{"id":305311,"date":"2021-11-11T10:27:29","date_gmt":"2021-11-11T09:27:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=305311"},"modified":"2024-05-30T12:31:02","modified_gmt":"2024-05-30T10:31:02","slug":"somnul-cel-mai-bun-energizant-si-arzator-de-grasimi","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/","title":{"rendered":"Somnul: Cel mai bun energizant \u0219i arz\u0103tor de gr\u0103simi"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/#De_ce_aveti_nevoie_de_somn\" title=\"De ce ave\u021bi nevoie de somn?\">De ce ave\u021bi nevoie de somn?<\/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\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/#Sportivi_de_elita_dorm_mai_putin_decat_ar_trebui_Ce_alte_rezultate_a_aratat_noul_studiu\" title=\"Sportivi de elit\u0103 dorm mai pu\u021bin dec\u00e2t ar trebui. Ce alte rezultate a ar\u0103tat noul studiu?\">Sportivi de elit\u0103 dorm mai pu\u021bin dec\u00e2t ar trebui. Ce alte rezultate a ar\u0103tat noul studiu?<\/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\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/#Studentii_sportivi_ar_trebui_sa_doarma_mai_mult\" title=\"Studen\u021bii sportivi ar trebui s\u0103 doarm\u0103 mai mult?\">Studen\u021bii sportivi ar trebui s\u0103 doarm\u0103 mai mult?<\/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\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/#7_motive_pentru_care_somnul_este_cel_mai_bun_arzator_de_grasimi_dar_si_energizant\" title=\"7 motive pentru care somnul este cel mai bun arz\u0103tor de gr\u0103simi, dar \u0219i energizant\">7 motive pentru care somnul este cel mai bun arz\u0103tor de gr\u0103simi, dar \u0219i energizant<\/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\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/#1_Ajuta_la_refacerea_energiei\" title=\"1. Ajut\u0103 la refacerea energiei\">1. Ajut\u0103 la refacerea energiei<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/#2_Sustine_regenerarea_si_dezvoltarea_masei_musculare\" title=\"2. Sus\u021bine regenerarea \u0219i dezvoltarea masei musculare\">2. Sus\u021bine regenerarea \u0219i dezvoltarea masei musculare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/#3_Imbunatateste_viteza_forta_coordonarea_si_alte_abilitati_sportive\" title=\"3. \u00cembun\u0103t\u0103\u021be\u0219te viteza, for\u021ba, coordonarea \u0219i alte abilit\u0103\u021bi sportive\">3. \u00cembun\u0103t\u0103\u021be\u0219te viteza, for\u021ba, coordonarea \u0219i alte abilit\u0103\u021bi sportive<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/#4_Sfaturi_pentru_pierderea_in_greutate_prevenirea_supraalimentarii_si_mancatul_sanatos_conform_nevoilor_voastre\" title=\"4. Sfaturi pentru pierderea \u00een greutate, prevenirea supraaliment\u0103rii \u0219i m\u00e2ncatul s\u0103n\u0103tos conform nevoilor voastre\">4. Sfaturi pentru pierderea \u00een greutate, prevenirea supraaliment\u0103rii \u0219i m\u00e2ncatul s\u0103n\u0103tos conform nevoilor voastre<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/#5_Incurajeaza_motivatia_si_vointa_de_a_va_urmari_scopurile\" title=\"5. \u00cencurajeaz\u0103 motiva\u021bia \u0219i voin\u021ba de a v\u0103 urm\u0103ri scopurile\">5. \u00cencurajeaz\u0103 motiva\u021bia \u0219i voin\u021ba de a v\u0103 urm\u0103ri scopurile<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/#6_Reduce_riscul_de_accidentare\" title=\"6. Reduce riscul de accidentare\">6. Reduce riscul de accidentare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/#7_Favorizeaza_imunitatea_si_rezistenta_la_boala\" title=\"7. Favorizeaz\u0103 imunitatea \u0219i rezisten\u021ba la boal\u0103\">7. Favorizeaz\u0103 imunitatea \u0219i rezisten\u021ba la boal\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/#De_ce_nu_dormiti_suficient\" title=\"De ce nu dormi\u021bi suficient?\">De ce nu dormi\u021bi suficient?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/#Sfaturi_practice_despre_cum_sa_avem_un_somn_regal\" title=\"Sfaturi practice despre cum s\u0103 avem un somn regal\">Sfaturi practice despre cum s\u0103 avem un somn regal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/#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>\u00cenc\u0103 mai c\u0103uta\u021bi cele mai bune metode pentru a asigura mai mult\u0103 energie pentru orice activitate din timpul zilei, a oferi z\u00e2mbete la toate petrecerile, a reduce riscul de boli, a pierde \u00een greutate mai u\u0219or \u0219i \u00een sf\u00e2r\u0219it s\u0103 v\u0103 dep\u0103\u0219i\u021bi recordul personal la genuflexiuni, cum \u00eencerca\u021bi de luni de zile ? Folosi\u021bi \u00een mod regulat practici de <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-obineti-o-imunitate-mai-puternica-datorita-terapiei-cu-apa-rece\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">c\u0103lire<\/span>, <\/a>practica\u021bi yoga diminea\u021ba, medita\u021bi sau chiar ave\u021bi o diet\u0103 \u0219i un plan de antrenament de care nici m\u0103car un sportiv profesionist nu ar fi ru\u0219inat? Este posibil ca \u00een ciuda tuturor acestor lucruri, performan\u021ba voastr\u0103 s\u0103 tind\u0103 spre stagnare \u0219i s\u0103 nu mai \u0219ti\u021bi ce s\u0103 face\u021bi pentru a fi mul\u021bumi\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, este posibil s\u0103 fi trecut cu vederea o parte extrem de important\u0103 a vie\u021bii &#8211; somnul. Un somn odihnitor \u0219i suficient de lung func\u021bioneaz\u0103 f\u0103r\u0103 exagerare ca elixir pentru s\u0103n\u0103tate. \u0218i care este cea mai bun\u0103 parte? Este \u00een totalitate gratuit. Doar v\u0103 \u00eentinde\u021bi \u00eentr-un pat confortabil, \u00eenchide\u021bi ochii, adormi\u021bi \u0219i va avea grij\u0103 de tot \u00een mod magic. S\u0103 afl\u0103m \u00eempreun\u0103 de ce este somnul indispensabil pentru o performan\u021b\u0103 sportiv\u0103 de calitate, pierdere \u00een greutate \u0219i dezvoltare muscular\u0103. V-ar putea surprinde c\u00e2t de mult\u0103 influen\u021b\u0103 are.