{"id":306998,"date":"2020-11-23T22:33:00","date_gmt":"2020-11-23T21:33:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=306998"},"modified":"2022-01-17T07:04:11","modified_gmt":"2022-01-17T06:04:11","slug":"11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/","title":{"rendered":"11 motive s\u0103 v\u0103 apuca\u021bi de alergat. Cum vi se va schimba corpul?"},"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\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/#De_ce_sa_va_apucati_de_alergat\" title=\"De ce s\u0103 v\u0103 apuca\u021bi de alergat?\">De ce s\u0103 v\u0103 apuca\u021bi de alergat?<\/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\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/#1_Veti_arde_multe_calorii_si_grasimi\" title=\"1. Ve\u021bi arde multe calorii \u0219i gr\u0103simi\">1. Ve\u021bi arde multe calorii \u0219i gr\u0103simi<\/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\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/#2_Nivelul_de_stamina_se_va_imbunatati\" title=\"2. Nivelul de stamin\u0103 se va \u00eembun\u0103t\u0103\u021bi\">2. Nivelul de stamin\u0103 se va \u00eembun\u0103t\u0103\u021bi<\/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\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/#3_Va_veti_imbunatati_sanatatea\" title=\"3. V\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea\">3. V\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea<\/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\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/#4_Veti_avea_un_somn_mai_bun\" title=\"4. Ve\u021bi avea un somn mai bun\">4. Ve\u021bi avea un somn mai bun<\/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\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/#5_Va_veti_simti_mai_bine_din_punct_de_vedere_mental\" title=\"5. V\u0103 ve\u021bi sim\u021bi mai bine din punct de vedere mental\">5. V\u0103 ve\u021bi sim\u021bi mai bine din punct de vedere mental<\/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\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/#6_Veti_invata_cum_sa_fiti_disciplinati\" title=\"6. Ve\u021bi \u00eenv\u0103\u021ba cum s\u0103 fi\u021bi disciplina\u021bi\">6. Ve\u021bi \u00eenv\u0103\u021ba cum s\u0103 fi\u021bi disciplina\u021bi<\/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\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/#7_Veti_economisi_timp\" title=\"7. Ve\u021bi economisi timp\">7. Ve\u021bi economisi timp<\/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\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/#8_Veti_economisi_bani\" title=\"8. Ve\u021bi economisi bani\">8. Ve\u021bi economisi bani<\/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\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/#9_Veti_explora_imprejurimile\" title=\"9. Ve\u021bi explora \u00eemprejurimile\">9. Ve\u021bi explora \u00eemprejurimile<\/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\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/#10_Veti_cunoaste_oameni_noi\" title=\"10. Ve\u021bi cunoa\u0219te oameni noi\">10. Ve\u021bi cunoa\u0219te oameni noi<\/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\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/#11_Veti_fi_mai_increzatori\" title=\"11. Ve\u021bi fi mai \u00eencrez\u0103tori\">11. Ve\u021bi fi mai \u00eencrez\u0103tori<\/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\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/#Care_este_lectia\" title=\"Care este lec\u021bia?\">Care este lec\u021bia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Alergatul este considerat \u00een general una dintre cele mai naturale forme de mi\u0219care pe care o persoan\u0103 o poate practica. Chiar \u0219i cei mai micii copii, imediat cum \u00eenva\u021b\u0103 s\u0103 mearg\u0103, alearg\u0103 prin cas\u0103. Cu toate astea, punctul de cotitur\u0103 apare deseori atunci c\u00e2nd merg la \u0219coal\u0103, iar alergatul devine o datorie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alergatul cronometrat de &#8221;\u0219aizeci (60 m)&#8221; sau tura nesf\u0103r\u0219it\u0103 din jurul ovalului de pe terenul de joac\u0103 de la \u0219coal\u0103 a distrus atitudinea pozitiv\u0103 fa\u021b\u0103 de acest sport pentru mul\u021bi copii, care duc poart\u0103 antipatie p\u00e2n\u0103 la maturitate. Ulterior, dup\u0103 angajare, alergatul devine o utopie \u0219i mai mare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probabil c\u0103 nu ve\u021bi sc\u0103pa de experien\u021bele traumatizante din copil\u0103rie, dar cu articolul de azi v\u0103 putem convinge c\u0103 alergatul nu este un sport at\u00e2t de r\u0103u precum vi-l aminti\u021bi. Doar citi\u021bi-l \u0219i afla\u021bi care sunt <strong>beneficiile alergatului la modul general \u0219i cum v\u0103 poate schimba corpul!&nbsp; <\/strong>\u0218i ve\u021bi vedea c\u0103 c\u0103 \u00eei ve\u021bi mai acorda \u00eenc\u0103 o \u0219ans\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=\"De_ce_sa_va_apucati_de_alergat\"><\/span>De ce s\u0103 v\u0103 apuca\u021bi de alergat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Veti_arde_multe_calorii_si_grasimi\"><\/span>1. Ve\u021bi arde multe calorii \u0219i gr\u0103simi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1063\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/bota-1-1124x1063.jpg\" alt=\"Arderea caloriilor \u00een timpul alergatului\" class=\"wp-image-190946\" title=\"Arderea caloriilor \u00een timpul alergatului\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/bota-1-1124x1063.