{"id":262458,"date":"2020-10-12T12:42:00","date_gmt":"2020-10-12T10:42:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=262458"},"modified":"2023-05-13T20:48:26","modified_gmt":"2023-05-13T18:48:26","slug":"antrenamente-in-conditii-de-repaus-alimentar-un-mit-sau-o-metoda-eficienta-de-a-pierde-in-greutate","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/antrenamente-in-conditii-de-repaus-alimentar-un-mit-sau-o-metoda-eficienta-de-a-pierde-in-greutate\/","title":{"rendered":"Antrenamente \u00een condi\u021bii de repaus alimentar &#8211; un mit sau o metod\u0103 eficient\u0103 de a pierde \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\/antrenamente-in-conditii-de-repaus-alimentar-un-mit-sau-o-metoda-eficienta-de-a-pierde-in-greutate\/#Antrenamentul_de_dimineata_arde_mai_multe_calorii\" title=\"Antrenamentul de diminea\u021b\u0103 arde mai multe calorii\">Antrenamentul de diminea\u021b\u0103 arde mai multe calorii<\/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\/antrenamente-in-conditii-de-repaus-alimentar-un-mit-sau-o-metoda-eficienta-de-a-pierde-in-greutate\/#Sportul_pe_stomacul_gol_este_minunat_dar_%E2%80%A6\" title=\"Sportul pe stomacul gol este minunat, dar \u2026\">Sportul pe stomacul gol este minunat, dar \u2026<\/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\/antrenamente-in-conditii-de-repaus-alimentar-un-mit-sau-o-metoda-eficienta-de-a-pierde-in-greutate\/#Ce_mancam_inainte_de_antrenament\" title=\"Ce m\u00e2nc\u0103m \u00eenainte de antrenament?\">Ce m\u00e2nc\u0103m \u00eenainte de antrenament?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Modul \u00een care oamenii abordeaz\u0103 sportul \u0219i exerci\u021biile fizice variaz\u0103, unii&nbsp;<strong>prefer\u0103&nbsp;<\/strong><strong>centrele&nbsp;<\/strong><strong>fitness&nbsp;<\/strong><strong>moderne,<\/strong>&nbsp;al\u021bii&nbsp;<strong>se simt mai bine acas\u0103.&nbsp;<\/strong>\u00cens\u0103,&nbsp;pe l\u00e2ng\u0103 intensitate, difer\u0103 \u0219i atitudinea fa\u021b\u0103 de momentul antrenamentului. Exist\u0103 cu siguran\u021b\u0103 printre voi sus\u021bin\u0103tori ai<strong>&nbsp;antrenamentului de dup\u0103 amiaz\u0103<\/strong>, \u00eens\u0103 \u0219i antrenamentul de diminea\u021b\u0103 are sus\u021bin\u0103torii s\u0103i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unul dintre motivele pentru care multe persoane aleg antrenamentul de diminea\u021b\u0103 este antrenarea&nbsp;<strong>pe stomacul gol<\/strong>. Se crede c\u0103 o persoan\u0103<strong>&nbsp;arde mai multe gr\u0103simi \u0219i pierde mai repede \u00een greutate<\/strong>&nbsp;<strong>\u00een condi\u021bii de repaus alimentar<\/strong>. Dar este acest lucru adev\u0103rat? Ne vom seta alarma la o or\u0103 matinal\u0103?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Antrenamentul_de_dimineata_arde_mai_multe_calorii\"><\/span>Antrenamentul de diminea\u021b\u0103 arde mai multe calorii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Corpul uman&nbsp;<strong>are nevoie de energie pentru activitatea fizic\u0103,<\/strong>&nbsp;care se ob\u021bine&nbsp;<strong>din alimenta\u021bie.<\/strong>&nbsp;Mai exact, este reprezentat\u0103 de&nbsp;<strong>trei macronutrien\u021bi \u2013 proteine, carbohidra\u021bi \u0219i gr\u0103simi.<\/strong>&nbsp;Carbohidra\u021bii din diet\u0103 sunt&nbsp;<strong>o surs\u0103 rapid\u0103 de energie,&nbsp;<\/strong>deoarece ace\u0219tia sunt diviza\u021bi \u00een&nbsp;<strong>glucoz\u0103<\/strong>, care circul\u0103 prin fluxul sanguin. Exist\u0103 \u0219i o leg\u0103tur\u0103 cu carbohidra\u021bii conform c\u0103reia&nbsp;<strong>organismul \u00ee\u0219i ia energia din carbohidra\u021bii \u0219i gr\u0103simile stocate<\/strong>&nbsp;\u00een timpul antrenamentului pe stomacul gol \u0219i nu din alimentele pe care tocmai le-a\u021bi fi consumat. Deci ar trebui s\u0103 facem to\u021bi sport diminea\u021ba \u00eenainte de micul dejun?&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0219a cum am men\u021bionat deja, carbohidra\u021bii sunt diviza\u021bi \u00een glucoz\u0103, care este o surs\u0103 de energie. \u00cens\u0103, \u00een plus, organismul<strong>&nbsp;o poate depozita \u00een ficat \u0219i \u00een \u021besuturile musculare sub form\u0103 de glicogen.