{"id":717269,"date":"2025-04-28T09:33:39","date_gmt":"2025-04-28T07:33:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=717269"},"modified":"2025-04-28T09:34:02","modified_gmt":"2025-04-28T07:34:02","slug":"zsiregeto-pulzus-segit-gyorsabban-fogyni","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/zsiregeto-pulzus-segit-gyorsabban-fogyni\/","title":{"rendered":"Zs\u00edr\u00e9get\u0151 pulzus: Seg\u00edt gyorsabban fogyni?"},"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.hu\/blog\/zsiregeto-pulzus-segit-gyorsabban-fogyni\/#Hogyan_raktarozza_a_szervezet_az_energiat\" title=\"Hogyan rakt\u00e1rozza a szervezet az energi\u00e1t?\">Hogyan rakt\u00e1rozza a szervezet az energi\u00e1t?<\/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.hu\/blog\/zsiregeto-pulzus-segit-gyorsabban-fogyni\/#Mit_jelent_a_pulzusszam\" title=\"Mit jelent a pulzussz\u00e1m?\">Mit jelent a pulzussz\u00e1m?<\/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.hu\/blog\/zsiregeto-pulzus-segit-gyorsabban-fogyni\/#De_az_intenzitast_mas_modon_is_nyomon_kovethetjuk\" title=\"De az intenzit\u00e1st m\u00e1s m\u00f3don is nyomon k\u00f6vethetj\u00fck\">De az intenzit\u00e1st m\u00e1s m\u00f3don is nyomon k\u00f6vethetj\u00fck<\/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.hu\/blog\/zsiregeto-pulzus-segit-gyorsabban-fogyni\/#Fogyas_szempontjabol_egy_adott_ertek_savban_valo_edzes_a_leghatekonyabb\" title=\"Fogy\u00e1s szempontj\u00e1b\u00f3l egy adott \u00e9rt\u00e9k s\u00e1vban val\u00f3 edz\u00e9s a leghat\u00e9konyabb?\">Fogy\u00e1s szempontj\u00e1b\u00f3l egy adott \u00e9rt\u00e9k s\u00e1vban val\u00f3 edz\u00e9s a leghat\u00e9konyabb?<\/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.hu\/blog\/zsiregeto-pulzus-segit-gyorsabban-fogyni\/#Hogyan_mozogjunk_hatekonyan_hogy_fogyjunk_is\" title=\"Hogyan mozogjunk hat\u00e9konyan, hogy fogyjunk is?\">Hogyan mozogjunk hat\u00e9konyan, hogy fogyjunk is?<\/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.hu\/blog\/zsiregeto-pulzus-segit-gyorsabban-fogyni\/#Mi_fontosabb_meg_a_pulzusmeresnel_is\" title=\"Mi fontosabb m\u00e9g a pulzusm\u00e9r\u00e9sn\u00e9l is?\">Mi fontosabb m\u00e9g a pulzusm\u00e9r\u00e9sn\u00e9l is?<\/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.hu\/blog\/zsiregeto-pulzus-segit-gyorsabban-fogyni\/#Mi_a_tanulsag\" title=\"Mi a tanuls\u00e1g?\">Mi a tanuls\u00e1g?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Az emberi sz\u00edv a sz\u00fclet\u00e9st\u0151l a hal\u00e1lig dobog, de \u00fcteme v\u00e1ltoz\u00f3, att\u00f3l f\u00fcgg\u0151en, hogy \u00e9pp mit csin\u00e1lunk. Amikor alszunk, lassan ver, intenz\u00edv testmozg\u00e1s k\u00f6zben pedig nagyon gyorsan, hogy kiel\u00e9g\u00edtse a dolgoz\u00f3 izmok energiasz\u00fcks\u00e9glet\u00e9t. Az energi\u00e1nak azonban, amelyet a sz\u00edv a v\u00e9ren kereszt\u00fcl pump\u00e1l, forr\u00e1sa is van. Az, hogy a felhaszn\u00e1lt energia zs\u00edrokb\u00f3l, sz\u00e9nhidr\u00e1tokb\u00f3l vagy feh\u00e9rj\u00e9kb\u0151l sz\u00e1rmazik-e, az edz\u00e9s intenzit\u00e1s\u00e1t\u00f3l \u00e9s id\u0151tartam\u00e1t\u00f3l f\u00fcgg. Lehets\u00e9ges megfelel\u0151 testmozg\u00e1ssal, hogy a sz\u00edv a zs\u00edr\u00e9get\u00e9shez \u00e9s a fogy\u00e1shoz sz\u00fcks\u00e9ges temp\u00f3ban verjen? Mai cikk\u00fcnkb\u0151l megtudod.     <\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Hogyan_raktarozza_a_szervezet_az_energiat\"><\/span>Hogyan rakt\u00e1rozza a szervezet az energi\u00e1t?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A szervezet minden sejtje \u00e1ltal felhaszn\u00e1lt <strong>energia<\/strong> a <strong>adenozin-trifoszf\u00e1t (ATP) form\u00e1j\u00e1ban jut \u00e1t \u00e9s haszn\u00e1l\u00f3dik fel. <\/strong>Az ATP a szervezetben az \u00f6sszes molekul\u00e1ris \u201emotort\u201d m\u0171k\u00f6dtet\u0151 \u00fczemanyagk\u00e9nt m\u0171k\u00f6dik. Az ATP l\u00e9tfontoss\u00e1g\u00fa az \u00e9letfolyamatokhoz, \u00e9s az <strong>izom\u00f6sszeh\u00faz\u00f3d\u00e1sok<\/strong> energiaforr\u00e1sa is. Az energi\u00e1t azonban nem ATP form\u00e1j\u00e1ban kapjuk, hanem t\u00e1pl\u00e1l\u00e9k form\u00e1j\u00e1ban, amelyb\u0151l a sejtjeink tudnak ATP-t el\u0151\u00e1ll\u00edtani. Mi t\u00f6rt\u00e9nik, ha t\u00f6bb energia jut a szervezetbe, mint amennyire sz\u00fcks\u00e9g\u00fcnk van? A szervezet elrakt\u00e1rozza k\u00e9s\u0151bbre, amikor sz\u00fcks\u00e9ge lehet r\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gyakran a zs\u00edrsz\u00f6vet az, amelyet a kih\u00edv\u00e1sokkal teli napok energiatartal\u00e9kak\u00e9nt emlegetnek. Az igazs\u00e1g azonban az, hogy a szervezet t\u00f6bbf\u00e9lek\u00e9ppen t\u00e1rolja az energi\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2025\/04\/Formy-energie-v-peceni-2.png\" alt=\"\" class=\"wp-image-717396\" title=\"Az energia form\u00e1i a m\u00e1jban\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Formy-energie-v-peceni-2.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Formy-energie-v-peceni-2-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>A <strong>zs\u00edrsz\u00f6vet<\/strong> mellett, ahol <strong>az energi\u00e1ban gazdag zs\u00edrokat<\/strong> t\u00e1roljuk, de az izmainkban is t\u00e1rol\u00f3dik felesleges energia. Az izmok nemcsak vizet \u00e9s glikog\u00e9nt tartalmaznak, hanem saj\u00e1t zs\u00edrrakt\u00e1raikat is. <strong>A glikog\u00e9n a sz\u00e9nhidr\u00e1tok t\u00e1rol\u00e1s\u00e1ra szolg\u00e1l\u00f3 \u201etart\u00e1ly\u201d<\/strong>. Sok-sok gl\u00fck\u00f3zmolekul\u00e1b\u00f3l \u00e1ll, amelyek sz\u00fcks\u00e9g eset\u00e9n felszabadulnak, \u00e9s ATP el\u0151\u00e1ll\u00edt\u00e1s\u00e1ra haszn\u00e1lhat\u00f3k fel. Valamennyi glikog\u00e9n a m\u00e1jban is tal\u00e1lhat\u00f3. Hosszan tart\u00f3 energiahi\u00e1ny eset\u00e9n a sejtek energiael\u0151\u00e1ll\u00edt\u00e1sra alkalmas feh\u00e9rj\u00e9khez is ny\u00falhatnak. De ez t\u00e9nyleg a <strong> legv\u00e9gs\u0151 megold\u00e1s.