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/bota-1-400x378.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/bota-1-1536x1453.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/bota-1.jpg 1786w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:96px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alergatul este unul dintre sporturile care necesit\u0103 mult\u0103 energie. Nu e de mirare c\u0103 dac\u0103 \u00eencerca\u021bi s\u0103 <strong>sl\u0103bi\u021bi<\/strong>, \u00eencepe\u021bi prin a v\u0103 lua o pereche de \u00eenc\u00e2l\u021b\u0103ri sport \u0219i s\u0103 alerga\u021bi.<\/p>\n\n\n\n<div style=\"height:29px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Num\u0103rul de calorii pe care le arde\u021bi \u00een timp ce alerga\u021bi depinde de mul\u021bi factori. Printre cele mai importante putem men\u021biona, spre exemplu, v\u00e2rsta, viteza de alergare, distan\u021ba de alergare, terenul sau greutatea.<\/p>\n\n\n\n<div style=\"height:44px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pentru a v\u0103 face o idee mai bun\u0103 cu privire la caloriile arse, s\u0103 lu\u0103m un exemplu:<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<p>\u25cf O alerg\u0103toare care c\u00e2nt\u0103re\u0219te 60 kg \u0219i alearg\u0103 10 km \u00eentr-o or\u0103,&nbsp; va arde aprox.<strong> 617 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u25cf Un alerg\u0103tor care c\u00e2nt\u0103re\u0219te aproximativ 80 kg \u0219i alearg\u0103 10 km \u00eentr-o or\u0103, va arde aproximativ&nbsp;<strong>823 kcal<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Ce \u00eenseamn\u0103 cu adev\u0103rat aceast\u0103 cantitate de calorii?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th> M\u00e2ncare<\/th><th><center><strong>617 kcal<\/strong><\/center><\/th><th><center><strong>823 kcal<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td>Piept de pui (crud)<\/td><td><center>560 g<\/center><\/td><td><center>750 g<\/center><\/td><\/tr><tr><td>Orez (crud)<\/td><td><center>175 g<\/center><\/td><td><center>230 g<\/center><\/td><\/tr><tr><td>Mere<\/td><td><center>1080 g<\/center><\/td><td><center>1450 g<\/center><\/td><\/tr><tr><td>Ciocolat\u0103 cu lapte<\/td><td><center>115 g<\/center><\/td><td><center>155 g<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0219adar, dac\u0103 cei doi alerg\u0103tori ai no\u0219tri decid c\u0103 nu vor s\u0103 piard\u0103 \u00een greutate ci, dimpotriv\u0103, vor s\u0103 c\u00e2\u0219tige din nou caloriile arse, nu ar trebui s\u0103 uite de o gustare de calitate dup\u0103 antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care ar putea ar\u0103ta astfel:<\/strong><\/p>\n\n\n\n<p>\u25cf <strong>Alerg\u0103toarea va suplimenta cele 617 kcal arse cu urm\u0103toarea gustare:<\/strong> 50 g de <a href=\"https:\/\/gymbeam.ro\/fulgi-de-ovaz\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fulgi de ov\u0103z<\/a> (193 kcal), 150 g de iaurt grecesc cu 0% gr\u0103sime (86 kcal), 30 g de<a href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> proteine cu ciocolat\u0103<\/a> (115 kcal), 100 gr de banane (94 kcal) \u0219i 22 g <a href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">unt de arahide<\/a> (132 kcal)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u25cf <strong>Alerg\u0103torul va suplimenta cele 823 kcal arse cu urm\u0103toarea gustare:<\/strong> 80 gr fulgi de ov\u0103z (309 kcal), 200 g iaurt grecesc alb cu 0% gr\u0103simi (115 kcal), 30 g de proteine de ciocolat\u0103 (115 kcal), 100 g banane (94 kcal) \u0219i 31 g unt de arahide (187 kcal)<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362-1124x749.jpg\" alt=\"Gustarea de dup\u0103 alergat\" class=\"wp-image-190964\" width=\"843\" height=\"562\" title=\"Gustarea de dup\u0103 alergat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Dar dac\u0103 alerg\u0103torii se hot\u0103r\u0103sc s\u0103 tr\u0103iasc\u0103 la fel ca p\u00e2n\u0103 acum \u0219i vor fi la fel de activi \u0219i vor m\u00e2nca la fel \u0219i doar vor <strong>alerga \u00een plus de 3 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong> <strong>timp de o or\u0103 10 km\/ h?&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu lu\u0103m \u00een calcul adaptarea organismului \u0219i al\u021bi factori adver\u0219i care ar putea influen\u021ba rezultatul,&nbsp; <strong>ar atinge urm\u0103toarele rezultate \u00een jum\u0103tate de an (26 s\u0103pt\u0103m\u00e2ni):<\/strong><\/p>\n\n\n\n<p>\u25cf Alerg\u0103toarea ar <strong>arde aproximativ 48,126 kcal<\/strong> \u00een aceast\u0103 perioad\u0103 (calculat dup\u0103 cum urmeaz\u0103: 617x3x26).<\/p>\n\n\n\n<p>\u25cf Alerg\u0103torul <strong>ar arde aproximativ 64,194 kcal<\/strong> \u00een aceast\u0103 perioad\u0103 (calculat dup\u0103 cum urmeaz\u0103: 823x3x26).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un kilogram de gr\u0103sime reprezint\u0103 aproximativ 7700 kcal. Asta \u00eenseamn\u0103 c\u0103 \u00een jum\u0103tate de an, alerg\u0103toarea ar&nbsp;<strong>pierde circa 6.3 kg de gr\u0103sime, iar alerg\u0103torul 8.3 kg de gr\u0103sime.