{"id":13555,"date":"2022-04-09T15:55:00","date_gmt":"2022-04-09T15:55:00","guid":{"rendered":"https:\/\/www.dumitra.net\/blog\/?p=13555"},"modified":"2022-04-09T16:04:56","modified_gmt":"2022-04-09T16:04:56","slug":"sport-la-45-50-cum-si-in-ce-fel","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=13555","title":{"rendered":"Sport la 45 – 50. Cum \u0219i \u00een ce fel"},"content":{"rendered":"\n

Ce putem face sportiv, la 45 de ani sau 50, pentru ca pielea s\u0103 fie (mai) ferm\u0103, musculatura \u00eent\u0103rit\u0103, gr\u0103simea (intra)abdominal\u0103 redus\u0103. \u0218i \u00een c\u00e2t timp se v\u0103d rezultatele. Am s\u0103 \u00eencerc o generalizare (revin asupra subiectului \u0219i \u00een zilele urm\u0103toare), cu riscul de a nu putea r\u0103spunde precis \u0219i detaliat a\u0219tept\u0103rilor fiec\u0103ruia (organismul t\u0103u are propriile lui legi \u0219i istoric). <\/p>\n\n\n\n

\ud835\udc05\ud835\udc1a\ud835\udc29\ud835\udc2d\ud835\udc1e \ud835\udc22\ud835\udc27\ud835\udc1d\ud835\udc1e\ud835\udc29\ud835\udc1e\ud835\udc27\ud835\udc1d\ud835\udc1e\ud835\udc27\ud835\udc2d\ud835\udc1e \ud835\udc1d\ud835\udc1e \ud835\udc2f\ud835\udc28\ud835\udc22\ud835\udc27\u021b\ud835\udc1a \ud835\udc27\ud835\udc28\ud835\udc1a\ud835\udc2c\ud835\udc2d\ud835\udc2b\u0103:<\/p>\n\n\n\n

– dup\u0103 40 pierdem mas\u0103 muscular\u0103 (la 70 de ani ne r\u0103m\u00e2n aproximativ 60% din ce am avut \u00eentre 25-30 de ani), <\/p>\n\n\n\n

– scade secre\u021bia \u015fi sinteza hormonilor anabolici (de cre\u0219tere) din \u0163esuturi (cel mai important fiind testosteronul; \u0219i femeile \u00eel au \u00eentr-o propor\u021bie mai mic\u0103),<\/p>\n\n\n\n

– dup\u0103 40, 50, ne intr\u0103 \u00een cap ideea c\u0103 suntem b\u0103tr\u00e2ni \u0219i \u00eencepem s\u0103 ne folosim corpul din ce \u00een ce mai pu\u021bin,<\/p>\n\n\n\n

– mu\u0219chii nefolosi\u021bi se atrofiaz\u0103 (mic\u0219oreaz\u0103),<\/p>\n\n\n\n

– mu\u0219chii sus\u021bin pielea; mu\u0219chii atrofia\u021bi \u201dlas\u0103\u201d pielea s\u0103 at\u00e2rne,<\/p>\n\n\n\n

– sl\u0103birile succesive \u0219i f\u0103r\u0103 sport accelereaz\u0103 pierderea de mas\u0103 muscular\u0103, accelereaz\u0103 procesul de l\u0103sare a pielii.<\/p>\n\n\n\n

\ud835\udc05\ud835\udc1a\ud835\udc29\ud835\udc2d\ud835\udc1e \ud835\udc1d\ud835\udc1e\ud835\udc29\ud835\udc1e\ud835\udc27\ud835\udc1d\ud835\udc1e\ud835\udc27\ud835\udc2d\ud835\udc1e \ud835\udc1d\ud835\udc1e \ud835\udc2f\ud835\udc28\ud835\udc22\ud835\udc27\u021b\ud835\udc1a \ud835\udc27\ud835\udc28\ud835\udc1a\ud835\udc2c\ud835\udc2d\ud835\udc2b\u0103:<\/p>\n\n\n\n

PENTRU \u00ceNCEP\u0102TORI:<\/p>\n\n\n\n

– NU alergat. Mers pe jos cel pu\u021bin 35 de minute \u00een fiecare zi.<\/p>\n\n\n\n

– Exerci\u021bii de flexibilizare a articula\u021biilor (stretching, \u00eentinderi u\u0219oare).<\/p>\n\n\n\n

– NU yoga, pilates \u00een exces \u0219i mai ales NU posturile \u00een hiperextensie (curbare) a spatelui.<\/p>\n\n\n\n

– Exerci\u021bii u\u0219oare cu greut\u0103\u021bi mici (0,5, max. 1 kg) pentru partea superioar\u0103 a corpului.<\/p>\n\n\n\n