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az, hogy sportol\u00e1s k\u00f6zben els\u0151sorban zs\u00edrban, glikog\u00e9nben vagy feh\u00e9rj\u00e9ben t\u00e1rolt energi\u00e1t haszn\u00e1lunk-e fel, az elv\u00e9gzett <strong>fizikai tev\u00e9kenys\u00e9g intenzit\u00e1s\u00e1t\u00f3l<\/strong> f\u00fcgg. Az intenzit\u00e1st pedig a pulzussz\u00e1m alapj\u00e1n tudjuk meghat\u00e1rozni. <\/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=\"44248,46435,46912,53755,64381\" ><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Mit_jelent_a_pulzusszam\"><\/span>Mit jelent a pulzussz\u00e1m?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A pulzussz\u00e1m<strong> a percenk\u00e9nti sz\u00edvver\u00e9sek sz\u00e1ma<\/strong>. A sz\u00edv folyamatosan pump\u00e1lja a v\u00e9rt az eg\u00e9sz testben, \u00e9s a sz\u00edvver\u00e9sek gyakoris\u00e1ga a szervezet aktu\u00e1lis sz\u00fcks\u00e9glet\u00e9t\u0151l f\u00fcgg\u0151en v\u00e1ltozik. A v\u00e9r, amelyet a sz\u00edv az eg\u00e9sz testbe pump\u00e1l, oxig\u00e9nt \u00e9s t\u00e1panyagokat sz\u00e1ll\u00edt, mik\u00f6zben elsz\u00e1ll\u00edtja a salakanyagokat \u00e9s a<sub>sz\u00e9n-dioxidot<\/sub>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A sz\u00edv- \u00e9s \u00e9rrendszeri eg\u00e9szs\u00e9g egyik legjobb mutat\u00f3ja a <strong>nyugalmi pulzussz\u00e1m<\/strong> (RHR). Min\u00e9l alacsonyabb az RHR, ann\u00e1l eg\u00e9szs\u00e9gesebb a sz\u00edv. Az RHR \u00e1tlagosan <strong>70 \u00fct\u00e9s\/perc<\/strong> k\u00f6r\u00fcl van, de a 60-100 \u00fct\u00e9s\/perc eg\u00e9szs\u00e9gesnek tekinthet\u0151. A cs\u00facs\u00e1ll\u00f3k\u00e9pess\u00e9g\u0171 sportol\u00f3k RHR-je a hossz\u00fa ideje tart\u00f3 edz\u00e9snek \u00e9s hozz\u00e1szok\u00e1snak k\u00f6sz\u00f6nhet\u0151en<strong> lehet ak\u00e1r 35-40 \u00fct\u00e9s\/perc is<\/strong><span style=\"margin: 0px; padding: 0px;\"><strong>&nbsp;<\/strong><\/span><strong>. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"663\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image4-1124x663.jpg\" alt=\"A pulzussz\u00e1m a percenk\u00e9nti sz\u00edvver\u00e9sek sz\u00e1ma.\" class=\"wp-image-715031\" title=\"A pulzussz\u00e1m a percenk\u00e9nti sz\u00edvver\u00e9sek sz\u00e1ma.  \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image4-1124x663.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image4-400x236.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image4.jpg 1334w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>A <strong>sz\u00edvfrekvencia-variabilit\u00e1s<\/strong> (HRV) szint\u00e9n \u00f6sszef\u00fcgg a pulzussz\u00e1mmal. A variabilit\u00e1s a sz\u00edv\u00fct\u00e9sek k\u00f6z\u00f6tti id\u0151k\u00fcl\u00f6nbs\u00e9g. Manaps\u00e1g okos\u00f3r\u00e1k \u00e9s m\u00e1r gy\u0171r\u0171k is k\u00e9pesek m\u00e9rni. J\u00f3 a <strong>vegetat\u00edv idegrendszer<\/strong> aktivit\u00e1s\u00e1nak meghat\u00e1roz\u00e1s\u00e1ra, stressz-szint m\u00e9r\u00e9s\u00e9re vagy a regener\u00e1l\u00f3d\u00e1s \u00e9s a tov\u00e1bbi mozg\u00e1sra val\u00f3 felk\u00e9sz\u00fclts\u00e9g szintj\u00e9nek m\u00e9r\u00e9s\u00e9re.   <\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"De_az_intenzitast_mas_modon_is_nyomon_kovethetjuk\"><\/span>De az intenzit\u00e1st m\u00e1s m\u00f3don is nyomon k\u00f6vethetj\u00fck<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A pulzussz\u00e1mhoz kapcsol\u00f3dik az \u00fagynevezett <strong>VO2 max<\/strong> is, amely a percenk\u00e9nti maxim\u00e1lis oxig\u00e9nfelhaszn\u00e1l\u00e1st jelenti. Min\u00e9l t\u00f6bb oxig\u00e9nt tudunk hasznos\u00edtani, ann\u00e1l magasabb ez az \u00e9rt\u00e9k. Ugyanakkor min\u00e9l <strong>magasabb a VO2 max, ann\u00e1l alacsonyabb a nyugalmi pulzussz\u00e1m.<\/strong> A VO2 max \u00e9s a pulzussz\u00e1m alapj\u00e1n a fizikai aktivit\u00e1st intenzit\u00e1s szerint kategoriz\u00e1lhatjuk <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup>:  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>\u00c9rt\u00e9k<\/strong><\/th><th><strong>VO2 (maxim\u00e1lis \u00e9rt\u00e9k %-a)<\/strong><\/th><th><strong>HR (maxim\u00e1lis \u00e9rt\u00e9k %-a)<\/strong><\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>55 &#8211; 65<\/td><td>60 &#8211; 72<\/td><\/tr><tr><td>2<\/td><td>66 &#8211; 80<\/td><td>72 &#8211; 82<\/td><\/tr><tr><td>3<\/td><td>81 &#8211; 87<\/td><td>82 &#8211; 87<\/td><\/tr><tr><td>4<\/td><td>88 &#8211; 93<\/td><td>88 &#8211; 92<\/td><\/tr><tr><td>5<\/td><td>94 &#8211; 100<\/td><td>93 &#8211; 100<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>A HR max, azaz a maxim\u00e1lis pulzussz\u00e1m k\u00f6nnyen kisz\u00e1m\u00edthat\u00f3:<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>211 &#8211; 0,64 x \u00e9letkor = HR max<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A HR max, de a VO2 max <strong>legpontosabb <\/strong>meghat\u00e1roz\u00e1s\u00e1hoz is a <strong>laborat\u00f3riumban v\u00e9gzett vizsg\u00e1lat<\/strong> a legmegfelel\u0151bb m\u00f3dszer a maxim\u00e1lis pulzussz\u00e1m \u00e9s az oxig\u00e9nfogyaszt\u00e1s pontos meghat\u00e1roz\u00e1s\u00e1ra.<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Fogyas_szempontjabol_egy_adott_ertek_savban_valo_edzes_a_leghatekonyabb\"><\/span>Fogy\u00e1s szempontj\u00e1b\u00f3l egy adott \u00e9rt\u00e9k s\u00e1vban val\u00f3 edz\u00e9s a leghat\u00e9konyabb?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az emberi szervezet az izmokban<strong> n\u00e9h\u00e1ny m\u00e1sodpercig<\/strong> tart\u00f3 intenz\u00edv fizikai aktivit\u00e1shoz (pl. sprint) elegend\u0151 ATP-t t\u00e1rol. Amikor ez kimer\u00fcl, tartal\u00e9kokhoz kell ny\u00falni, \u00e9s p\u00f3tolni kell az ATP-t. A leggyorsabb, ha az ADP-t <strong><a href=\"https:\/\/gymbeam.hu\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\">kreatinnal<\/a><\/strong> ATP-v\u00e9 alak\u00edtja a szervezet. A kreatin k\u00f6r\u00fclbel\u00fcl 10 m\u00e1sodpercig k\u00e9pes kiel\u00e9g\u00edteni az energiasz\u00fcks\u00e9gletet nagy intenzit\u00e1s mellett. De ha a fizikai aktivit\u00e1s tov\u00e1bb tart, akkor a rakt\u00e1rakhoz kell ny\u00falni. Az intenzit\u00e1st\u00f3l f\u00fcgg\u0151en t\u00f6bb zs\u00edrt vagy glikog\u00e9nt fogunk el\u00e9getni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image2-1124x632.jpg\" alt=\"Fogy\u00e1s szempontj\u00e1b\u00f3l egy adott \u00e9rt\u00e9k s\u00e1vban val\u00f3 edz\u00e9s a leghat\u00e9konyabb?