<\/strong> Singura schimbare care ar trebui s\u0103 o fac\u0103 ar fi s\u0103 alerge timp de o or\u0103 de trei ori pe s\u0103pt\u0103m\u00e2n\u0103. Nu ar fi o problem\u0103 at\u00e2t de mare, nu crede\u021bi?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i ca bonus la caloriile arse, ve\u021bi ob\u021bine un corp mai ferm, cu un procent vizibil mai sc\u0103zut de gr\u0103sime corporal\u0103 \u0219i celulit\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi observa din calcule c\u0103 acest sport <strong>este extraordinar pentru arderea calorii<\/strong>lor. \u00cen plus, dac\u0103 alerga\u021bi \u00een mod regulat de mai multe ori pe s\u0103pt\u0103m\u00e2n\u0103, nu va trebui s\u0103 v\u0103 face\u021bi griji pentru corpul vostru atunci c\u00e2nd m\u00e2nca\u021bi ocazional un desert, al\u0103turi de un prieten la o cafea. V\u0103 pute\u021bi r\u0103sf\u0103\u021ba astfel, chiar dac\u0103 \u00eencerca\u021bi s\u0103 da\u021bi jos c\u00e2teva kilograme. Ave\u021bi grij\u0103 \u00eens\u0103 s\u0103 nu face\u021bi din asta o excep\u021bie \u00een fiecare zi. &nbsp;<\/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=\"2_Nivelul_de_stamina_se_va_imbunatati\"><\/span>2. Nivelul de stamin\u0103 se va \u00eembun\u0103t\u0103\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu siguran\u021b\u0103 sunte\u021bi familiariza\u021bi cu acele momente c\u00e2nd r\u0103m\u00e2ne\u021bi \u00een urm\u0103 diminea\u021ba \u0219i v\u0103 da\u021bi seama brusc c\u0103 trebuie s\u0103 prinde\u021bi un autobuz \u00een c\u00e2teva minute. \u00cen acel moment, \u00eencepe lupta cu timpul.  Totul \u00eencepe cu o plimbare u\u0219or accelerat\u0103, fiindc\u0103 considera\u021bi c\u0103 ave\u021bi timp s\u0103 ajunge\u021bi, pe care o \u00eenlocui\u021bi treptat cu linia de finish sub forma unui sprint c\u0103tre autobuzul care sose\u0219te. \u0218i cum se termin\u0103? Ei bine, bine\u00een\u021beles c\u0103 \u00eel pierde\u021bi din nou &#8230;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u00eencepe\u021bi s\u0103 alerga\u021bi \u00een mod regulat, acest scenariu va fi de domeniul trecutului. Organismul vostru se va obi\u0219nui treptat cu aceast\u0103 activitate \u0219i ve\u021bi putea alerga mai repede \u0219i pe distan\u021be mai mari.  <\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/image-1-843x1124.png\" alt=\"Alergatul \u0219i pierderea \u00een greutate\" class=\"wp-image-190978\" title=\"Alergatul \u0219i pierderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image-1-843x1124.png 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image-1-300x400.png 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image-1.png 848w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:49px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi \u00eencep\u0103tor, trebuie s\u0103 cre\u0219te\u021bi viteza treptat. Este posibil s\u0103 alerga\u021bi 100 metri pentru prima dat\u0103 \u0219i s\u0103 fi\u021bi nevoi\u021bi s\u0103 continua\u021bi prin mers. Este complet normal,&nbsp; acest tip de activitate are \u0219i propria denumire- <strong>&nbsp;alergatul de tip indian<\/strong>.&nbsp;A\u0219a c\u0103 alerga\u021bi \u00eentr-un ritm lent, alerga\u021bi c\u00e2t timp pute\u021bi \u0219i trece\u021bi la un ritm de mers mai rapid. Odat\u0103 ce v\u0103 trage\u021bi r\u0103suflarea, alerga\u021bi din nou \u0219i repeta\u021bi intervalul.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, cu timpul, pute\u021bi prelungi traseul de alergare \u0219i, \u00een schimb, s\u0103 scurta\u021bi traseele de mers p\u00e2n\u0103 c\u00e2nd ajunge\u021bi \u00een punctul \u00een care constata\u021bi c\u0103 nu mai trebuie s\u0103 merge\u021bi, deoarece reu\u0219i\u021bi s\u0103 termina\u021bi de alergat din prima. \n&nbsp;\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alerg\u0103torii, pentru care o alergare continu\u0103 nu mai este o problem\u0103, \u00ee\u0219i pot \u00eembun\u0103t\u0103\u021bi nivelul de stamin\u0103. <strong>Exist\u0103 multe posibilit\u0103\u021bi, \u00eencerca\u021bi spre exemplu:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>cre\u0219terea vitezei de alergare<\/li><li>m\u0103rirea distan\u021bei de alergare<\/li><li>include\u021bi o rut\u0103 mai mare<\/li><li>\u00cencerca\u021bi HIIT, unde ve\u021bi alterna intervalele de intensitate maxim\u0103 (sprint) cu intervale mai u\u0219oare (trot) <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/li><li>\u00eencerca\u021bi s\u0103 repeta\u021bi sprint-uri \u00een urcu\u0219, care vor fi alternate cu trout-uri la vale.<\/li><li>Pasiona\u021bii pot \u00eencerca, spre exemplu, o combina\u021bie de alergat \u0219i exerci\u021bii cu propria greutate, atunci c\u00e2nd alearg\u0103 spre exemplu timp de 10 minute \u0219i apoi fac 30 de flot\u0103ri, 30 de s\u0103rituri de tip squat \u0219i continu\u0103. Astfel pot combina orice distan\u021b\u0103 cu orice exerci\u021biu.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 cum pute\u021bi observa, exist\u0103 multe modalit\u0103\u021bi de a progresa, trebuie doar s\u0103 alege\u021bi. Cu toate astea, ave\u021bi mereu \u00een vedere nivelul actual de stamin\u0103, &nbsp;<strong>pentru a evita problemele de s\u0103n\u0103tate.