<\/strong>&nbsp;Este o<strong>&nbsp;surs\u0103 rapid\u0103 de energie,<\/strong>&nbsp;dar dup\u0103 o noapte f\u0103r\u0103 hran\u0103, rezervele de zah\u0103r din ficat sunt consumate. Dac\u0103 organismul nu are energie din carbohidra\u021bii disponibili, utilizeaz\u0103 gr\u0103simile ca&nbsp;<strong>surs\u0103 de energie.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1]<\/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.sk\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1124x859.jpg\" alt=\"exerci\u021biul fizic diminea\u021ba \u0219i micul dejun\" class=\"wp-image-186116\" width=\"843\" height=\"644\" title=\"exerci\u021biul fizic diminea\u021ba\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1124x859.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-400x306.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-1536x1174.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/08-04-min-2048x1566.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Aceast\u0103 constatare nu este numai rezultatul cunoa\u0219terii proceselor din corpul uman.&nbsp;<strong>Aceasta a fost confirmat\u0103 de mai multe studii,<\/strong>&nbsp;precum un studiu din&nbsp;<strong>2017<\/strong>&nbsp;al Universit\u0103\u021bii din Bath. Cercet\u0103torii au descoperit c\u0103 mai multe gene prezente \u00een&nbsp;<strong>metabolismul gr\u0103similor, transportul glucozei \u0219i semnalizarea insulinei<\/strong>&nbsp;\u201es-au comportat diferit\u201d \u00een timpul&nbsp;<strong>exerci\u021biilor fizice dup\u0103 o mas\u0103 \u0219i pe stomacul gol.<\/strong>&nbsp;Activitatea fizic\u0103 pe stomacul gol a declan\u021bat anumite gene la&nbsp;<strong>oamenii<\/strong><strong>&nbsp;obezi<\/strong>&nbsp;care au reu\u0219it s\u0103&nbsp;<strong>accelereze arderea gr\u0103similor.<\/strong>&nbsp;Conform unui alt studiu din 2013,&nbsp;<strong>oamenii activi<\/strong>&nbsp;pot arde cu<strong>&nbsp;20% mai multe gr\u0103simi<\/strong>&nbsp;pe stomacul gol dec\u00e2t dup\u0103 micul dejun.&nbsp;<span style=\"color: #ff6600;\">[1] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ce se \u00eent\u00e2mpl\u0103 cu corpul uman atunci c\u00e2nd facem sport pe stomacul gol?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Celulele adipoase sunt divizate \u2013&nbsp;<strong>lipoliz\u0103.<\/strong><\/li><li><strong>Gr\u0103simile sunt&nbsp;<\/strong>folosite ca&nbsp;<strong>surs\u0103 de energie.<\/strong><\/li><li><strong>Cre\u0219te nivelul hormonilor&nbsp;<\/strong>care sus\u021bin&nbsp;<strong>folosirea gr\u0103similor<\/strong>&nbsp;ca surs\u0103 de energie<strong>.<\/strong><\/li><li>Se favorizeaz\u0103 divizarea&nbsp;<b>gr\u0103similor de pe abdomen<\/b>.<\/li><li>Cre\u0219te&nbsp;<strong>fluxul sanguin abdominal<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Conform acesteia, antrenamentul diminea\u021ba pe stomacul gol este mai bun, iar oamenii de \u0219tiin\u021b\u0103 o demonstreaz\u0103 \u0219i ei. Dac\u0103 ar fi a\u0219a simplu, acest articol s-ar \u00eencheia aici, toat\u0103 lumea ar face sport diminea\u021ba iar s\u0103lile de sport s-ar putea \u00eenchide \u00een lini\u0219te dup\u0103 amiaz\u0103. Totu\u0219i, \u00eentregul subiect este pu\u021bin mai complex.<\/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.sk\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1124x751.jpg\" alt=\"exerci\u021biul fizic diminea\u021ba pe stomacul gol\" class=\"wp-image-185345\" width=\"843\" height=\"563\" title=\"exerci\u021biul fizic diminea\u021ba pe stomacul gol\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-rano-nalacno-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sportul_pe_stomacul_gol_este_minunat_dar_%E2%80%A6\"><\/span>Sportul pe stomacul gol este minunat, dar \u2026<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unii oameni fac sport diminea\u021ba deoarece prefer\u0103 s\u0103 &#8220;s\u0103 termine cu el&#8221; \u00eenainte de a merge la serviciu, al\u021bii vor doar s\u0103 piard\u0103 mai rapid \u00een greutate. \u00cenainte de a alerga sau de a ridica greut\u0103\u021bi \u00eenainte de r\u0103s\u0103ritul soarelui, ar trebui s\u0103 ave\u021bi \u00een vedere c\u00e2teva descoperiri interesante.