<\/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=\"De_ce_aveti_nevoie_de_somn\"><\/span>De ce ave\u021bi nevoie de somn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>F\u0103r\u0103 somn, ne-ar fi dificil s\u0103 finaliz\u0103m u\u0219or agenda noastr\u0103 foarte \u00eenc\u0103rcat\u0103, antrenamentul, g\u0103titul \u0219i alte activit\u0103\u021bi.<\/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\">\u00cen timpul somnului se \u00eent\u00e2mpl\u0103 urm\u0103toarele:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>refacerea surselor de energie<\/li>\n\n\n\n<li>sortarea \u0219i stocare \u00een memorie a informa\u021biilor aflate<\/li>\n\n\n\n<li>regenerarea celulelor deteriorate<\/li>\n\n\n\n<li>refacerea sistemului nervos<\/li>\n\n\n\n<li>\u0219i refacerea masei musculare. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a profita la maximum de somn, trebuie s\u0103-i <strong>dedic\u0103m circa 1\/3 dintr-o zi (7 &#8211; 9 ore).<\/strong> \u00cen general, cu c\u00e2t avem o zi mai solicitant\u0103 fizic \u0219i psihic, cu at\u00e2t este mai important somnul. Sportivii faimo\u0219i de top, care dedic\u0103 jum\u0103tate de zi acestei activit\u0103\u021bi relaxante, \u0219tiu \u0219i ei acest lucru. Sus\u021bin c\u0103 nu pot performa 100% f\u0103r\u0103 el. Oameni ca <strong>Roger Federer sau LeBron<\/strong> <strong>James dorm 12 ore pe zi<\/strong>. Nici Michael Phelps sau Usain Bolt nu omiteau s\u0103 aib\u0103 somn de calitate \u00een timpul apogeului carierei lor. \u0218i \u0219tiau de ce. <span style=\"color: #ff6600\">[2-4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"756\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-1124x756.jpg\" alt=\"De ce este important somnul?\" class=\"wp-image-295312\" style=\"width:843px;height:567px\" title=\"De ce este important somnul?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-1124x756.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-400x269.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-1536x1033.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-2048x1378.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sportivi_de_elita_dorm_mai_putin_decat_ar_trebui_Ce_alte_rezultate_a_aratat_noul_studiu\"><\/span>Sportivi de elit\u0103 dorm mai pu\u021bin dec\u00e2t ar trebui. Ce alte rezultate a ar\u0103tat noul studiu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Starurile men\u021bionate mai sus ar putea oferi un exemplu privind durata somnului. Cum este posibil acest lucru, v\u0103 \u00eentreba\u021bi? Conform unui studiu publicat \u00een 2021, majoritatea dorm o perioad\u0103 mult mai scurt\u0103 de timp dec\u00e2t au nevoie. Un total de 175 de juc\u0103tori de baschet de elit\u0103, \u00eenot\u0103tori, fotbali\u0219ti \u0219i alte persoane active peste medie au fost observate de exper\u021bii care au participat la studiu. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum s-a desf\u0103\u0219urat studiul pe atle\u021bii de elit\u0103 \u0219i care au fost rezultatele ob\u021binute?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sportivii au completat chestionare referitoare la obiceiurile lor de somn<\/li>\n\n\n\n<li>\u0219i au descoperit c\u0103 \u00een medie au nevoie de 8.2 ore de somn pentru a se sim\u021bi suficient de odihni\u021bi<\/li>\n\n\n\n<li>\u0219i urm\u0103toarele 12 nop\u021bi s-au m\u0103surat durata \u0219i calitatea somnului<\/li>\n\n\n\n<li>\u0219i s-a descoperit c\u0103 \u00een medie dormeau doar&nbsp;<strong>6,7 ore.<\/strong><\/li>\n\n\n\n<li>Sportivii individuali dorm \u00een medie o perioad\u0103 mai scurt\u0103 de timp dec\u00e2t cei implica\u021bi \u00een sporturi de echip\u0103<\/li>\n\n\n\n<li>\u0219i astfel numai 3% dintre sportivi ob\u021bin o durat\u0103 de somn pe care o consider\u0103 suficient\u0103.<\/li>\n\n\n\n<li><strong>71% dintre sportivi dorm cu o or\u0103 mai pu\u021bin dec\u00e2t ar trebui.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Autorii studiului subliniaz\u0103 c\u0103 <strong><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">privarea de somn<\/a><\/span><\/strong> <b>poate avea efecte negative asupra performan\u021bei unui sportiv at\u00e2t \u00een competi\u021bii, c\u00e2t \u0219i la antrenament.<\/b> Acest lucru are un efect negativ \u00een special asupra inimii, respira\u021biei \u0219i metaboliz\u0103rii acidului lactic. De asemenea, joac\u0103 un rol important \u00een efectul asupra st\u0103rii de spirit, motiva\u021biei \u0219i nivelului de efort sim\u021bit. Cum pute\u021bi rezolva aceast\u0103 problem\u0103? Recomand\u0103rile autorilor studiului ar putea ajuta.<\/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\">Cum s\u0103 optimiza\u021bi regimul de somn?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>muta\u021bi antrenamentele de diminea\u021b\u0103 la un moment dup\u0103 6 diminea\u021ba<\/li>\n\n\n\n<li>trezi\u021bi-v\u0103 mai t\u00e2rziu diminea\u021ba dup\u0103 antrenamentul de sear\u0103<\/li>\n\n\n\n<li>sincronizarea orei de culcare \u0219i a celei de trezire astfel \u00eenc\u00e2t sportivii s\u0103 doarm\u0103 minimum 8 ore<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen baza rezultatelor acestui studiu, putem presupune c\u0103 majoritatea sportivilor de top nu dorm dou\u0103sprezece ore precum juc\u0103torul de tenis Federer. Nu este o excep\u021bie c\u0103 ace\u0219tia petrec doar jum\u0103tate din timpul lor \u00een pat \u00een compara\u021bie cu el. \u0218i de\u0219i sunt profesioni\u0219ti, este posibil ca nu to\u021bi s\u0103-\u0219i c\u00e2\u0219tige existen\u021ba din sporturi. Ar putea avea alte slujbe \u0219i alte responsabilit\u0103\u021bi care pur \u0219i simplu nu le las\u0103 suficient timp pentru a se odihni.