<\/strong> Exist\u0103 timp pentru orice, iar dac\u0103 persevera\u021bi ve\u021bi fi recompensa\u021bi la final, cum ar fi, spre exemplu, s\u0103 alerga\u021bi p\u00e2n\u0103 la autobuz f\u0103r\u0103 s\u0103 mai r\u0103m\u00e2ne\u021bi f\u0103r\u0103 aer, iar asta \u0219i cu z\u00e2mbetul pe buze.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Va_veti_imbunatati_sanatatea\"><\/span>3. V\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alergatul \u00een mod regulat v\u0103 va influen\u021ba nu doar aspectul, ci \u0219i s\u0103n\u0103tatea.\u00cen general se recomand\u0103 <strong>150 minute de activit\u0103\u021bi de intensitate medie sau 75 de minute de activit\u0103\u021bi de intensitate mare, \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103.<\/strong>Este miminul de activitate pe care oricine trebuie s\u0103-l practice. Pute\u021bi folosi cu u\u0219urin\u021b\u0103 aceste minute prin alergat. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sporturile practicate \u00een mod regulat v\u0103 vor \u00eent\u0103ri inima \u0219i pl\u0103m\u00e2nii, care v\u0103 vor <strong>\u00eembun\u0103t\u0103\u021bi sistemul cardiovascular.<\/strong> Acest lucru se poate manifesta, spre exemplu, prin reducerea tensiunii arteriale sau a riscului de infarct. Prin mi\u0219care,v\u0103 pute\u021bi antrena mu\u0219chiul cardiac la un asemenea nivel, \u00eenc\u00e2t <strong>inima va avea nevoie de mai pu\u021bine b\u0103t\u0103i s\u0103 pompeze aceea\u0219i cantitate de s\u00e2nge,<\/strong> deoarece cantitatea de s\u00e2nge pe care inima o trimite c\u0103tre fluxul sanguin printr-o singur\u0103 b\u0103taie va cre\u0219te. \u00cen timpul alergatului \u0219i al altor sporturi, pute\u021bi economisi mult\u0103 munc\u0103 \u0219i efort. Un alt beneficiu, spre exemplu, ar fi reducerea nivelului de colesterol sau reducerea riscului de apari\u021bie a osteoporozei. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu ajutorul unor cercet\u0103ri ample care au analizat peste 170 de studii, cercet\u0103torii Friedenreich \u0219i Orenstein au descoperit c\u0103 activit\u0103\u021bile practicate \u00een mod regulat, pot <strong>reduce riscul <\/strong>apari\u021biei <strong>cancerului<\/strong> de vezic\u0103, de s\u00e2n, colon, sau stomac. <span style=\"color:#ff6600\" class=\"tadv-color\"> [4]<\/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=\"6503,48604,41284,28082,28554,5951,36412,28621,5075,28324,48487,28095,29075,29003,29205,30286,29025,34357,36346,36352,53353\" ><\/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<p>Alergatul \u00een mod regulat <strong>influen\u021beaz\u0103 \u0219i sistemul imunitar<\/strong>. Atunci c\u00e2nd alerga\u021bi, ritmul cardiac cre\u0219te \u0219i va accelera \u0219i circula\u021bia sanguin\u0103. Organismul \u00eencepe \u00een mod treptat s\u0103 provoace celulele sistemului imunitar \u2013 limfocitele (celulele albe) pentru a le accelera \u0219i pentru a lupta \u00eempotriva unei posibile amenin\u021b\u0103ri (patogenii). Dup\u0103 \u00eenceperea antrenamentului, num\u0103rul celulelor imune va cre\u0219te de mai multe ori.La 10-15 minute dup\u0103 alergat, num\u0103rul celulelor revine la normal. Cu toate astea, num\u0103rul acestora scade mai departe sub nivelul normal \u0219i poate dura c\u00e2teva ore p\u00e2n\u0103 s\u0103 revin\u0103 la nivelul normal. Acest interval se nume\u0219te \u201efereastra deschis\u0103\u201d, timp \u00een care corpul poate fi mai susceptibil la boli. Cu toate astea, aceast\u0103 susceptibilitate a fost respins\u0103 de Campbell \u0219i Turner, care au descoperit c\u0103 \u00een acest interval, celulele imune nu dispar, ci doar apar \u00een afara s\u00e2ngelui\u0219i <strong> caut\u0103 infec\u021biile,<\/strong> iar exact asta se a\u0219teapt\u0103 de la ele. Acest proces se nume\u0219te supraveghere imun\u0103. <span style=\"color:#ff6600\" class=\"tadv-color\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din acest proces reiese faptul c\u0103 a\u0219a numita <strong>\u201efereastr\u0103 deschis\u0103\u201d nu este at\u00e2t de dramatic\u0103 <\/strong>pe c\u00e2t pare la prima vedere. Adev\u0103rul este c\u0103 odat\u0103 cu cre\u0219terea intensit\u0103\u021bii \u0219i lungimii traseului, riscul reducerii temporare a func\u021biei sistemului imunitar cre\u0219te. Acest lucru se poate datora \u0219i din cauza unei sarcini de antrenament prea frecvente, din cauza c\u0103reia corpul nu are timp suficient s\u0103 se regenereze, \u0219i prin urmare, poate deveni mult mai susceptibil la boli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate astea, dac\u0103 include\u021bi intervale adecvate de alergat \u0219i sunte\u021bi aten\u021bi \u00een ceea ce prive\u0219te regenerarea, <strong>sistemul de ap\u0103rare al organismului va fi mai puternic <\/strong>\u0219i ve\u021bi fi mai rezisten\u021bi la virsur \u0219i bacterii.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-1124x750.jpg\" alt=\"Mai s\u0103n\u0103tos mul\u021bumit\u0103 alergatului\" class=\"wp-image-191272\" width=\"843\" height=\"563\" title=\"Mai s\u0103n\u0103tos mul\u021bumit\u0103 alergatului\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-2048x1367.