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antrenamentul \u00een condi\u021bii de repaus alimentar este benefic \u00een ceea ce prive\u0219te<strong>&nbsp;intensificarea hormonului de cre\u0219tere \u0219i a sensibilit\u0103\u021bii la insulin\u0103.<\/strong>&nbsp;Aceste procese pot duce la pierderea \u00een greutate, dar ave\u021bi \u00een vedere urm\u0103toarele dou\u0103 aspecte:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Antrenamentul intens \u00een condi\u021bii de repaus alimentar poate avea un impact asupra mu\u0219chilor<\/strong>&nbsp;\u2013 aceasta este problema la care probabil c\u0103 v-a\u021bi a\u0219teptat. \u00cen timpul unui antrenament solicitant diminea\u021ba, \u00eenainte de micul dejun, poate ap\u0103rea&nbsp;<strong>pierderea masei musculare<\/strong>, deoarece organismul poate&nbsp;<strong>diviza aminoacizi<\/strong>&nbsp;pentru a&nbsp;<strong>p\u0103stra nivelul de glucoz\u0103 din s\u00e2nge.<\/strong>&nbsp;\u00cen timpul unui maraton sau al unui antrenament de for\u021b\u0103 solicitant,&nbsp;<strong>se folose\u0219te mai mult glicogen dec\u00e2t gr\u0103simi<\/strong>&nbsp;\u0219i nu conteaz\u0103 dac\u0103 ave\u021bi stomacul gol. Acest lucru este dovedit \u0219i de&nbsp;<strong>un studiu de Schoenefeld din 2011,<\/strong>&nbsp;care va fi de ajutor pentru culturi\u0219tii \u0219i atle\u021bii interesa\u021bi de&nbsp;<strong>cre\u0219terea masei musculare.<\/strong>&nbsp;Antrenamentele \u00een condi\u021bii de repaus alimentar afecteaz\u0103 semnificativ&nbsp;<strong>rezervele de proteine<\/strong>&nbsp;c\u00e2\u0219tigate prin diet\u0103 \u0219i exerci\u021bii fizice. Poate cauza<strong>&nbsp;o pierdere de p\u00e2n\u0103 la 10,4%.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[6] [7] [14]<\/span><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ardem gr\u0103simi \u0219i consum\u0103m glucoz\u0103 pe parcursul \u00eentregii zile \u2013<\/strong>&nbsp;re\u021bine\u021bi c\u0103 volumul de energie oferit de glucoz\u0103 sau g\u0103simi depinde de&nbsp;<strong>\u201enecesarul\u201d de energie<\/strong>&nbsp;din timpul zilei. Totu\u0219i, arderea gr\u0103similor \u021bine mai mult de consumul total de energie. Da, pute\u021bi arde&nbsp;<strong>mai multe gr\u0103simi<\/strong>&nbsp;antren\u00e2ndu-v\u0103&nbsp;<strong>pe stomacul gol,<\/strong>&nbsp;dar dintr-un punct de vedere general, probabil nu va fi suficient pentru a sc\u0103pa de \u021besutul adipos.&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1124x749.jpg\" alt=\"antrenamentul diminea\u021ba \u0219i masa muscular\u0103\" class=\"wp-image-185293\" width=\"843\" height=\"562\" title=\"antrenamentul diminea\u021ba \u0219i masa muscular\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranne-cvicenie-a-svaly-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Sunte\u021bi cu adev\u0103rat interesat de&nbsp;<strong>consumul zilnic de energie?<\/strong>&nbsp;Pentru a afla mai multe despre acesta \u0219i modul de&nbsp;<strong>calculare<\/strong>&nbsp;citi\u021bi articolul nostru \u2013<a href=\"https:\/\/gymbeam.ro\/blog\/cum-se-calculeaza-rata-metabolica-bazala-si-consumul-zilnic-de-energie\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&nbsp;Cum se calculeaz\u0103 rata metabolc\u0103 bazal\u0103 \u0219i consumul zilnic de energie.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Adev\u0103rurile comune \u0219i&nbsp;<strong>regulile f\u0103r\u0103 dovezi relevante<\/strong>&nbsp;devin doar&nbsp;<strong>\u201eipoteze\u201d.<\/strong>&nbsp;O cercetare trebuie s\u0103 analizeze \u0219i s\u0103&nbsp;<strong>valideze teorii<\/strong>&nbsp;care au sens \u201edin punct de vedere logic\u201d. Antrenamentul pe stomacul gol declan\u0219eaz\u0103 alte gene la personale obeze, \u00eens\u0103 antrenamentul \u00eenainte de micul dejun ar putea s\u0103 nu fie&nbsp;<strong>un ghid universal de reducere a gr\u0103similor<\/strong>&nbsp;pentru toat\u0103 lumea.