\" class=\"wp-image-715161\" title=\"Fogy\u00e1s szempontj\u00e1b\u00f3l egy adott \u00e9rt\u00e9k s\u00e1vban val\u00f3 edz\u00e9s a leghat\u00e9konyabb?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image2-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image2-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image2.jpg 1365w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Min\u00e9l <strong>hosszabb ideig tart \u00e9s min\u00e9l meger\u0151ltet\u0151bb<\/strong> a tev\u00e9kenys\u00e9g, ann\u00e1l t\u00f6bb feh\u00e9rj\u00e9t haszn\u00e1l fel a szervezet. Ilyen p\u00e9ld\u00e1ul a maraton fut\u00e1s, ahol nem csak az <a href=\"https:\/\/gymbeam.hu\/elektrolit-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">elektrolitokat<\/a> \u00e9s a <a href=\"https:\/\/gymbeam.hu\/gyors-szenhidratok\" target=\"_blank\" rel=\"noreferrer noopener\">sz\u00e9nhidr\u00e1tokat<\/a> kell p\u00f3tolni, hanem az <a href=\"https:\/\/gymbeam.hu\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\">esszenci\u00e1lis aminosavakat<\/a> is (kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rje). \u00cdgy egyes s\u00e1vokban t\u00f6bb zs\u00edrt \u00e9get\u00fcnk el, m\u00e1shol a szervezet a glikog\u00e9nrakt\u00e1rakhoz vagy ritk\u00e1bb esetben a feh\u00e9rj\u00e9hez ny\u00fal. Persze fontos megjegyezni, hogy <strong>a norm\u00e1l edz\u00e9sek igen kev\u00e9s feh\u00e9rj\u00e9t haszn\u00e1lnak fel<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cdgy a szervezet k\u00fcl\u00f6nb\u00f6z\u0151 energiarakt\u00e1rakb\u00f3l sz\u00e1rmaz\u00f3 t\u00f6bbf\u00e9le \u201e\u00fczemanyagot\u201d haszn\u00e1l fel elt\u00e9r\u0151 ar\u00e1nyban.<\/strong> A legnagyobb tartal\u00e9k a zs\u00edr, azt\u00e1n j\u00f6n a glikog\u00e9n, az utols\u00f3 tartal\u00e9k pedig a feh\u00e9rj\u00e9ben l\u00e9v\u0151 energia. B\u00e1r a szervezet az \u00f6sszes tartal\u00e9kot haszn\u00e1lja, <strong>a tev\u00e9kenys\u00e9g intenzit\u00e1s\u00e1t\u00f3l f\u00fcgg,<\/strong> hogy melyikb\u0151l mer\u00edti a legt\u00f6bbet. Az intenzit\u00e1s n\u00f6veked\u00e9s\u00e9vel egyre t\u00f6bb sz\u00e9nhidr\u00e1tot (glikog\u00e9n) \u00e9s egyre kevesebb zs\u00edrt haszn\u00e1lunk fel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A zs\u00edrrakt\u00e1rak felhaszn\u00e1l\u00e1sa egy\u00e9nenk\u00e9nt v\u00e1ltoz\u00f3. Att\u00f3l f\u00fcgg, hogy egy rendszeresen sportol\u00f3 szem\u00e9lyr\u0151l van-e sz\u00f3, vagy olyasvalakir\u0151l, aki az id\u0151 nagy r\u00e9sz\u00e9ben \u00fcl\u0151munk\u00e1t v\u00e9gez. Aki t\u00fals\u00falyos \u00e9s rossz fizikai \u00e1llapotban van, a zs\u00edr\u00e9get\u00e9s sokkal hamarabb beindul <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A zs\u00edrrakt\u00e1raink nagy