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1257178573-1124x749.jpg\" alt=\"C\u00e2te ore ar trebui s\u0103 doarm\u0103 sportivii?\" class=\"wp-image-295327\" style=\"width:843px;height:562px\" title=\"C\u00e2te ore ar trebui s\u0103 doarm\u0103 sportivii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1257178573-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1257178573-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1257178573-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1257178573-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Studentii_sportivi_ar_trebui_sa_doarma_mai_mult\"><\/span>Studen\u021bii sportivi ar trebui s\u0103 doarm\u0103 mai mult?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pe l\u00e2ng\u0103 sportivii de top, lipsa somnului reprezint\u0103 o amenin\u021bare \u0219i pentru studen\u021bii care sunt implica\u021bi \u00een sporturi la nivel \u00eenalt. Pot petrece cu u\u0219urin\u021b\u0103 27-41 de ore pe s\u0103pt\u0103m\u00e2n\u0103 antren\u00e2ndu-se \u0219i concur\u00e2nd. Mai ad\u0103uga\u021bi timpul dedicat studiului \u0219i alte activit\u0103\u021bi zilnice, precum prepararea alimentelor \u0219i transportul la \u0219i de la \u0219coal\u0103 \u0219i devine clar faptul c\u0103 nu le r\u0103m\u00e2n suficiente ore pentru a dormi. Nu este at\u00e2t de surprinz\u0103tor c\u0103&nbsp;<strong>trei din cinci studen\u021bi sportivi dorm mai pu\u021bin de \u0219apte ore.&nbsp;<\/strong>\u00cen acela\u0219i timp, durata recomandat\u0103 de somn pentru sportivii adolescen\u021bi este de&nbsp;<strong>minimum 9 &#8211; 10 ore.<\/strong> <span style=\"color: #ff6600\">[6-7]<\/span><\/p>\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=\"53248,64381,67330,67804\" ><\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_motive_pentru_care_somnul_este_cel_mai_bun_arzator_de_grasimi_dar_si_energizant\"><\/span>7 motive pentru care somnul este cel mai bun arz\u0103tor de gr\u0103simi, dar \u0219i energizant<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Calitatea \u0219i durata somnului nu se reflect\u0103 doar \u00een gestionarea activit\u0103\u021bilor zilnice. Exper\u021bii consider\u0103 \u0219i durata sa eficient\u0103 ca o condi\u021bie pentru pierderea \u00een greutate reu\u0219it\u0103, dezvoltarea masei musculare \u0219i performan\u021bei sportive de top.  Ce se afl\u0103 \u00een spatele acestuia?<\/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=\"1_Ajuta_la_refacerea_energiei\"><\/span>1. Ajut\u0103 la refacerea energiei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un somn de calitate ne ofer\u0103 energie pentru o nou\u0103 zi plin\u0103 de sport \u0219i provoc\u0103ri. Cu to\u021bii \u0219tim acest lucru. Seara c\u0103dem \u00een pat sim\u021bindu-ne complet epuiza\u021bi \u0219i <b>dup\u0103 opt ore de somn ne trezim plini de energie<\/b> cu un nou apetit de a ne ocupa de tot ce am pl\u0103nuit. \u00cen timpul somnului, organismul nu consum\u0103 la fel de mult\u0103 energie ca \u00een timpul zilei. Acest lucru \u00eei ofer\u0103 timp pentru a fi depozitat\u0103 sub forma carbohidratului glicogen. Mu\u0219chii \u0219i creierul nostru \u00eel folosesc pentru func\u021biile lor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din fericire, somnul poate <strong>s\u0103 elibereze o minte<\/strong> plin\u0103 de griji \u0219i ne trezim diminea\u021ba cu o minte aproape limpede. I-o dator\u0103m creierului, care nu se odihne\u0219te nici m\u0103car \u00een t\u0103r\u00e2mul viselor. De fapt, \u00een acel moment <strong>scap\u0103 de informa\u021biile inutile \u0219i stocheaz\u0103 informa\u021biile importante<\/strong> pe care le-am acumulat \u00een ziua precedent\u0103. <span style=\"color: #ff6600\">[8-9]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/MG_5239-1124x749.jpeg\" alt=\"Somnul ajut\u0103 la refacerea nivelurilor de energie\" class=\"wp-image-295342\" style=\"width:843px;height:562px\" title=\"Somnul ajut\u0103 la refacerea nivelurilor de energie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_5239-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_5239-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_5239-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_5239-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Sustine_regenerarea_si_dezvoltarea_masei_musculare\"><\/span>2. Sus\u021bine regenerarea \u0219i dezvoltarea masei musculare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To\u021bi culturi\u0219tii \u0219i al\u021bi sportivi care depun eforturi pentru <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dezvoltarea a masei musculare<\/a><\/span> nu vor renun\u021ba la somnul lor. \u00cen timpul acestui proces, fibrele musculare deteriorate sunt reparate \u0219i dezvoltate. Acest lucru se datoreaz\u0103 \u00een special <strong>produc\u021biei mai ridicate a hormonului de cre\u0219tere<\/strong>. Dup\u0103 cum sugereaz\u0103 numele acestei substan\u021be, favorizeaz\u0103 regenerarea \u0219i dezvoltarea masei musculare. Aceasta <b>v\u0103 inund\u0103 organismul \u00een special \u00een timpul somnului ad\u00e2nc<\/b> (non-REM fazele 3 \u0219i 4), c\u00e2nd organismul nostru este cel mai relaxat. Acest lucru se \u00eent\u00e2mpl\u0103 circa nou\u0103zeci de minute dup\u0103 ce a\u021bi adormit. Conform unor surse, aproximativ 70% din hormonul de cre\u0219tere zilnic este produs \u00een acest timp.<span style=\"color: #ff6600\"> [10-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Durata \u0219i calitatea somnului are efect \u0219i asupra <b>cantit\u0103\u021bii de testosteron din organism<\/b>. Acesta nu are efect doar asupra comportamentului sexual masculin, ci este indispensabil \u0219i pentru dezvoltarea masei musculare \u0219i a for\u021bei, \u00eentruc\u00e2t <strong>favorizeaz\u0103 proteosinteza \u0219i cre\u0219te masa osoas\u0103<\/strong><strong>.