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=\"4_Veti_avea_un_somn_mai_bun\"><\/span>4. Ve\u021bi avea un somn mai bun<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dac\u0103 adormi\u021bi greu, v\u0103 trezi\u021bi greu \u0219i dormi\u021bi prost<\/strong>, tot alergatul ar putea fi solu\u021bia. Nu este cea mai bun\u0103 alegere s\u0103 alerga\u021bi chiar \u00eenainte de culcare, din cauza eliber\u0103rii de endorfine (hormonul fericirii), care v-ar putea da peste cap \u00eencerc\u0103rile de a adormi. \u00cen general, organismul func\u021bioneaz\u0103 prin cre\u0219terea temperaturii corpului prin alergare. Eeste un semnal c\u0103 aceasta ar trebui s\u0103 fie ridicat\u0103. Cu toate acestea, la 30-90 de minute dup\u0103 alergat, temperatura corpului \u00eencepe s\u0103 scad\u0103, <strong>ceea ce poate contribui treptat la inducerea st\u0103rii de somnolen\u021b\u0103.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [8]<\/span><\/p>\n\n\n\n<p>Dac\u0103 \u0219i voi a\u021bi observat acest fenomen, poate c\u0103 ar fi mai bine s\u0103 alerga\u021bi dup\u0103-amiaza. Cu toate acestea, potrivit oamenilor de \u0219tiin\u021b\u0103, nu conteaz\u0103 prea mult la ce or\u0103 alerga\u021bi, ve\u021bi sim\u021bi efectul pozitiv asupra somnului dup\u0103 orice tip de alergare, \u00een orice moment al zilei. <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [8]<\/span><\/p>\n\n\n\n<p>Iar pentru cei care \u00eent\u00e2mpin\u0103 probleme mari c\u00e2nd vine vorba de adormit, pot \u00eencerca <a href=\"https:\/\/gymbeam.ro\/pentru-somn-mai-bun\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente pentru un somn mai bun<\/a>, cum ar fi <a href=\"https:\/\/gymbeam.ro\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">melatonina<\/a>, despre ale c\u0103rei beneficii pute\u021bi afla mai multe din articolul <a href=\"https:\/\/gymbeam.ro\/blog\/melatonina-imbunatateste-intr-adevar-somnul-si-va-ajuta-sa-dormiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Melatonina \u2013 \u00eembun\u0103t\u0103\u021be\u0219te \u00eentr-adev\u0103r somnul \u0219i v\u0103 ajut\u0103 s\u0103 dormi\u021bi?<\/a><\/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=\"5_Va_veti_simti_mai_bine_din_punct_de_vedere_mental\"><\/span>5. V\u0103 ve\u021bi sim\u021bi mai bine din punct de vedere mental<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"876\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle-876x1124.jpg\" alt=\"Vitamina D\" class=\"wp-image-191289\" title=\"Vitamina D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle-876x1124.jpg 876w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle-312x400.jpg 312w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle-1197x1536.jpg 1197w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle.jpg 1553w\" sizes=\"auto, (max-width: 876px) 100vw, 876px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:75px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate c\u0103 nu o s\u0103 v\u0103 surprind\u0103 faptul c\u0103 alergatul, la fel ca \u0219i alte activit\u0103\u021bi fizice, are <strong>un efect pozitiv asupra reduceri nivelului de stres din organism<\/strong>. Dar mai presus de toate, ajut\u0103 la <strong>reducerea stresului pe termen lung,<\/strong> care are un efect negativ nu doar asupra imunit\u0103\u021bii.&nbsp;<\/p>\n\n\n\n<p>Dac\u0103 practica\u021bi sport \u00een mod regulat, cu siguran\u021b\u0103 sunte\u021bi familiariza\u021bi cu momentele \u00een care nu \u0219ti\u021bi de capul vostru toat\u0103 ziua, c\u00e2nd totul revine \u00een sarcina voastr\u0103 \u0219i ie\u0219i\u021bi s\u0103 v\u0103 relaxa\u0219i prin sport. . \u0218i dup\u0103? Brusc toate problemele par oarecum mai suportabile, iar unele dintre ele chiar dispar.<span style=\"color:#ff6600\" class=\"tadv-color\"> [9]<\/span><\/p>\n\n\n\n<p>La fel func\u021bioneaz\u0103 \u0219i \u00een cazul alergatului. V\u0103 pute\u021bi bucura de el \u0219i mai mult dac\u0103 alege\u021bi s\u0103 alerga\u021bi \u00een natur\u0103, la aer curat. Iar toamna este perfect\u0103 pentru asta. Natura \u00ee\u0219i schimb\u0103 culorile chiar sub ochii vo\u0219tri, nu este nici prea cald nici prea frig \u0219i, \u00een plus, v\u0103 pute\u021bi bucura \u0219i de razele soarelui, care sunt o surs\u0103 de <strong>vitamina D.<\/strong><\/p>\n\n\n\n<p>Are un efect pozitiv \u0219i asupra <strong>bun\u0103st\u0103rii psihice.<\/strong> Din p\u0103cate, nivelul acesteia este mai mic, \u00een special \u00een lunile de toamn\u0103 \u0219i de iarn\u0103, a\u0219a c\u0103 ar fi bine s\u0103 consuma\u021bi, spre exemplu, pe\u0219te gras sau <a href=\"https:\/\/gymbeam.ro\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Veti_invata_cum_sa_fiti_disciplinati\"><\/span>6. Ve\u021bi \u00eenv\u0103\u021ba cum s\u0103 fi\u021bi disciplina\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poate c\u0103 nu va fi deloc u\u0219or s\u0103 v\u0103 seta\u021bi obiective \u00een primele c\u00e2teva zile sau s\u0103pt\u0103m\u00e2ni. Pentru a face asta, trebuie s\u0103 <strong>v\u0103 seta\u021bi obiective realiste<\/strong>. Pentru \u00eenceput, ar fi bine s\u0103 alerga\u021bi de 2 ori pe s\u0103pt\u0103m\u00e2n\u0103. Spre exemplu, alerga\u021bi lunea \u0219i joia \u0219i \u021bine\u021bi-v\u0103 de plan. Chiar dac\u0103 nu ave\u021bi chef, plou\u0103, bate v\u00e2ntul, sau orice altceva.