<\/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<p>Dovada acestui lucru o reprezint\u0103 \u0219i rezultatele unei&nbsp;<strong>cercet\u0103ri din 2014,<\/strong>&nbsp;care a examinat ipoteza eficien\u021bei antrnamentului \u00een condi\u021bii de repaus alimentar. Scopul cercet\u0103tori a fost de a compara&nbsp;<strong>diferen\u021bele dintre \u021besuturile adipos \u0219i neadipos<\/strong>&nbsp;al femeilor tinere dup\u0103&nbsp;<strong>antrenamentul de&nbsp;<\/strong><strong>aerobic pe stomacul gol sau dup\u0103 o mas\u0103.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Participan\u021bii au fost \u00eemp\u0103r\u021bi\u021bi aleatoriu \u00een grupuri \u201econdi\u021bii de repaus alimentar\u201d \u0219i \u201edup\u0103 ce au luat masa\u201d. Trebuie remarcat c\u0103 to\u021bi responden\u021bii au urmat&nbsp;<strong>planul de diet\u0103<\/strong>&nbsp;\u0219i aveau&nbsp;<strong>deficit caloric<\/strong>. S-a descoperit&nbsp;<strong>pierdere \u00een greutate \u0219i a \u021besutului adipos<\/strong>&nbsp;\u00een ambele grupuri<strong>.<\/strong>&nbsp;V\u0103 \u00eentreba\u021bi cu c\u00e2t a fost mai bine pentru grupul care s-a antrenat pe stomacul gol? Conform rezultatelor,<strong>&nbsp;nu au existat diferen\u021be semnificative \u00eentre grupuri.<\/strong>&nbsp;Este adev\u0103rat c\u0103 numai femeile tinere au fost implicate \u00een cercetare, iar num\u0103rul acestora nu a fost deosebit de mare (20 de responden\u021bi). Pe de alt\u0103 parte, poate \u00eensemna c\u0103 dac\u0103&nbsp;<strong>urma\u021bi o diet\u0103 rezonabil\u0103 \u0219i face\u021bi sport, nu conteaz\u0103<\/strong>&nbsp;dac\u0103 merge\u021bi la alergat&nbsp;<strong>\u00eenainte sau dup\u0103 micul dejun.<\/strong><span style=\"color: #ff6600;\">&nbsp;[3] [8]<\/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.sk\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1124x749.jpg\" alt=\"exerci\u021biul fizic diminea\u021ba \u0219i cercetarea\" class=\"wp-image-186130\" width=\"843\" height=\"562\" title=\"exerci\u021biul fizic diminea\u021ba \u0219i cercetarea\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-10-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mai pu\u021bin\u0103 for\u021b\u0103 \u00een timpul antrenamentului<\/h3>\n\n\n\n<p>Un alt argument \u00eempotriva antrenamentelor \u00een condi\u021bii de repaus alimentar este reprezentat de&nbsp;<strong>mai pu\u021bin\u0103 for\u021b\u0103 \u00een timpul antrenamentului<\/strong>. Folosirea gr\u0103simii ca energie, necesit\u0103&nbsp;<strong>mai mult oxigen,<\/strong>&nbsp;prin urmare divizarea gr\u0103similor dureaz\u0103\u0103 mai mult \u00een compara\u021bie cu cea a carbohidra\u021bilor. Pentru a men\u021bine o intensitate ridicat\u0103, \u201erata\u201d metabolismului gr\u0103similor este&nbsp;<strong>lent\u0103.<\/strong>&nbsp;Acest lucru \u00eenseamn\u0103 c\u0103 antrenamentul ar putea fi mai slab dec\u00e2t dac\u0103 a\u021bi fi m\u00e2ncat \u00eenainte.&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>Dovada este reprezentat\u0103 de rezultatele unui studiu din 2019, care a comparat performan\u021ba&nbsp;<strong>genuflexiunilor \u0219i a ridic\u0103rii greut\u0103\u021bilor&nbsp;<\/strong>dup\u0103 un mic dejun bogat \u00een carbohidra\u021bi \u0219i un mic dejun \u201enumai cu ap\u0103\u201d. Sarcina participan\u021bilor a fost de a executa&nbsp;<strong>4 serii de genuflexiuni \u0219i ridic\u0103ri de greut\u0103\u021bi<\/strong>&nbsp;la un nivel de 90% din maximul acestora timp de 10 repet\u0103ri (10 RM \u2013 repet\u0103ri maxime). Rezultatul? Participan\u021bii care au baut doar ap\u0103 \u0219i nu au luat micul dejun au avut<strong>&nbsp;o diminuare a rezisten\u021bei de 15% la genuflexiuni<\/strong>&nbsp;\u0219i&nbsp;<strong>de 6% la ridicarea greut\u0103\u021bilor.<\/strong>&nbsp;Rezultatele demonstreaz\u0103 c\u0103 antrenamentul asociat cu&nbsp;<strong>ridicarea de greut\u0103\u021bi mai mari<\/strong>&nbsp;sau&nbsp;<strong>care necesit\u0103 for\u021b\u0103<\/strong>&nbsp;este probabil mai&nbsp;<strong>rezonabil\u0103&nbsp;<\/strong>\u0219i eficient\u0103&nbsp;<strong>dup\u0103 o mas\u0103.<\/strong>&nbsp;Este posibil s\u0103 arde\u021bi mai multe gr\u0103simi, dar performan\u021ba poate \u201esc\u0103dea\u201d, ceea ce probabil din punct de vedere emo\u021bional nu v\u0103 va pl\u0103cea \u0219i, \u00een plus, v\u0103 expune\u021bi riscului de accidentare din cauza oboselii.