r\u00e9sz\u00e9t \u00e1ltal\u00e1ban a <strong>m\u00e9rs\u00e9kelt intenzit\u00e1s\u00fa aerob fizikai aktivit\u00e1s sor\u00e1n mozg\u00f3s\u00edtjuk. <\/strong>M\u00e1s sz\u00f3val, a szervezet az 1. \u00e9s 2. s\u00e1v fels\u0151 hat\u00e1r\u00e1n (~70% HR max) v\u00e9gzett tev\u00e9kenys\u00e9g sor\u00e1n \u00e9geti a legt\u00f6bb zs\u00edrt. Az azonban tov\u00e1bbra is igaz, hogy nem a zs\u00edr az egyetlen energiaforr\u00e1s, \u00e9s az izmokban l\u00e9v\u0151 glikog\u00e9n is nagy mennyis\u00e9gben felhaszn\u00e1l\u00f3dik. A zs\u00edr nagy r\u00e9sze az izomrakt\u00e1rakb\u00f3l hasznosul, nem csak a zs\u00edrsz\u00f6vetb\u0151l. Nagyobb intenzit\u00e1s\u00fa mozg\u00e1s eset\u00e9n a<strong> glikog\u00e9n\u00e9get\u00e9s <\/strong>domin\u00e1l, sz\u00e9ls\u0151s\u00e9ges esetekben pedig, mint mondjuk egy ultramaratonon, a feh\u00e9rje\u00e9get\u00e9s is nagyobb ar\u00e1nyban zajlik <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2025\/04\/Spalovanie-tukov-pocas-zataze-2.png\" alt=\"\" class=\"wp-image-717414\" title=\"Zs\u00edr\u00e9get\u00e9s edz\u00e9s k\u00f6zben\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Spalovanie-tukov-pocas-zataze-2.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Spalovanie-tukov-pocas-zataze-2-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Hogyan_mozogjunk_hatekonyan_hogy_fogyjunk_is\"><\/span>Hogyan mozogjunk hat\u00e9konyan, hogy fogyjunk is?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A zs\u00edr\u00e9get\u00e9s azonban <strong>nem jelenti<\/strong> azt, hogy vesz\u00edteni is fogunk zs\u00edrt. Az, hogy r\u00f6vid id\u0151 alatt el\u00e9get\u00fcnk egy bizonyos mennyis\u00e9g\u0171 kal\u00f3ri\u00e1t, nem jelenti azt, hogy az \u00f6sszes kal\u00f3ria kiz\u00e1r\u00f3lag a zs\u00edrrakt\u00e1rakb\u00f3l sz\u00e1rmazik. Ahhoz, hogy megszabaduljunk a zs\u00edrt\u00f3l \u00e9s fogyjunk, <strong>t\u00f6bb energi\u00e1t kell el\u00e9getn\u00fcnk, mint amennyit bevesz\u00fcnk.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hossz\u00fa t\u00e1von mindegy, hogy \u00f3r\u00e1kat t\u00f6lt\u00fcnk a fut\u00f3padon, \u00e9s az okos\u00f3ra azt mondja, hogy t\u00f6bb sz\u00e1z kal\u00f3ri\u00e1t \u00e9gett\u00fcnk el az aerob (zs\u00edr\u00e9get\u0151) s\u00e1vban. Ha nem vagyunk <strong>kal\u00f3riadeficitben,<\/strong> \u00e9s t\u00f6bb kal\u00f3ri\u00e1t visz\u00fcnk be, mint amennyit a szervezet\u00fcnk felhaszn\u00e1l, akkor nem fogunk fogyni. V\u00e9gs\u0151 soron teh\u00e1t nem sz\u00e1m\u00edt, hogy az energia zs\u00edrb\u00f3l vagy glikog\u00e9nb\u0151l sz\u00e1rmazik. <strong>Kal\u00f3riadeficit n\u00e9lk\u00fcl folyamatosan t\u00f6ltj\u00fck ezeket a rakt\u00e1rakat. Mindegy, melyik s\u00e1vban edz\u00fcnk, a l\u00e9nyeg, hogy t\u00f6bb energi\u00e1t \u00e9gess\u00fcnk el, mint amennyit bejuttatunk. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image5-1124x750.jpg\" alt=\"Hogyan mozogjunk hat\u00e9konyan, hogy fogyjunk is?\" class=\"wp-image-715237\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image5-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/image5.