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu trebuie s\u0103 alerga\u021bi timp de o or\u0103. Prima dat\u0103, pot fi suficiente doar c\u00e2teva minute. Este important s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 construi\u021bi un nou obicei. Este singura modalitate de a r\u0103m\u00e2ne disciplina\u021bi. Dar dac\u0103 sim\u021bi\u021bi c\u0103 nu ave\u021bi o zi bun\u0103 deloc, alerga\u021bi c\u00e2t pute\u021bi, dup\u0103 care merge\u021bi. &nbsp;<strong>Ideea principal\u0103 e s\u0103 nu s\u0103ri\u021bi peste acest obicei.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Disciplina pe care o forma\u021bi prin alergare poate fi apoi <strong>transferat\u0103 \u00een alte sfere ale vie\u021bii voastre<\/strong>. Dac\u0103 pute\u021bi planifica o alergare \u0219i chiar reu\u0219i\u021bi s\u0103 o face\u021bi, de ce s\u0103 nu pute\u021bi <strong>finaliza o sarcin\u0103<\/strong> care st\u0103 pe birou de o s\u0103pt\u0103m\u00e2n\u0103? \u00cen acela\u0219i mod, pute\u021bi programa \u0219i zilele \u00een care v\u0103 ve\u021bi dedica, de exemplu, cur\u0103\u021beniei sau preg\u0103tirii m\u00e2nc\u0103rii pentru urm\u0103toarele zile. V\u0103 pute\u021bi inspira din articolul&nbsp; <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-pregatiti-in-mod-eficient-mesele-in-avans\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 preg\u0103ti\u021bi \u00een mod eficient mesele \u00een avans?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Datorit\u0103 planului stabilit \u0219i disciplinei dob\u00e2ndite, ve\u021bi \u0219ti exact ce activit\u0103\u021bi v\u0103 a\u0219teapt\u0103 \u00eentr-o anumit\u0103 zi, deci nu va trebui s\u0103 v\u0103 mai g\u00e2ndi\u021bi la ele. \u00cen plus, ve\u021bi evita momentele haotice \u00een care trebuie s\u0103 face\u021bi mai multe lucruri deodat\u0103, sau, dimpotriv\u0103, <strong>am\u00e2narea patologic\u0103 a<\/strong> <strong>activit\u0103\u021bilor<\/strong>, c\u00e2nd ajunge\u021bi s\u0103 sta\u021bi \u00een fa\u021ba televizorului. Bonusul va fi un sentimentpl\u0103cut, ob\u021binut \u00een urma obiectivelor atinse, confirmarea c\u0103 ve\u021bi realiza tot ceea ce v-a\u021bi stabilit \u0219i, \u00een plus, ve\u021bi avea <strong>mai mult timp pentru voi<\/strong> datorit\u0103 planific\u0103rii.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-1124x822.jpg\" alt=\"Alergatul \u0219i disciplina\" class=\"wp-image-191302\" width=\"843\" height=\"617\" title=\"Alergatul \u0219i disciplina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-1124x822.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-400x292.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-1536x1123.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-2048x1497.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=\"7_Veti_economisi_timp\"><\/span>7. Ve\u021bi economisi timp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De c\u00e2te ori nu a\u021bi auzit pe cineva c\u0103 se scuz\u0103 (poate chiar \u0219i voi) c\u0103 nu are timp s\u0103 fac\u0103 mi\u0219care? Poate fi dificil pentru o persoan\u0103 extrem de ocupat\u0103 s\u0103-\u0219i organizeze timpul pentru a merge la sal\u0103.\n&nbsp;\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nu pare a\u0219a, dar c\u00e2nd face\u021bi calculele:<\/strong><\/p>\n\n\n\n<p>\u25cf Drumul p\u00e2n\u0103 la sala de sport (20 min), plata pentru intrare, schimbarea hainelor, preg\u0103tirea \u00een vestiar (10 min), antrenamentul (60 min), discu\u021biile cu prietenii (10 min), du\u0219ul de dup\u0103 exerci\u021bii (10 min), folosirea usc\u0103torului de p\u0103r, astfel \u00eenc\u00e2t s\u0103 nu r\u0103ci\u021bi \u00een drum spre cas\u0103 (10 min), drumul spre cas\u0103 (20 min), desc\u0103rcarea gen\u021bii sport (5 min).<\/p>\n\n\n\n<p>\u25cf Drept urmare,<strong> o or\u0103 de exerci\u021bii poate dura p\u00e2n\u0103 la 140 de minute dintr-o zi<\/strong>, f\u0103r\u0103 probleme, \u0219i nu toat\u0103 lumea care merge la serviciu, trebuie s\u0103 fac\u0103 cump\u0103r\u0103turi sau s\u0103 aib\u0103 grij\u0103 de familie \u0219i a\u0219a mai departe, \u00ee\u0219i poate permite asta.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0218i acum haide\u021bi s\u0103 compar\u0103m cu alergatul:<\/strong><\/p>\n\n\n\n<p>\u25cf Schimbarea \u00een haine de alergat \u00een confortul casei (5 min), antrenament de alergare (60 min), depozitarea hainelor de alergare (5 min), du\u0219 (10 min).<\/p>\n\n\n\n<p>\u25cf Iar rezultatul? Mul\u021bumit\u0103 alergatului,&nbsp;<strong>a\u021bi economisit o or\u0103.&nbsp;<\/strong>Astfel, ave\u021bi timp s\u0103 preg\u0103ti\u021bi \u0219i m\u00e2ncare pentru a doua zi, s\u0103 lua\u021bi cina \u0219i s\u0103 face\u021bi \u0219i curat \u00een buc\u0103t\u0103rie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acum cu siguran\u021b\u0103 nu ve\u021bi folosi timpul drept o scuz\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=\"8_Veti_economisi_bani\"><\/span>8. Ve\u021bi economisi bani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"942\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1-1124x942.jpg\" alt=\"Alergatul v\u0103 va ajuta s\u0103 economisi\u021bi bani\" class=\"wp-image-191059\" title=\"Alergatul v\u0103 va ajuta s\u0103 economisi\u021bi bani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1-1124x942.