&nbsp;<span style=\"color: #ff6600;\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Sc\u0103derea brusc\u0103 a energiei (\u201cThe Bonk\u201d)<\/h3>\n\n\n\n<p>Exist\u0103 un&nbsp;<strong>alt risc<\/strong>&nbsp;asociat antrenamentului \u00eenainte de micul dejun, care are leg\u0103tur\u0103 cu&nbsp;<strong>rezerva de glicogen.<\/strong>&nbsp;\u00cen englez\u0103 este cunoscut ca<strong><em>The Bonk<\/em><\/strong>&nbsp;sau&nbsp;<strong>\u201ehitting the wall\u201d<\/strong>. Pierderea de energie apare datorit\u0103&nbsp;<strong>epuiz\u0103rii depozitelor de glicogen.<\/strong>&nbsp;<strong>Un \u201eBonk\u201d complet<\/strong>&nbsp;apare atunci c\u00e2nd&nbsp;<strong>glicogenul este epuizat complet din mu\u0219chi \u0219i ficat<\/strong><strong>.<\/strong>&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>Glicogenul din ficat este epuizat dup\u0103 un antrenament intens sau peste noapte. Re\u021bine\u021bi c\u0103 nu doar masa muscular\u0103 are nevoie de energie, ci \u0219i creierul. C\u00e2nd v\u0103 afla\u021bi \u00een condi\u021bii de repaus alimentar,&nbsp;<strong>sursa de energie a creierului<\/strong>&nbsp;este&nbsp;<strong>glicogenul din ficat.<\/strong>&nbsp;Prin urmare, antrenamentul pe stomacul gol prezint\u0103 riscul unei sc\u0103deri de energie, care poate cauza o lips\u0103 de glicogen \u00een mu\u0219chi, dar \u0219i<strong>&nbsp;pu\u021bin \u201ecombustibil\u201d pentru creier.<\/strong>&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<h4 class=\"wp-block-heading\">Cum s\u0103 preveni\u021bi o sc\u0103dere brusc\u0103 a energiei?<\/h4>\n\n\n\n<p>Pe de alt\u0103 parte, este adev\u0103rat c\u0103 pierderea sever\u0103 a glicogenului apare mai mult \u00een timpul&nbsp;<strong>activit\u0103\u021bilor \u00eendelungate de rezisten\u021b\u0103<\/strong>&nbsp;dec\u00e2t \u00een timpul antrenamentelor scurte \u0219i intense. Pute\u021bi&nbsp;<strong>preveni<\/strong>&nbsp;<strong>sc\u0103derea de energie,<\/strong>&nbsp;consum\u00e2nd carbohidra\u021bi \u0219i&nbsp;<strong>complet\u00e2nd rezervele de glicogen,<\/strong>&nbsp;\u00een special dup\u0103 un antrenament&nbsp;<strong>de o or\u0103 sau mai mult.<\/strong>&nbsp;Un aspect important este faptul c\u0103&nbsp;<strong>malnutri\u021bia cronic\u0103<\/strong>&nbsp;ar putea fi \u00een spatele&nbsp;<strong>epuiz\u0103rii glicogenului.<\/strong>&nbsp;Pri urmare, dac\u0103 v\u0103 g\u00e2ndi\u021bi s\u0103 face\u021bi sport pe stomacul gol, ave\u021bi \u00een vedere&nbsp;<strong>\u201eglico-rezervele\u201d,<\/strong> a c\u0103ror epuizare o pute\u021bi sim\u021bi. Deci depinde de intensitatea \u0219i tipul antrenamentului pe care \u00eel prefera\u021bi. <span style=\"color: #ff6600;\">[1] [11]<\/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 \u00een ciuda dezavantajelor antrenamentelor \u00een condi\u021bii de repaus alimentar, sunte\u021bi determina\u021bi s\u0103 continua\u021bi s\u0103 face\u021bi acest lucru, l\u0103sa\u021bi-ne s\u0103 v\u0103 oferim 2 sfaturi&nbsp;<span style=\"color: #ff6600;\">[12]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Nu v\u0103 antrena\u021bi numai pe stomacul gol \u2013<\/strong>&nbsp;aceast\u0103 metod\u0103 de a face sport este adecvat\u0103 doar dac\u0103 nu este realizat\u0103 \u00een<strong>&nbsp;mod frecvent.<\/strong>&nbsp;Prin urmare, nu se recomand\u0103 s\u0103 face\u021bi sport&nbsp;<strong>mai mult de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103&nbsp;<\/strong>\u00eenainte de a lua micul dejun. Dac\u0103 face\u021bi sport de cel pu\u021bin 4 ori pe s\u0103pt\u0103m\u00e2n\u0103,&nbsp;<strong>\u00eencerca\u021bi s\u0103 g\u0103si\u021bi un echilibru.<\/strong>&nbsp;Nu m\u00e2nca\u021bi \u00eenainte de antrenamentele mai pu\u021bin solicitante \u0219i \u00eenc\u0103rca\u021bi-v\u0103 cu energie din alimente \u00eenaintea antrenamentelor intense.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\"><li><strong>G\u00e2ndi\u021bi-v\u0103 la aportul de proteine \u0219i carbohidra\u021bi dup\u0103 antrenament \u2013<\/strong>&nbsp;antrenamentele streseaz\u0103 organismul \u0219i astfel are nevoie de nutrien\u021bi pentru a se&nbsp;<strong>regenera<\/strong>&nbsp;dup\u0103 antrenament. Prin urmare, furniza\u021bi organismului nu numai carbohidra\u021bi, dar \u0219i proteine dup\u0103 antrenament.