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Mi_fontosabb_meg_a_pulzusmeresnel_is\"><\/span>Mi fontosabb m\u00e9g a pulzusm\u00e9r\u00e9sn\u00e9l is?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az aerob edz\u00e9s k\u00f6zben a fitts\u00e9g jav\u00edt\u00e1sa szempontj\u00e1b\u00f3l fontos a pulzussz\u00e1m ellen\u0151rz\u00e9se. Ha a c\u00e9lunk a <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-fogyjunk-le\/\" target=\"_blank\" rel=\"noreferrer noopener\">fogy\u00e1s<\/a>, <strong>akkor tulajdonk\u00e9pp nem olyan fontos a <\/strong><a href=\"https:\/\/gymbeam.hu\/blog\/tenyleg-fontos-figyelni-a-pulzusszamot-edzes-kozben\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>pulzussz\u00e1m<\/strong><\/a>. A garant\u00e1lt recept a fogy\u00e1shoz a <strong>kal\u00f3riadeficit,<strong> egy<\/strong><a href=\"https:\/\/gymbeam.hu\/blog\/milyen-az-egeszseges-taplalkozas-es-hogyan-tanuljunk-meg-egeszsegesen-etkezni\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> min\u0151s\u00e9gi \u00e9trendbe be\u00e9p\u00edtett<\/strong><\/a> j\u00f3 sok <\/strong><a href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>feh\u00e9rj\u00e9vel<\/strong><\/a><strong> \u00e9s <\/strong><a href=\"https:\/\/gymbeam.hu\/blog\/dieta-kardio-es-erosito-edzes-mi-a-legjobb-a-fogyashoz\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>er\u0151s\u00edt\u0151 edz\u00e9ssel<\/strong><\/a><strong> kombin\u00e1lva.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mozg\u00e1s n\u00e9lk\u00fcli kal\u00f3riadeficit eset\u00e9n fenn\u00e1ll a vesz\u00e9lye annak, hogy a szervezet az <strong>izomt\u00f6meg\u00e9t is cs\u00f6kkenteni kezdi<\/strong>, ami rendk\u00edv\u00fcl fontos az eg\u00e9szs\u00e9g \u00e9s a <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lassithato-le-az-oregedes-a-valasz-a-telomerekben-rejlik\/\" target=\"_blank\" rel=\"noreferrer noopener\">hossz\u00fa \u00e9let<\/a> szempontj\u00e1b\u00f3l. A \u201e<a href=\"https:\/\/gymbeam.hu\/blog\/zsiros-csontvaz-mit-jelent-a-skinny-fat-testalkat-hogyan-ismerjuk-fel-es-hogyan-kuzdjunk-ellene\/\" target=\"_blank\" rel=\"noreferrer noopener\">skinny fat<\/a>\u201d kialakul\u00e1s\u00e1nak kock\u00e1zata is fenn\u00e1ll, amelyet eg\u00e9szs\u00e9ges <a href=\"https:\/\/gymbeam.hu\/blog\/mi-a-bmi-szamologep-es-egyaltalan-megbizhato\/\" target=\"_blank\" rel=\"noreferrer noopener\">testt\u00f6megindex<\/a>, de nagyobb ar\u00e1ny\u00fa zs\u00edrsz\u00f6vet \u00e9s kevesebb izom jellemez.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az elegend\u0151 feh\u00e9rje az \u00e9trendben biztos\u00edtja, hogy az izmaidnak legyen mib\u0151l n\u00f6vekedni\u00fck \u00e9s regener\u00e1l\u00f3dniuk a megterhel\u0151bb edz\u00e9sek ut\u00e1n. A <a href=\"https:\/\/gymbeam.hu\/blog\/8-tipp-az-edzes-utani-regeneraciohoz\/\" target=\"_blank\" rel=\"noreferrer noopener\">helyre\u00e1ll\u00edt\u00e1si folyamat<\/a> sor\u00e1n azonban nem szabad megfeledkezn\u00fcnk arr\u00f3l, hogy <a href=\"https:\/\/gymbeam.hu\/blog\/alvas-a-leghatekonyabb-energiafokozo-es-zsiregeto\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>a min\u0151s\u00e9gi alv\u00e1s<\/strong><\/a> szint\u00e9n seg\u00edt abban, hogy ne egy\u00fck t\u00fal magunkat, \u00e9s meg\u0151rizz\u00fck a helyes \u00e9tkez\u00e9si szok\u00e1sokat. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Mi_a_tanulsag\"><\/span>Mi a tanuls\u00e1g?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A pulzussz\u00e1m sokat el\u00e1rulhat a fizikai \u00e1llapotunkr\u00f3l. Haszn\u00e1lhatjuk a megfelel\u0151 edz\u00e9sterv \u00f6ssze\u00e1ll\u00edt\u00e1s\u00e1hoz \u00e9s k\u00fcl\u00f6n\u00f6sen a sz\u00edv- \u00e9s \u00e9rrendszeri eg\u00e9szs\u00e9g jav\u00edt\u00e1s\u00e1hoz. A fogy\u00e1s szempontj\u00e1b\u00f3l igaz, hogy m\u00e9rs\u00e9kelt intenzit\u00e1s\u00fa aerob edz\u00e9ssel (pl. gyalogl\u00e1s emelked\u0151n) els\u0151sorban zs\u00edrsz\u00f6veti tartal\u00e9kokat \u00e9get\u00fcnk el. De kal\u00f3riadeficit hi\u00e1ny\u00e1ban ezek a rakt\u00e1rak folyamatosan \u00fajrat\u00f6lt\u0151dnek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez\u00e9rt a fogy\u00e1s szempontj\u00e1b\u00f3l a legfontosabb a <strong> kal\u00f3riadeficit fenntart\u00e1sa,<\/strong> \u00e9s ne feledkezz\u00fcnk meg a helyes t\u00e1pl\u00e1lkoz\u00e1sr\u00f3l, az alv\u00e1sr\u00f3l \u00e9s az er\u0151s\u00edt\u0151 edz\u00e9sr\u0151l sem. B\u00e1rmilyen mozg\u00e1s jobb, mint a mozg\u00e1s hi\u00e1nya, \u00e9s ha a c\u00e9l a fogy\u00e1s, <strong>akkor a kal\u00f3riabevitelre kell helyezni a f\u00f3kuszt, nem pedig a pulzussz\u00e1mra.<\/strong> <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFeh\u00e9rj\u00e9k fogy\u00e1shoz\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tZs\u00edr\u00e9get\u0151k\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>A pulzussz\u00e1m sokat el\u00e1rul a fizikai \u00e1llapotunkr\u00f3l, \u00e9s ennek megfelel\u0151en a megfelel\u0151 edz\u00e9stervet is \u00f6ssze tudjuk \u00e1ll\u00edtani. Ebben a cikkben arr\u00f3l lesz sz\u00f3, hogy milyen szerepet j\u00e1tszik a fogy\u00e1sban, \u00e9s hogy hat\u00e9kony eszk\u00f6z lehet-e abban, hogy gyorsabban el\u00e9rj\u00fck \u00e1lmaink alakj\u00e1t.   <\/p>\n","protected":false},"author":239,"featured_media":715275,"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":[89],"tags":[7626,7638,7356,6372],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-717269","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hogyan-fogyjunk-le","8":"tag-egeszseg","9":"tag-egeszseges-eletmod","10":"tag-etrend-hu","11":"tag-fogyas","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>Zs\u00edr\u00e9get\u0151 pulzus: Seg\u00edt gyorsabban fogyni? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Edz\u00e9s k\u00f6zben a zs\u00edr\u00e9get\u0151 aerob z\u00f3n\u00e1ban gyorsabban \u00e9g a zs\u00edr, teh\u00e1t a fogy\u00e1s is gyorsabb. 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