\u0103 pot ajuta. <span style=\"color: #ff6600;\">[1] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, pute\u021bi citi articolul nostru <a title=\"6 sfaturi despre cum s\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi efectele arz\u0103torului de gr\u0103simi\" href=\"https:\/\/gymbeam.ro\/blog\/6-sfaturi-despre-cum-sa-imbunatatiti-efectele-arzatorului-de-grasimi\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">6 sfaturidespre cum s\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi efectele arz\u0103torului de gr\u0103sime<\/a>, unde ve\u021bi afla cum ar trebui <strong>s\u0103 arate dieta voastr\u0103<\/strong> \u0219i care vitamine sunt importante \u00een timpul sl\u0103bitului. <strong>V\u0103 \u021binem pumnii<\/strong> \u0219i sper\u0103m c\u0103 acest articol v\u0103 va ajuta s\u0103 v\u0103 apropia\u021bi de obiectivele voastre de fitness. Pute\u021bi s\u0103 ne scrie\u021bi \u00een sec\u021biunea de comentarii, cum reu\u0219i\u021bi s\u0103 v\u0103 atinge\u021bi obiectivele, iar dac\u0103 v-a pl\u0103cut articolul nostru, <strong>nu uita\u021bi s\u0103 \u00eel distribui\u021bi.<\/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\"><a href=\"https:\/\/gymbeam.com\/drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDrinks\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\/protein-rtd-drinks-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein RTD drinks\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>Consumul de ap\u0103 poate accelera metabolismul \u0219i sc\u0103derea \u00een greutate? Afla\u021bi miturile \u0219i adev\u0103rurile despre apa cu l\u0103m\u00e2ie, apa rece \u0219i efectele lor.\u00a0<\/p>\n","protected":false},"author":25,"featured_media":144550,"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":[6626,6866,6374,7628],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-258252","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-hidratare","9":"tag-metabolism-ro","10":"tag-pierdere-in-greutate","11":"tag-sanatate","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>Poate consumul de ap\u0103 s\u0103 accelereze metabolismul \u0219i s\u0103 ajute la pierderea \u00een greutate? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Consumul de ap\u0103 poate accelera metabolismul \u0219i sc\u0103derea \u00een greutate? 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