<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1124x749.jpg\" alt=\"antrenamentul de diminea\u021b\u0103 \u0219i energia\" class=\"wp-image-185319\" width=\"843\" height=\"562\" title=\"antrenamentul de diminea\u021b\u0103 \u0219i energia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/ranny-trening-a-energia-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_mancam_inainte_de_antrenament\"><\/span>Ce m\u00e2nc\u0103m \u00eenainte de antrenament?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Scopul acestui articol nu este de a v\u0103 convinge s\u0103 consuma\u021bi alimente \u00eenainte de exerci\u021biul fizic, ci mai degrab\u0103 s\u0103 sublinieze avantajele \u0219i dezavantajele. V\u0103 cunoa\u0219te\u021bi cel mai bine organismul \u0219i \u0219ti\u021bi ce func\u021bioneaz\u0103 cel mai bine pentru acesta. Prefera\u021bi s\u0103 m\u00e2nca\u021bi \u00eenainte de antrenament sau a\u021bi decis s\u0103 le \u00eembina\u021bi? \u00cen acest capitol vom \u00eencerca s\u0103 v\u0103 recomand\u0103m ce \u0219i c\u00e2nd s\u0103 m\u00e2nca\u021bi \u00eenainte, dar \u0219i dup\u0103 ce face\u021bi sport.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A m\u00e2nca \u00eenainte de a merge la sal\u0103 are mai multe avantaje<span style=\"color: #ff6600;\">&nbsp;[7]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Va&nbsp;<strong>spori for\u021ba \u0219i intensitatea<\/strong>&nbsp;antrenamentelor<\/li><li>Va&nbsp;<strong>sus\u021bine regenerarea<\/strong>&nbsp;organismului<\/li><li>Va&nbsp;<strong>asigura<\/strong>&nbsp;un antrenament&nbsp;<b>mai lung \u0219i mai pl\u0103cut<\/b><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Masa dinainte de antrenament ar trebui, \u00een primul r\u00e2nd, s\u0103 v\u0103 asigure&nbsp;<strong>energie pentru a face sport,<\/strong>&nbsp;f\u0103r\u0103&nbsp;<strong>a v\u0103 afecta stomacul<\/strong><strong>.<\/strong>&nbsp;Dac\u0103 urmeaz\u0103 s\u0103 face\u021bi sport&nbsp;<strong>\u00eentr-o or\u0103<\/strong><strong>,<\/strong>&nbsp;alege\u021bi o gustare&nbsp;<strong>u\u0219or de digerat \u0219i<\/strong>&nbsp;<strong>bogat\u0103 \u00een carbohidra\u021bi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru cele mai bune rezultate se recomand\u0103 consumarea unei mese ce con\u021bine&nbsp;<strong>carbohidra\u021bi, proteine \u0219i gr\u0103simi,<\/strong>&nbsp;dar trebuie s\u0103 oferi\u021bi sistemului digestiv mai mult timp pentru digesti \u2013 aproximativ&nbsp;<strong>2 \u2013 3 ore.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[13]<\/span>&nbsp;<span class=\"text\">Vi s-a \u00eent\u00e2mplat vreodat\u0103 ca stomacul s\u0103 aib\u0103 nevoie de pu\u021bin mai mult timp dup\u0103 ce a\u021bi venit la sal\u0103<\/span>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru o mai bun\u0103 prezentare general\u0103 \u0219i selec\u021bie a alimentelor potrivite, v\u0103 oferim c\u00e2teva exemple conform timpului \u00eenainte de antrenament:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Dac\u0103 ave\u021bi 1 or\u0103 sau mai pu\u021bin \u00eenainte de a face sport<\/strong> \u2013 fructe, <a class=\"ek-link ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" rel=\"noreferrer noopener\">baton proteic<\/a> sau iaurt grecesc cu fructe<\/li><li><strong>Dac\u0103 ave\u021bi 2 ore \u00eenainte de antrenament<\/strong> \u2013 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0103utur\u0103 proteic\u0103<\/a>, <a aria-label=\"terci proteic, (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/protein-porridge-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">terci proteic,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-musli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cereale integrale<\/a> cu lapte<\/li><li><strong>Dac\u0103 ave\u021bi 2-3 ore \u00eenainte de a face sport<\/strong> \u2013 o surs\u0103 alimentar\u0103 bogat\u0103 \u00een proteine cu orez brun \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>, un sendvi\u0219 cu p\u00e2ine din f\u0103in\u0103 integral\u0103 cu proteine \u0219i salat\u0103, o omlet\u0103 cu p\u00e2ine prajit\u0103 din f\u0103in\u0103 integral\u0103 <span style=\"color: #ff6600;\">[13]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1124x749.jpg\" alt=\"ce s\u0103 m\u00e2nc\u0103m \u00eenainte de antrenament?