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1-400x335.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1-1536x1287.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1.jpg 1746w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 a\u021bi decis s\u0103 \u00eenlocui\u021bi antrenamentul cardio de pe bicicleta eliptic\u0103 din sal\u0103, cu alergatul, de 3 ori pe s\u0103pt\u0103m\u00e2n\u0103, ve\u021bi observa c\u0103 <strong>portofelul vostru va sim\u021bi diferen\u021ba.<\/strong> Dac\u0103 calcul\u0103m c\u0103 taxa medie de intrare la sal\u0103 cost\u0103 aproximativ 15 LEI, ve\u021bi economisi 45 de LEI pe s\u0103pt\u0103m\u00e2n\u0103. Chiar dac\u0103 nu este o sum\u0103 mare, vorbim de aproximativ 200 de LEI pe lun\u0103 \u0219i chiar de peste 2000 de LEI pe an, iar asta este o sum\u0103 decent\u0103, corect?<\/p>\n\n\n\n<div style=\"height:47px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din moment ce v\u0103 pute\u0219i lucra \u0219i corpul prin alergat, merita\u021bi ni\u0219te momente de fericire din c\u00e2nd \u00een c\u00e2nd. Iar achizi\u021bionarea unui<a href=\"https:\/\/gymbeam.ro\/imbracaminte-pentru-fitness\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> echipament sport<\/a> este perfect\u0103 pentru aceast\u0103 ocazie. Nu doar c\u0103 ve\u021bi fi recompensa\u021bi, dar ve\u021bi fi <strong>\u0219i mai motiva\u021bi s\u0103 face\u021bi sport.<\/strong> La urma urmei, ar fi \u0219i p\u0103cat ca noile piese vestimentare s\u0103 stea degeaba \u00een \u0219ifonier. Urm\u0103toarea \u0219edin\u021b\u0103 de alergat va fi momentul perfect s\u0103 le \u00eencerca\u021bi.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Veti_explora_imprejurimile\"><\/span>9. Ve\u021bi explora \u00eemprejurimile<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu siguran\u021b\u0103 ave\u021bi deja drumul vostru spre serviciu, de la serviciu, la cump\u0103r\u0103turi, la o cafenea \u0219i altele. Dar \u0219ti\u021bi unde duc aleile din spatele casei, unde nu ajunge\u021bi \u00een mod normal? S-ar putea s\u0103 v\u0103 surprind\u0103 ce ascund \u00eemprejurimile. Poate c\u0103 exist\u0103 un loc frumos la doar c\u00e2\u021biva kilometri de cas\u0103, unde nu a\u021bi mai fost niciodat\u0103, \u0219i poate c\u0103 a\u021bi putea alerga pe acolo, s\u0103 vede\u021bi cum s-au schimbat locurile pe care le-a\u021bi vizitat doar acum c\u00e2\u021biva ani. <strong>Exist\u0103 multe posibilit\u0103\u021bi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i dac\u0103 crede\u021bi c\u0103 nu v\u0103 va surprinde nimic \u00een zon\u0103, \u00eencerca\u021bi s\u0103 c\u0103uta\u021bi pe google ce se afl\u0103 \u00eentr-o zon\u0103 mai \u00eendep\u0103rtat\u0103 de locuin\u021ba voastr\u0103. Nu trebuie s\u0103 alerga\u021bi doar pe l\u00e2ng\u0103  cas\u0103, pute\u021bi merge pe jos pe o distan\u021b\u0103 scurt\u0103, pute\u021bi alerga acolo \u0219i apoi v\u0103 pute\u021bi \u00eentoarce cu transportul public sau cu ma\u0219ina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O alt\u0103 modalitate de a arunca o privire mai departe \u00een timpul alerg\u0103rii este s\u0103 ruga\u021bi pe cineva apropiat s\u0103 v\u0103 ia cu el atunci c\u00e2nd merge undeva \u0219i s\u0103 v\u0103 lase la c\u00e2\u021biva kilometrii distan\u021b\u0103. Apoi pute\u021bi alerga \u00eenapoi spre acas\u0103. Fiindc\u0103 nu ve\u021bi alerga dus \u0219i \u00eentors, ci doar \u00eenapoi acas\u0103, ve\u021bi <strong>explora locuri mai \u00eendep\u0103rtate<\/strong>. \u00cen acest caz, \u00eens\u0103, v\u0103 recomand\u0103m s\u0103 folosi\u021bi un telefon cu GPS. Se poate \u00eent\u00e2mpla cu u\u0219urin\u021b\u0103 s\u0103 v\u0103 pierde\u021bi \u00eentr-un mediu necunoscut, astfel \u00eenc\u00e2t cursa planificat\u0103 de 10 kilometri s\u0103 devin\u0103 o corvoad\u0103 de 15 kilometri.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/1-33-1124x749.jpg\" alt=\"Explorarea \u00eemprejurimilor prin alergat\" class=\"wp-image-191143\" width=\"843\" height=\"562\" title=\"Explorarea \u00eemprejurimilor prin alergat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-33-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-33-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-33-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-33.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Veti_cunoaste_oameni_noi\"><\/span>10. Ve\u021bi cunoa\u0219te oameni noi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil vi s-a \u00eent\u00e2mplat ca cineva s\u0103 v\u0103 fac\u0103 cu m\u00e2na \u00een timp ce alerga\u021bi sau m\u0103car s\u0103 v\u0103 z\u00e2mbeasc\u0103. Nu, fetelor, asta nu \u00eenseamn\u0103 c\u0103 ave\u021bi deja primul pretendent. Mai degrab\u0103, acest comportament face parte din mentalitatea alerg\u0103torilor \u0219i, la modul mai general, din r\u00e2ndul unei <strong>comunit\u0103\u021bi sportive<\/strong>. Alerg\u0103torilor le place s\u0103-i \u00eent\u00e2mpine pe noii veni\u021bi \u0219i prin acest gest, \u00eencearc\u0103 s\u0103-\u0219i exprime sus\u021binerea, pentru c\u0103 fiecare persoan\u0103 care alearg\u0103 \u0219tie foarte bine c\u00e2t de dificil poate fi la \u00eenceput.