– Exerci\u021bii cu greutatea propriului corp, posturi simple, f\u0103r\u0103 s\u0103 solicite articula\u021biile genunchilor \u0219i coloanei, pentru partea inferioar\u0103 a corpului.<\/p>\n\n\n\n

– NU genuflexiuni sau fand\u0103ri ad\u00e2nci.<\/p>\n\n\n\n

– NU s\u0103rituri.<\/p>\n\n\n\n

– NU s\u0103rit coarda (valabil \u0219i pentru cei cu dureri (antecedente) de genunchi, spate).<\/p>\n\n\n\n

– NU (\u00eenc\u0103) clasicele exerci\u021bii pentru abdomen, tip \u201dcrunch\u201d \u0219i NU cobor\u00e2rea picioarelor sub un unghi de 45 grade.<\/p>\n\n\n\n

– Diet\u0103 bogat\u0103 \u00een proteine, inclusiv proteine vegetale, \u0219i fibre + mult\u0103 ap\u0103 (articula\u021bii au \u0219i ele nevoie s\u0103 fie hidratate).<\/p>\n\n\n\n

<\/p>\n\n\n\n

DE C\u00c2TE ORI PE S\u0102PT\u0102M\u00c2N\u0102:<\/p>\n\n\n\n

– mersul pe jos, c\u00e2t mai des posibil, chiar \u0219i \u00een fiecare zi + urcat\/cobor\u00e2t sc\u0103ri<\/p>\n\n\n\n

– exerci\u021bii de stretching (\u00eentindere) de 3 sau chiar 4 ori pe s\u0103pt\u0103m\u00e2n\u0103, m\u0103car 5 sau 10 minute.<\/p>\n\n\n\n

– exerci\u021bii u\u0219oare cu greut\u0103\u021bi \u0219i greutatea propriului corp, de 3 ori pe s\u0103pt\u0103m\u00e2n\u0103, 35-40 min.<\/p>\n\n\n\n

S\u0103 lu\u0103m ca exemplu cele 3 situa\u021bii de antrenament la care particip\u0103 femei \u0219i b\u0103rba\u021bi supraponderali f\u0103c\u00e2nd: <\/p>\n\n\n\n

– antrenament exclusiv aerob (mers pe jos\/alergare)<\/p>\n\n\n\n

– antrenament exclusiv de rezisten\u021b\u0103 muscular\u0103 (anaerob), adic\u0103 doar cu greut\u0103\u021bi<\/p>\n\n\n\n

– antrenament combinat aerob (mers\/alergat) cu anaerob (cu greut\u0103\u021bi, gantere).<\/p>\n\n\n\n

Deci, ce putem face sportiv, la 45 de ani sau 50, pentru ca pielea s\u0103 fie (mai) ferm\u0103, musculatura \u00eent\u0103rit\u0103, gr\u0103simea (intra)abdominal\u0103 redus\u0103. <\/p>\n\n\n\n

\u0218i \u00een c\u00e2t timp se v\u0103d rezultatele f\u0103c\u00e2nd:<\/p>\n\n\n\n

– antrenament exclusiv aerob (mers pe jos\/alergare)<\/p>\n\n\n\n

– antrenament exclusiv de rezisten\u021b\u0103 muscular\u0103 (anaerob), adic\u0103 doar cu greut\u0103\u021bi<\/p>\n\n\n\n

– antrenament combinat aerob (mers\/alergat) cu anaerob (cu greut\u0103\u021bi, gantere).<\/p>\n\n\n\n

S\u0103 lu\u0103m ca exemplu cele 3 situa\u021bii de antrenament la care particip\u0103 femei \u0219i b\u0103rba\u021bi supraponderali:<\/p>\n\n\n\n

\ud835\udfcf. \ud835\udc0f\ud835\udc2b\ud835\udc22\ud835\udc26\ud835\udc2e\ud835\udc25 \ud835\udc20\ud835\udc2b\ud835\udc2e\ud835\udc29 are misiunea de a se supune unui antrenament exclusiv aerob, realizat la o intensitate de 70-85% din ritmul cardiac maximal. – 45 de minute X 3 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/p>\n\n\n\n

\ud835\udfd0. \ud835\udc00\ud835\udc25 \ud835\udc1d\ud835\udc28\ud835\udc22\ud835\udc25\ud835\udc1e\ud835\udc1a \ud835\udc20\ud835\udc2b\ud835\udc2e\ud835\udc29 are antrenament exclusiv de rezisten\u021b\u0103 muscular\u0103 (cu greut\u0103\u021bi, anaerob, deci): – 45 de minute X 3 ori pe s\u0103pt\u0103m\u00e2n\u0103 – 3 seturi de exerci\u021bii a c\u00e2te 8-12 repet\u0103ri la fiecare aparat, fiind vizate grupele musculare mari.<\/p>\n\n\n\n