<\/strong> C\u00e2nd durata somnului s-a redus de la 8 la 5 ore \u00eentr-un studiu asupra b\u0103rba\u021bilor, s-a m\u0103surat un nivel al testosteronului mai mic cu 10 &#8211; 15%. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG_5701-1124x749.jpeg\" alt=\"Somnul favorizeaz\u0103 dezvoltarea masei musculare\" class=\"wp-image-295356\" style=\"width:843px;height:562px\" title=\"Somnul favorizeaz\u0103 dezvoltarea masei musculare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_5701-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_5701-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_5701-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_5701-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>De asemenea, <strong>c\u00e2nd dormim pu\u021bin,<\/strong> <strong>o cantitate mai mare de cortizol <\/strong>este eliberat\u0103 \u00een organism. Este binecunoscutul hormon al stresului ale c\u0103rui <strong>niveluri ridicate complic\u0103 nu numai pierderea \u00een greutate, ci \u0219i dezvoltarea masei musculare.<\/strong> Uneori este cunoscut \u0219i ca hormonul catabolic. Aceasta \u00eenseamn\u0103 c\u0103 el contribuie la descompunerea masei musculare \u00een energie \u0219i \u2018\u00eempiedic\u0103\u2019 produc\u021bia sa. \u00cen acest context, are efecte opuse hormonului de cre\u0219tere anabolic\u0103 \u0219i testosteronului. Somnul este un mare ajutor \u00een crearea \u00een organism a u<span style=\"text-align: inherit\">nui mediu hormonal ideal pentru dezvoltarea masei musculare \u0219i maximizarea rezultatelor eforturilor noastre pentru antrenament. <\/span><span style=\"color: #ff6600\">[13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi cum s\u0103 depista\u021bi deficitul de testosteron \u0219i cum s\u0103-l trata\u021bi, citi\u021bi articolul nostru <strong><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/10-simptome-ale-deficitului-de-testosteron-care-sunt-cauzele-si-cum-se-poate-trata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">10 simptome ale deficitului de testosteron \u2013 care sunt cauzele \u0219i cum se poate trata?<\/a><\/span><\/strong><\/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=\"3_Imbunatateste_viteza_forta_coordonarea_si_alte_abilitati_sportive\"><\/span>3. \u00cembun\u0103t\u0103\u021be\u0219te viteza, for\u021ba, coordonarea \u0219i alte abilit\u0103\u021bi sportive<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sportivii, \u00een special cei profesioni\u0219ti, pot petrece cu u\u0219urin\u021b\u0103 timp de 5-6 ore pe zi antren\u00e2ndu-se. \u00cen acest proces \u00ee\u0219i \u00eembun\u0103t\u0103\u021besc at\u00e2t disciplina c\u00e2t \u0219i alte abilit\u0103\u021bi sportive. Pentru a maximiza performan\u021ba, au o diet\u0103 de calitate, folosesc<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.ro\/nutritie-sportiva\" target=\"_blank\" aria-label=\"suplimente (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente<\/a><\/span> \u0219i beneficiaz\u0103 de masaje. Dar adesea ignor\u0103 importan\u021ba somnului, care s-a demonstrat c\u0103 \u00eei ajut\u0103 s\u0103 ob\u021bin\u0103 rezultate mai bune.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Un somn de calitate nu poate fi \u00eenlocuit cu tehnologia de regenerare de ultim\u0103 genera\u021bie sau cu <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/stimulenti-pentru-pre-antrenament\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cel mai bun stimulent de pre-antrenament<\/a><\/span>.<\/strong> Acest lucru a fost deja confirmat de o serie de studii ce au cercetat aceast\u0103 leg\u0103tur\u0103. \u00centr-unul dintre ele, oamenii de \u0219tiin\u021b\u0103 au vizat juc\u0103torii de baschet de la Universitatea Stanford. Ini\u021bial ace\u0219tia petreceau \u00een jur de 8 ore pe zi dormind. Dar, \u00een acest studiu, au crescut acest timp la 10 ore timp de 5-7 s\u0103pt\u0103m\u00e2ni. <span style=\"color: #ff6600\">[15]<\/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 efecte a avut un somn mai lung asupra performan\u021bei sportive a juc\u0103torilor de baschet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>9% \u0219i-au \u00eembun\u0103t\u0103\u021bit precizia arunc\u0103rii la co\u0219<\/li>\n\n\n\n<li>9.2% au mai mult succes \u00een arunc\u0103rile la co\u0219 de 3 puncte<\/li>\n\n\n\n<li>viteza de reac\u021bie s-a \u00eembun\u0103t\u0103\u021bit<\/li>\n\n\n\n<li>au alergat mai repede<\/li>\n\n\n\n<li>au avut o dispozi\u021bie mai bun\u0103 \u0219i s-au sim\u021bit mai energici<\/li>\n\n\n\n<li>s-au sim\u021bit mai odihni\u021bi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2nd rata de succes au unui juc\u0103tor care \u00eencearc\u0103 o aruncare la co\u0219 de 3 puncte s-a \u00eembun\u0103t\u0103\u021bit cu aproape 10%, poate avea un impact ridicat asupra rezultatelor \u00eentregii echipe \u0219i pozi\u021biei sale \u00een clasament. \u00cenot\u0103torii au avut un succes asem\u0103n\u0103tor, cresc\u00e2nd num\u0103rul de ore de somn timp de c\u00e2teva s\u0103pt\u0103m\u00e2ni ca parte a studiului.&nbsp;<\/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 efecte a avut un somn mai lung asupra performan\u021bei sportive a \u00eenot\u0103torilor?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>au fost cu 0.51 secunde mai rapizi \u00een cursa de 15 metri<\/li>\n\n\n\n<li>au \u00eenceput cu 0.15 secunde mai repede de pe blocstart<\/li>\n\n\n\n<li>au reu\u0219it un timp mai bun cu 0.1 secunde la \u00eentoarcere<\/li>\n\n\n\n<li>s-au observat \u0219i o dispozi\u021bie \u0219i o vigilen\u021b\u0103 general\u0103 mai bune<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Juc\u0103torii universitari de fotbal \u0219i juc\u0103torii de tenis au intrat \u0219i ei \u00een aten\u021bia oamenilor de \u0219tiin\u021b\u0103.