\" class=\"wp-image-185371\" width=\"843\" height=\"562\" title=\"masa \u00eenainte de antrenament\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/predtreningove-jedlo-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>C\u0103uta\u021bi inspira\u021bie pentru un mic dejun s\u0103n\u0103tos \u0219i hr\u0103nitor \u00eenainte de antrenament? \u00cen articol ve\u021bi g\u0103si p\u00e2n\u0103 la&nbsp;<strong>20 de sfaturi&nbsp;<\/strong>despre cum s\u0103 v\u0103 \u00eembog\u0103\u021bi\u021bi prima mas\u0103 de diminea\u021b\u0103&nbsp;\u2013&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/20-de-sfaturi-pentru-micul-dejun-daca-faceti-exercitii-fizice-dimineata\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">20 sfaturi pentru micul dejun dac\u0103 face\u021bi sport diminea\u021ba.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cea mai bun\u0103 metod\u0103 de a v\u0103 sus\u021bine performan\u021ba&nbsp;<strong>\u00een timpul antrenamentului,<\/strong>&nbsp;o reprezint\u0103&nbsp;<strong>diet\u0103 echilibrat\u0103.<\/strong>&nbsp;C\u00e2nd v\u0103 decide\u021bi asupra dietei, ar trebui s\u0103 v\u0103 concentra\u021bi pe&nbsp;<span style=\"color: #ff6600;\">[2]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>proteine<\/strong>&nbsp;din carne, ou\u0103 \u0219i produse lactate<\/li><li><strong>carbohidra\u021bi s\u0103n\u0103to\u0219i<\/strong>&nbsp;din fructe, legume, leguminoase \u0219i cereale integrale,<\/li><li><strong>gr\u0103simi s\u0103n\u0103toase&nbsp;<\/strong>din ulei de&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/bio-ulei-de-cocos-virgin-wolfberry.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cocos<\/a>&nbsp;sau de m\u0103sline, alternativ\u0103&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/ghee-wolfberry.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"ghee, (opens in a new tab)\">ghee,<\/a><\/li><li>diverse&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nuci \u0219i semin\u021be<\/a>&nbsp;bogate \u00een nutrien\u021bi, precum&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/migdale-raw.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"migdalele, (opens in a new tab)\">migdalele,<\/a><\/li><li><strong>alimente hr\u0103nitoare \u0219i neprocesate.<\/strong><\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-1124x749.jpg\" alt=\"antrenamentul \u0219i o diet\u0103 echilibrat\u0103\" class=\"wp-image-185332\" width=\"843\" height=\"562\" title=\"antrenamentul \u0219i o diet\u0103 echilibrat\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/trening-a-vyvazena-strava-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Fie v\u0103 decide\u021bi s\u0103 v\u0103 antrena\u021bi pe stomacul gol, sau s\u0103 m\u00e2nca\u021bi ceva \u00eenainte de acesta, antrenamentul de diminea\u021b\u0103 are multe alte beneficii pe l\u00e2ng\u0103 arderea g\u0103similor. \u00cen acest articol pute\u021bi g\u0103si motive interesant \u0219i inspirante pentru care nu ar trebui s\u0103 face\u021bi sport dup\u0103-amiaza sau seara \u2013<a href=\"https:\/\/gymbeam.ro\/blog\/9-motive-pentru-care-sa-faceti-sport-dimineata\/\" target=\"_blank\" rel=\"noopener noreferrer\">&nbsp;9 motive pentru care s\u0103 face\u021bi sport diminea\u021ba.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sportul pe stomacul gol<strong>&nbsp;poate fi benefic,<\/strong>&nbsp;dar conform cercet\u0103rilor, probabil&nbsp;<strong>nu \u00een aceea\u0219i m\u0103sur\u0103 pentru toat\u0103 lumea.<\/strong>&nbsp;\u00cen articol v-am prezentat&nbsp;<strong>\u201eargumentele pro \u0219i contra\u201d,<\/strong>&nbsp;precum \u0219i rezultatele cercet\u0103rii asupra acestui subiect. Cel mai important lucru este ca antrenamentul s\u0103 vi se potriveasc\u0103 \u0219i s\u0103 nu v\u0103 cauzeze probleme de s\u0103n\u0103tate sau s\u0103 v\u0103 \u00eencetineasc\u0103 obiectivele fitness. Fie c\u0103 v\u0103 decide\u021bi s\u0103 m\u00e2nca\u021bi ceva \u00eenainte de a face sport, fie c\u0103 nu, credem c\u0103 v-am l\u0103rgit orizonturile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V-ar pl\u0103cea ca&nbsp;<strong>\u0219i prietenii vo\u0219tri s\u0103 afle&nbsp;<\/strong>despre antrenamentul \u00een condi\u021bii de repaus alimentar?