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cei care se \u00eent\u00e2lnesc \u00een mod regulat pe traseu schimb\u0103 uneori c\u00e2teva cuvinte sau alearg\u0103 \u00eempreun\u0103 un kilometru. \u0218tiind <strong>c\u0103 nu sunte\u021bi singuri<\/strong> v\u0103 poate ajuta, mai ales la \u00eenceput. \u0218i dac\u0103 deja v\u0103 sur\u00e2de ideea asta, pute\u021bi participa la o curs\u0103 de alergare, unde ve\u021bi \u00eent\u00e2lni alte persoane cu acela\u0219i interes \u0219i ve\u021bi avea, de asemenea, o experien\u021b\u0103 sportiv\u0103 extraordinar\u0103 care v\u0103 va motiva s\u0103 v\u0103 antrena\u021bi \u0219i mai mult.<\/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=\"11_Veti_fi_mai_increzatori\"><\/span>11. Ve\u021bi fi mai \u00eencrez\u0103tori<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1027\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_7900-1-1027x1124.jpg\" alt=\"Alergatul \u0219i o \u00eencredere mai mare \u00een sine\" class=\"wp-image-191129\" title=\"Alergatul \u0219i o \u00eencredere mai mare \u00een sine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7900-1-1027x1124.jpg 1027w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7900-1-366x400.jpg 366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7900-1-1404x1536.jpg 1404w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7900-1.jpg 1783w\" sizes=\"auto, (max-width: 1027px) 100vw, 1027px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:74px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Deci, s\u0103 rezum\u0103m. Ve\u021bi pierde \u00een greutate cu u\u0219urin\u021b\u0103 datorit\u0103 alergatului,<strong> v\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi fizicul, s\u0103n\u0103tatea<\/strong>, somnul, ve\u021bi <strong>fi mai lini\u0219ti\u021bi din punct de vedere psihic<\/strong>, ve\u021bi fi disciplina\u021bi, respectarea termenelor limit\u0103 \u00een toate momentele din via\u021b\u0103 va fi o chestiune fireasc\u0103 pentru voi, ve\u021bi economisi timp \u0219i bani, cu care v\u0103 ve\u021bi cump\u0103ra \u00eembr\u0103c\u0103minte sport nou\u0103 \u0219i v\u0103 ve\u021bi face \u0219i prieteni. De ce altceva mai ai ave\u021bi nevoie pentru a v\u0103 sim\u021bi mai \u00eencrez\u0103tori? Cred c\u0103 aceasta este o baz\u0103 decent\u0103 de unde s\u0103 \u00eencepe\u021bi s\u0103 construi\u021bi. \u0218i tot ce trebuie s\u0103 face\u021bi este <strong>s\u0103 alerga\u021bi c\u00e2\u021biva kilometri de c\u00e2teva ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<div style=\"height:57px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-h3 wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_lectia\"><\/span>   Care este lec\u021bia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alergatul, la fel ca alte sporturi, are<strong> multe beneficii asupra s\u0103n\u0103t\u0103\u021bii psihicului.<\/strong> \u00cen acela\u0219i timp, este o modalitate grozav\u0103 de a ob\u021bine corpul mult visat. Cu toate astea, dac\u0103 dori\u021bi s\u0103 deveni\u021bi profesioni\u0219ti, v\u0103 recomand\u0103m s\u0103&nbsp;<strong>\u00eel combina\u021bi cu un antrenament de for\u021b\u0103.<\/strong><\/p>\n\n\n\n<p>\u00cen acela\u0219i timp, este important s\u0103 v\u0103 concentra\u021bi pe m\u00e2ncarea de calitate, care v\u0103 va <strong>oferi energie <\/strong>dup\u0103 un alergat solicitant \u0219i v\u0103 va da putere pentru urm\u0103torul antrenament. Pentru a v\u0103 ajuta, vede\u021bi <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 calcula\u021bi consumul de energie \u0219i de macronutrien\u021bi pentru pierderea \u00een greutate sau pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103 ?<\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Dac\u0103 ave\u021bi deja o experien\u021b\u0103 cu alergatul, indiferent dac\u0103 este negativ\u0103 sau pozitiv\u0103, vom fi ferici\u021bi dac\u0103 o ve\u021bi \u00eemp\u0103rt\u0103\u0219i cu noi. Iar dac\u0103 acest articol v-a convins c\u0103 alergatul nu este o idee rea, \u00eemp\u0103rt\u0103\u0219i\u021bi asta \u0219i prietenilor. Poate c\u0103 a\u0219a ve\u021bi g\u0103si un partener, al\u0103turi de care alergatul va fi mai u\u0219or.<\/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\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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\/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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pentru mul\u021bi, alergatul este un co\u0219mar. Cu toate astea, v\u0103 pute\u021bi schimba p\u0103rerea dup\u0103 ce ve\u021bi afla c\u0103 este nemaipomenit pentru pierderea \u00een greutate. Haide\u021bi s\u0103 afla\u021bi \u0219i celelalte beneficii.<\/p>\n","protected":false},"author":100,"featured_media":191572,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6266,7484,6374,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-306998","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-alergare","9":"tag-antrenament","10":"tag-pierdere-in-greutate","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>11 motive s\u0103 v\u0103 apuca\u021bi de alergat. 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