&nbsp;<strong>Fotbali\u0219tii au fost mai rapizi pe teren, iar juc\u0103torii de tenis au avut mai mult\u0103 acurate\u021be \u0219i mai mult succes \u00een raliuri \u0219i servire.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/unnamed-89-749x1124.jpg\" alt=\"Care sunt beneficiile unui somn mai lung pentru sportivi?\" class=\"wp-image-295372\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/unnamed-89-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/unnamed-89-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/unnamed-89-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/unnamed-89.jpg 1200w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Nici chiar sportivii de for\u021b\u0103 nu trebuie s\u0103 subestimeze calitatea somnului. Conform unui set de studii care au urm\u0103rit acest subiect, <strong>un deficit de somn (un somn mai scurt de \u0219ase ore) poate avea efect negativ asupra implement\u0103rii exerci\u021biilor complexe.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acestea includ <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/\" class=\"ek-link\">genuflexiun<\/a>i<\/span>, \u00eendrept\u0103ri sau ridic\u0103ri la banc\u0103. Acestea sunt dificile din punctul de vedere al tehnicii \u0219i implic\u0103rii musculare \u0219i, prin urmare, pu\u021bine ore de somn ar putea duce la mai pu\u021bine ridic\u0103ri de greutate sau mai pu\u021bine repeti\u021bii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu ar trebui s\u0103 uit\u0103m de sportivii de rezisten\u021b\u0103. De exemplu, \u00eentr-un studiu, cicli\u0219tii observa\u021bi au extins perioada somnului de la o medie de 6.5 &#8211; 7 ore la 8.4 &#8211; 8.9 ore. Acest lucru i-a ajutat s\u0103-\u0219i \u00eembun\u0103t\u0103\u021beasc\u0103 performan\u021ba cu 3% la o curs\u0103 de 60 de minute. <span style=\"color: #ff6600\">[15-18]<\/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\"><strong>Ce poate oferi un somn prelungit sportivilor?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>succes mai mare la tragerile la poart\u0103, arunc\u0103rile la co\u0219 sau lovirea mingii cu racheta<\/li>\n\n\n\n<li>sprinturi mai rapide<\/li>\n\n\n\n<li>for\u021b\u0103 mai mare pentru antrenamentele cu greut\u0103\u021bi \u0219i alte seturi de greut\u0103\u021bi<\/li>\n\n\n\n<li>rezisten\u021b\u0103 mai mare \u00een timpul alergatului sau ciclismului<\/li>\n\n\n\n<li>reac\u021bie mai rapid\u0103 \u00een timpul jocurilor sau performan\u021belor sportive<\/li>\n\n\n\n<li>coordonare a corpului \u00eembun\u0103t\u0103\u021bit\u0103<\/li>\n\n\n\n<li>dispozi\u021bie mai bun\u0103 \u0219i mai mult\u0103 energie pe parcursul zilei<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Sfaturi_pentru_pierderea_in_greutate_prevenirea_supraalimentarii_si_mancatul_sanatos_conform_nevoilor_voastre\"><\/span>4. Sfaturi pentru pierderea \u00een greutate, prevenirea supraaliment\u0103rii \u0219i m\u00e2ncatul s\u0103n\u0103tos conform nevoilor voastre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Somnul este legat \u0219i de pierderea \u00een greutate sau <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cre\u0219terea \u00een greutate s\u0103n\u0103toas\u0103<\/a><\/span>. Nu e ca \u0219i cum ne \u00eentindem seara \u00een pat \u0219i ne trezim diminea\u021ba cu 5kg mai pu\u021bin sau cu bicep\u0219i pe care Ronnie Coleman i-ar invidia. Dar dac\u0103 dormim bine, ne sus\u021binem eforturile de a urma o diet\u0103 care ne poate aduce rezultate excelente \u00een timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ce se afl\u0103 \u00een spatele acestui lucru? Din nou hormonii joac\u0103 un rol. <strong>Leptina \u0219i grelina au efect asupra apetitului, senza\u021biei de sa\u021bietate \u0219i de foame.<\/strong> Un somn de calitate favorizeaz\u0103 nivelurile echilibrate ale acestor hormoni \u0219i avem mai mult control asupra alegerii \u0219i cantit\u0103\u021bii alimentelor consumate. Dac\u0103, pe de alt\u0103 parte, dac\u0103 dormim mai pu\u021bin dec\u00e2t ar trebui, ace\u0219ti &#8220;<strong>hormoni vor oscila.\u201d<\/strong> \u00cen mod normal, nivelul hormonului senza\u021biei de foame (grelin\u0103) va cre\u0219te, iar hormonul senza\u021biei de sa\u021bietate (leptin\u0103) va sc\u0103dea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen timpul zilei, avem o nevoie mai mare de a consuma mai multe alimente calorice, precum dulciurile sau chipsurile. Totu\u0219i, chiar dup\u0103 ce le consum\u0103m, ne sim\u021bim mai pu\u021bin mul\u021bumi\u021bi. Probabil am \u00eent\u00e2lnit \u0219i noi aceast\u0103 situa\u021bie dup\u0103 o noapte \u00een care nu am dormit bine. Adesea ced\u0103m unor astfel de pofte li de aceea este greu s\u0103 urm\u0103m o diet\u0103 pe care o planific\u0103m conform nevoilor. Dac\u0103 \u00eencerc\u0103m s\u0103 urm\u0103m un plan alimentar, un <strong>somn de calitate \u0219i suficient de lung ar trebui s\u0103 fie una dintre priorit\u0103\u021bi.<\/strong> Acesta ar trebui amplificat \u00een timpul pierderii \u00een greutate. <span style=\"color: #ff6600\">[19-20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un somn de calitate are un impact surprinz\u0103tor de mare asupra pierderii \u00een greutate pentru unele persoane. C\u00e2nd privim din punct de vedere practic, este clar. Dup\u0103 o noapte alb\u0103 sau privare de somn pe termen lung, avem energie pu\u021bin\u0103. Suntem mul\u021bumi\u021bi s\u0103 putem gestiona cele mai importante responsabilit\u0103\u021bi precum serviciul, familia \u0219i gospod\u0103ria. Nu mai r\u0103m\u00e2n suficient\u0103 for\u021b\u0103 \u0219i determinare pentru antrenamente sau prepararea alimentelor. Din cauza lipsei de exerci\u021bii, consum\u0103m mai pu\u021bin\u0103 energie. Acest lucru este de obicei completat de pofta de alimente dulci \u0219i grase, care vor cre\u0219te aportul caloric.