&nbsp;<strong>Sus\u021bine\u021bi articolul cu un share.<\/strong><\/p>\n\n\n\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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","protected":false},"excerpt":{"rendered":"<p>Este antrenamentul \u00een condi\u021bii de repaus alimentar mai bun pentru pierderea \u00een greutate \u0219i arderea gr\u0103similor? \u0218i cum afecteaz\u0103 masa muscular\u0103? Descoperi\u021bi argumentele pro \u0219i contra \u00eempreun\u0103 cu sfaturile noastre bonus de la final!<\/p>\n","protected":false},"author":25,"featured_media":186099,"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":[95],"tags":[6458,6374,6674,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-262458","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-exercitii-ro","9":"tag-pierdere-in-greutate","10":"tag-plan-alimentar","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>Antrenamente \u00een condi\u021bii de repaus alimentar - un mit sau o metod\u0103 eficient\u0103 de a pierde \u00een greutate? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Prefera\u021bi antrenamentul pe stomacul gol? 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Aceast\u0103 abordare are mai mul\u021bi sus\u021bin\u0103tori, a\u0219a c\u0103 am analizat avantajele \u0219i dezavantajele acestuia.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/antrenamente-in-conditii-de-repaus-alimentar-un-mit-sau-o-metoda-eficienta-de-a-pierde-in-greutate\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-12T10:42:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-05-13T18:48:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-nalacno-trening-blog-1-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/antrenamente-in-conditii-de-repaus-alimentar-un-mit-sau-o-metoda-eficienta-de-a-pierde-in-greutate\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/antrenamente-in-conditii-de-repaus-alimentar-un-mit-sau-o-metoda-eficienta-de-a-pierde-in-greutate\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Antrenamente \u00een condi\u021bii de repaus alimentar &#8211; un mit sau o metod\u0103 eficient\u0103 de a pierde \u00een greutate?\",\"datePublished\":\"2020-10-12T10:42:00+00:00\",\"dateModified\":\"2023-05-13T18:48:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/antrenamente-in-conditii-de-repaus-alimentar-un-mit-sau-o-metoda-eficienta-de-a-pierde-in-greutate\/\"},\"wordCount\":2697,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/antrenamente-in-conditii-de-repaus-alimentar-un-mit-sau-o-metoda-eficienta-de-a-pierde-in-greutate\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-nalacno-trening-blog-1-min.png\",\"keywords\":[\"exerci\u021bii\",\"pierdere \u00een greutate\",\"plan alimentar\",\"un stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"articleSection\":[\"Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/antrenamente-in-conditii-de-repaus-alimentar-un-mit-sau-o-metoda-eficienta-de-a-pierde-in-greutate\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/antrenamente-in-conditii-de-repaus-alimentar-un-mit-sau-o-metoda-eficienta-de-a-pierde-in-greutate\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/antrenamente-in-conditii-de-repaus-alimentar-un-mit-sau-o-metoda-eficienta-de-a-pierde-in-greutate\/\",\"name\":\"Antrenamente \u00een condi\u021bii de repaus alimentar - un mit sau o metod\u0103 eficient\u0103 de a pierde \u00een greutate? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/antrenamente-in-conditii-de-repaus-alimentar-un-mit-sau-o-metoda-eficienta-de-a-pierde-in-greutate\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/antrenamente-in-conditii-de-repaus-alimentar-un-mit-sau-o-metoda-eficienta-de-a-pierde-in-greutate\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/cvicenie-nalacno-trening-blog-1-min.png\",\"datePublished\":\"2020-10-12T10:42:00+00:00\",\"dateModified\":\"2023-05-13T18:48:26+00:00\",\"description\":\"Prefera\u021bi antrenamentul pe stomacul gol? 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