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin combinarea acestor circumstan\u021be, ob\u021binem un surplus caloric \u0219i \u00eencepem s\u0103 lu\u0103m \u00een greutate \u00een loc de a pierde \u00een greutate.<strong> Pe de alt\u0103 parte, dac\u0103 dormim suficient, putem respecta mai u\u0219or cerin\u021bele programului de antrenament \u0219i ne putem \u021bine mai bine apetitul sub control.<\/strong> Astfel ne va fi u\u0219or s\u0103 consum\u0103m mai pu\u021bine calorii, cre\u00e2nd <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\">deficitul caloric necesar pentru pierderea \u00een greutate.<\/a><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG_4149-1124x749.jpg\" alt=\"Cum ajut\u0103 somnul pierderea \u00een greutate?\" class=\"wp-image-295388\" style=\"width:843px;height:562px\" title=\"Cum ajut\u0103 somnul pierderea \u00een greutate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_4149-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_4149-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_4149-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_4149-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Incurajeaza_motivatia_si_vointa_de_a_va_urmari_scopurile\"><\/span>5. \u00cencurajeaz\u0103 motiva\u021bia \u0219i voin\u021ba de a v\u0103 urm\u0103ri scopurile<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 o noapte alb\u0103, nu sim\u021bim nevoia s\u0103 s\u0103rim din pat \u0219i s\u0103 \u00eencepem sarcinile stabilite pentru ziua respectiv\u0103. Din contr\u0103. Patul \u00eenc\u0103 nef\u0103cut ne cheam\u0103 \u00eenapoi \u00een lumea viselor \u0219i trebuie s\u0103 rezist\u0103m tenta\u021biei toat\u0103 ziua. Rezultatele studiilor ale c\u0103ror interes a fost acest subiect sunt de asemenea clare. <strong>Lipsa somnului sau excluderea sa total\u0103 este asociat\u0103 cu o motiva\u021bie mai mic\u0103<\/strong> de a participa la interac\u021biuni sociale sau activit\u0103\u021bi sportive.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2nd suntem somnoro\u0219i, ideea de a sta singuri acas\u0103 pe o canapea confortabil\u0103 ne atrage mai mult&nbsp;<span style=\"text-align: inherit\">dec\u00e2t s\u0103 mergem afar\u0103 s\u0103 juc\u0103m sporturi. Pentru toate celelalte, inclusiv prepararea alimentelor s\u0103n\u0103toase, antrenamentul, preg\u0103tirea pentru un examen sau munca regulat\u0103, trebuie s\u0103 depunem un efort neobi\u0219nuit de mare. Deci avem un alt motiv s\u0103 nu urm\u0103rim seara mai multe episoade din serialul popular \u0219i s\u0103 prefer\u0103m s\u0103 mergem la culcare mai devreme. Acest lucru ne permite s\u0103 efectu\u0103m mai u\u0219or toate obiectivele \u0219i sarcinile care ne a\u0219teapt\u0103 ziua urm\u0103toare. <\/span><span style=\"color: #ff6600\">[21\u201322]<\/span><\/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=\"6_Reduce_riscul_de_accidentare\"><\/span>6. Reduce riscul de accidentare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un somn odihnitor ne \u00eent\u0103re\u0219te fizic \u0219i psihic.<strong> ne putem concentra mai bine, avem timpi de reac\u021bie mai rapizi \u0219i suntem mai aler\u021bi \u00een general.<\/strong> Astfel <a href=\"https:\/\/gymbeam.ro\/blog\/ce-trebuie-sa-faceti-in-cazul-unei-intinderi-sau-rupturi-musculare-si-cum-sa-le-difereniati\/\" target=\"_blank\" aria-label=\"se reduce riscul de accidentare (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">se reduce riscul<\/span> de accidentare<\/a> at\u00e2t \u00een timpul sporturilor c\u00e2t \u0219i \u00een restul timpului. Conform unui studiu efectuat pe solda\u021bii americani, privarea de somn cre\u0219te riscul de accidentare. Solda\u021bii care dormeau 4-5 ore pe zi erau de dou\u0103 ori mai expu\u0219i la accident\u0103ri dec\u00e2t cei care dormeau opt ore.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/8W3A3754-750x1124.jpeg\" alt=\"Somnul reduce riscul de accidentare\" class=\"wp-image-295402\" title=\"Somnul reduce riscul de accidentare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/8W3A3754-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/8W3A3754-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/8W3A3754-1025x1536.jpeg 1025w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Rezultate similare au fost ob\u021binute \u00een studierea atle\u021bilor. <strong>C\u00e2nd dormeau mai pu\u021bin de opt ore, aveau un risc de accidentare \u00een timpul antrenamentului de 1.7 ori mai mare<\/strong><strong>.<\/strong> Acest lucru se poate datora mai multor factori. Capacitate de concentrare mai mic\u0103, vigilen\u021b\u0103 redus\u0103, dar \u0219i regenerare lent\u0103 \u0219i oboseal\u0103 general\u0103 a corpului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O accidentare ne poate \u021bine departe de antrenament pentru o perioad\u0103 lung\u0103 de timp, \u00eent\u00e2rziindu-ne obiectivele. Dac\u0103 este posibil, trebuie s\u0103 dormim cel pu\u021bin opt ore pe zi, lucru asociat cu un risc mai sc\u0103zut de accidentare. <span style=\"color: #ff6600\">[23-24]<\/span><\/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=\"7_Favorizeaza_imunitatea_si_rezistenta_la_boala\"><\/span>7. Favorizeaz\u0103 imunitatea \u0219i rezisten\u021ba la boal\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e2nd nu dormim suficient o perioad\u0103 mai lung\u0103 de timp, sistemul de ap\u0103rare al organismului sub forma imunit\u0103\u021bii sl\u0103be\u0219te \u0219i ne putem \u00eemboln\u0103vi mai u\u0219or. <strong>\u00cen timpul somnului, printre altele, \u00een organism se formeaz\u0103 celulele numite citokine, care ajut\u0103 \u00een lupta \u00eempotriva infec\u021biei \u0219i inflama\u021biei.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, pe l\u00e2ng\u0103 acest proces, exist\u0103 o activitate mai mare a globulelor albe, care pot recunoa\u0219te celulele infectate de virus \u0219i pot declan\u0219a un r\u0103spuns imunitar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span style=\"color: #ff6600\"><span style=\"color:#666666\" class=\"tadv-color\">Un sistem imunitar care func\u021bioneaz\u0103 corect<\/span><\/span><\/strong><span style=\"color:#666666\" class=\"tadv-color\"> <\/span>este esen\u021bial pentru s\u0103n\u0103tatea noastr\u0103. Este important s\u0103-l sus\u021binem c\u00e2t mai mult posibil, \u00een special \u00een timpul perioadelor de antrenament intens \u0219i diet\u0103 strict\u0103. Un somn odihnitor este un mod de a ne men\u021bine imunitatea puternic\u0103 \u0219i de a nu c\u0103dea prad\u0103 unui virus care ne atac\u0103. <span style=\"color: #ff6600\">[25-26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Citi\u021bi mai multe despre somn \u0219i efectele sale asupra s\u0103n\u0103t\u0103\u021bii \u0219i performan\u021bei sportive \u00een articolul nostru<a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare\/\" target=\"_blank\" aria-label=\" Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi somnul \u0219i cum influen\u021beaz\u0103 acesta s\u0103n\u0103tatea \u0219i cre\u0219terea masei musculare? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\"><strong>Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi somnul \u0219i cum influen\u021beaz\u0103 acesta s\u0103n\u0103tatea \u0219i cre\u0219terea masei musculare?<\/strong><\/span><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_nu_dormiti_suficient\"><\/span>De ce nu dormi\u021bi suficient?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nevoia de a urm\u0103ri un nou episod din Fabrica de bani sau Sex Education sau de a ne juca pe calculator se afl\u0103 acum \u00een spatele deficitului de somn. Sportivii, \u00een special cei profesioni\u0219ti, c\u0103l\u0103toresc des, se antreneaz\u0103 diminea\u021ba devreme sau seara t\u00e2rziu, iar apoi se ocup\u0103 de familie, studii \u0219i alte obliga\u021bii. De asemenea pot experimenta un nivel ridicat de stres, care are de asemenea un efect negativ asupra somnului. <strong>Toate acestea pot \u00eentrerupe rutine somnului \u0219i nu este \u00eentotdeauna realist s\u0103 ob\u021binem m\u0103car \u0219apte ore de somn.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i bolile precum insomnia diagnosticat\u0103 sau sindromul picioarelor nelini\u0219tite pot juca un rol \u00een lipsa somnului. Anumi\u021bi factori din via\u021ba noastr\u0103 pe care pur \u0219i simplu nu \u00eei putem controla 100%. Scopul este de a ne crea obiceiuri care ne ajut\u0103 s\u0103 avem un somn de cea mai bun\u0103 calitate. <span style=\"color: #ff6600\">[27-28]<\/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 v\u0103 \u00eentreba\u021bi ce altceva pute\u021bi face c\u00e2nd un somn odihnitor nu ajut\u0103 \u00een cazul oboselii, citi\u021bi articolul nostru <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-faceti-in-cazul-in-care-va-simtiti-obositi-dupa-somn-concentrati-va-pe-aceste-7-tipuri-de-relaxare\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce s\u0103 face\u021bi \u00een cazul \u00een care v\u0103 sim\u021bi\u021bi obosi\u021bi dup\u0103 somn? Concentra\u021bi-v\u0103 pe aceste 7 tipuri de relaxare.<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/MG_7983-1124x749.jpeg\" alt=\"Cauzele priv\u0103rii de somn\" class=\"wp-image-295416\" style=\"width:843px;height:562px\" title=\"Cauzele priv\u0103rii de somn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7983-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7983-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7983-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7983-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sfaturi_practice_despre_cum_sa_avem_un_somn_regal\"><\/span>Sfaturi practice despre cum s\u0103 avem un somn regal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Adesea se \u00eent\u00e2mpl\u0103 s\u0103 ne b\u0103g\u0103m \u00een pat la timp, dar un somn odihnitor pare s\u0103 ne ocoleasc\u0103.<\/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\">Cum s\u0103 \u00eembun\u0103t\u0103\u021bim somnul \u0219i astfel s\u0103 promov\u0103m performan\u021ba sportiv\u0103, pierderea \u00een greutate \u0219i dezvoltarea masei musculare?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Activitatea din timpul zilei<\/strong> &#8211; nu este necesar s\u0103 folosim toat\u0103 for\u021ba fizic\u0103 \u00een fiecare zi. O plimbare sau alte activit\u0103\u021bi sunt suficiente pentru a ne face s\u0103 sim\u021bim o oboseal\u0103 pl\u0103cut\u0103. \u00cen schimb, ar trebuie s\u0103 evit\u0103m seara a<span style=\"text-align: inherit\">ntrenamentele intense dup\u0103 care ne este greu s\u0103 ne relax\u0103m corpul.<\/span><\/li>\n\n\n\n<li><strong>Rutina somnului<\/strong> &#8211; vom merge la somn \u0219i ne vom trezi la aceea\u0219i or\u0103, chiar \u0219i \u00een weekend. \u00cenainte de somn, vom avea o atmosfer\u0103 relaxant\u0103, pl\u0103cut\u0103 acas\u0103. Putem \u00eencerca o baie cald\u0103, lum\u00e2n\u0103ri \u0219i muzic\u0103 lini\u0219titoare.<\/li>\n\n\n\n<li><strong>Limitarea luminii albastre<\/strong> &#8211; computerele, telefoanele mobile \u0219i televizoarele emit lumin\u0103 albastr\u0103 care poate avea efect negativ asupra nivelului de melatonin\u0103. Acesta este hormonul somnului, important pentru relaxarea corpului \u0219i adormire. Putem folosi un filtru de lumin\u0103 albastr\u0103 pentru lucrul seara pe dispozitive electronice. Dac\u0103 nu mai trebuie s\u0103 lucr\u0103m, \u00eenlocuirea telefonului mobil sau a tabletei cu o carte este o solu\u021bie chiar mai bun\u0103.<\/li>\n<\/ul>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-749x1124.jpg\" alt=\"Sfaturi despre cum s\u0103 \u00eembun\u0103t\u0103\u021bim somnul\" class=\"wp-image-295431\" title=\"Sfaturi despre cum s\u0103 \u00eembun\u0103t\u0103\u021bim somnul\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li><strong>Medita\u021bie de relaxare<\/strong> &#8211; dup\u0103 o zi plin\u0103 de provoc\u0103ri, uneori este dificil s\u0103 ne relax\u0103m \u0219i s\u0103 nu ne mai g\u00e2ndim la toate lucrurile prin care am trecut. O medita\u021bie scurt\u0103 poate ajuta, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">reduc\u00e2nd stresul<\/a><\/span> \u0219i trec\u00e2nd la alte g\u00e2nduri.<\/li>\n\n\n\n<li><strong>Limitarea cafeinei seara<\/strong> &#8211; de obicei, aceste stimulent se elimin\u0103 din organism \u00een 4-6 ore. Dac\u0103 bem o cea\u0219c\u0103 de espresso seara, poate avea un efect negativ asupra abilit\u0103\u021bii de a adormi. \u00cen plus, fiecare dintre noi are o sensibilitate diferit\u0103 la cafein\u0103 \u0219i metabolizarea acesteia. O persoan\u0103 poate bea o cafea chiar \u00eenainte de culcare \u0219i totu\u0219i s\u0103 adoarm\u0103 \u00een c\u00e2teva minute. Alta nu este la fel de norocoas\u0103 \u0219i chiar dac\u0103 a b\u0103ut ultima cea\u0219c\u0103 de espresso la 16:00, \u00eenc\u0103 num\u0103r\u0103 oi la o or\u0103 dup\u0103 ce s-au b\u0103gat \u00een pat. De aceea, fiecare ar trebui s\u0103 abordeze aportul de <a href=\"https:\/\/gymbeam.ro\/cafeina\" class=\"ek-link\">cofein\u0103<\/a> conform propriei experien\u021be.<\/li>\n\n\n\n<li><strong>Limitarea meselor greu digerabile \u0219i consumului de alcool \u00eenainte de culcare<\/strong> &#8211; dac\u0103 la cin\u0103 consum\u0103m preparate pr\u0103jite \u0219i unul sau mai multe pahare de bere, este posibil s\u0103 avem adormim greu. Corul nostru va fi ocupat s\u0103 digere alimentele \u0219i s\u0103 descompun\u0103 alcoolul, lucru care nu este ideal pentru un somn odihnitor.<\/li>\n\n\n\n<li><strong>Suplimente alimentare pentru a favoriza somnul<\/strong> &#8211; <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/chelated-magnesium-gymbeam.html\" class=\"ek-link\">magneziu<\/a><\/span>, nootropicul <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/gaba-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a><\/span><span style=\"text-align: inherit\">, adaptogenii <\/span><span style=\"color: #ff6600\"><a aria-label=\"ashwagandha (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/ashwagandha-90-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ashwagandha<\/a><\/span><span style=\"text-align: inherit\"> \u0219i melatonin\u0103 sunt folosi\u021bi de obicei pentru relaxare general\u0103 \u0219i un somn mai odihnitor; de asemenea, poate ajuta <\/span><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/ashwagandha-90-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">uleiul CBD<\/a><\/span><span style=\"text-align: inherit\">, aminoacidul <\/span><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/l-triptofan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">triptofan<\/a><\/span><span style=\"text-align: inherit\"> sau un<\/span><span style=\"color: #ff6600\"> <a aria-label=\"supliment (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/pink-calm-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">supliment<\/a><\/span><span style=\"text-align: inherit\"> alimentar complex pentru favorizarea somnului care con\u021bine vitaminele B \u0219i extracte de plante medicinale puternice. <\/span><span style=\"color: #ff6600\">[29-30]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi&nbsp; mai multe sfaturi despre cum pute\u021bi adormi mai u\u0219or, citi\u021bi articolul nostru <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 adormi\u021bi repede? \u00cencerca\u021bi aceste sfaturi simple pentru un somn mai bun<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"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>Ar trebui s\u0103 dormim minimum \u0219apte ore pe zi \u00een func\u021bie de c\u00e2t de solicitant este programul. Un somn de calitate ne ajut\u0103 <strong>s\u0103 pierdem mai u\u0219or \u00een greutate, s\u0103 fim mai rapizi pe teren, s\u0103 ridic\u0103m mai multe greut\u0103\u021bi \u00een timpul antrenamentului \u0219i s\u0103 ne sim\u021bim plini de energie \u00een general, determina\u021bi \u0219i motiva\u021bi.<\/strong> Somnul este prin natura sa cel mai bun arz\u0103tor de gr\u0103simi natural, dar \u0219i stimulent. \u00cen plus, poate ajuta la prevenirea accident\u0103rilor \u0219i la gestionarea unui program de antrenament solicitant.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi prieteni care \u00eenc\u0103 mai cred c\u0103 somnul este supraestimat? Dac\u0103 da, distribui\u021bi-le acest articol. Poate \u00eei pute\u021bi face s\u0103 se r\u0103zg\u00e2ndeasc\u0103.<\/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\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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>Care sunt motivele pentru care somnul ajut\u0103 la \u00eembun\u0103t\u0103\u021birea performan\u021bei sportive \u0219i faciliteaz\u0103 pierderea \u00een greutate? Afla\u021bi din articolul nostru elementele de baz\u0103.<\/p>\n","protected":false},"author":129,"featured_media":295291,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7190,6374,7334,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-305311","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-cresterea-masei-musculare","9":"tag-pierdere-in-greutate","10":"tag-somn","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>Somnul: Cel mai bun energizant \u0219i arz\u0103tor de gr\u0103simi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Un somn de calitate este important pentru pierderea \u00een greutate, dezvoltarea muscular\u0103 \u0219i performan\u021ba sportiv\u0103. 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