\ud835\udfd1. \ud835\udc00\ud835\udc25 \ud835\udc2d\ud835\udc2b\ud835\udc1e\ud835\udc22\ud835\udc25\ud835\udc1e\ud835\udc1a \ud835\udc20\ud835\udc2b\ud835\udc2e\ud835\udc29 combin\u0103 antrenamentul aerob cu cel anaerob, \u00eentocmai cum fac grupurile 1 \u0219i 2.La finalul a 6 – 8 luni de antrenament, dup\u0103 m\u0103surare, c\u00e2nt\u0103rire, evaluare corporal\u0103 \u0219i cardiovascular\u0103, concluziile pot fi urm\u0103toarele.<\/p>\n\n\n\n

\ud835\udc02\ud835\udc0e\ud835\udc0d\ud835\udc02\ud835\udc0b\ud835\udc14\ud835\udc19\ud835\udc08\ud835\udc08:GRUPURILE 1 \u0219i 3 au pierdut cel mai mult \u00een greutate.\u2192 GRUPUL 2 (antrenament anaerob) a CRESCUT \u00een greutate din pricina cre\u0219terii masei muscusculare!!!!!!!!!!!!!!!!!!!!!!Circumferin\u021ba taliei \u0219i masa de g\u0103sime s-au redus la GRUPURILE 1 \u0219i 3.NEMODIFICATE la GRUPUL 2. Totu\u0219i, m\u0103sur\u0103torile masei slabe (greutatea mu\u0219chilor, oaselor, ligamentelor, tendoanelor, organelor interne) arat\u0103 o cre\u0219tere la GRUPURILE 2 \u0219i 3, dar \ud835\udc27\ud835\udc22\ud835\udc1c\ud835\udc22 \ud835\udc28 \ud835\udc26\ud835\udc28\ud835\udc1d\ud835\udc22\ud835\udc1f\ud835\udc22\ud835\udc1c\ud835\udc1a\ud835\udc2b\ud835\udc1e \ud835\udc25\ud835\udc1a \ud835\udc06\ud835\udc11\ud835\udc14\ud835\udc0f\ud835\udc14\ud835\udc0b \ud835\udfcf (\ud835\udc1a\ud835\udc27\ud835\udc2d\ud835\udc2b\ud835\udc1e\ud835\udc27\ud835\udc1a\ud835\udc26\ud835\udc27\ud835\udc1e\ud835\udc2d \ud835\udc1a\ud835\udc1e\ud835\udc2b\ud835\udc28\ud835\udc1b).<\/p>\n\n\n\n

\ud835\udc02\ud835\udc0e\ud835\udc0d\ud835\udc02\ud835\udc0b\ud835\udc14\ud835\udc19\ud835\udc08\ud835\udc04 \ud835\udc25\ud835\udc1a \ud835\udc1c\ud835\udc28\ud835\udc27\ud835\udc1c\ud835\udc25\ud835\udc2e\ud835\udc33\ud835\udc22\ud835\udc22:Dac\u0103 vrei s\u0103 sl\u0103be\u0219ti \u0219i pielea, musculatura s\u0103 fie ferme \u0219i armonios conturate, s\u0103 reduci gr\u0103simea (intra)abdominal\u0103, metoda cu cele mai bune rezultate este cea care combin\u0103 antrenamentul aerob (combustibilul folosit este oxigenul: mers pe jos \u00een pas vioi, alergare, aerobic, Zumba fitness, ciclism, \u00eenot, baschet, fotbal etc.) cu cel de rezisten\u021b\u0103 muscular\u0103 (anaerob): exerci\u021biile (cu gantere sau la aparate) de tonifiere\/cre\u0219terea masei musculare.<\/p>\n\n\n\n

\u0218i, dac\u0103 iei \u00een calcul \u0219i dieta adecvat\u0103, preg\u0103te\u0219te deja stiloul pentru autografe sau poza before\/after. \"\ud83d\ude42\" <\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n\n\n

1021029 comentarii2 distribuiri\u00cemi placeComenteaz\u0103Distribuie<\/p>\n","protected":false},"excerpt":{"rendered":"

Ce putem face sportiv, la 45 de ani sau 50, pentru ca pielea s\u0103 fie (mai) ferm\u0103, musculatura \u00eent\u0103rit\u0103, gr\u0103simea (intra)abdominal\u0103 redus\u0103. \u0218i \u00een c\u00e2t timp se v\u0103d rezultatele. Am s\u0103 \u00eencerc o generalizare...<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[163,11,9,161,1,162],"tags":[2125,2121,2124,2122,2123],"class_list":["post-13555","post","type-post","status-publish","format-standard","hentry","category-aerobic-sport","category-dieta","category-sanatate","category-slabire","category-sport","category-tonifiere","tag-ce-exercitii-dupa-40","tag-ce-exercitii-pentru-burta-la-45-de-ani","tag-ce-exercitii-sunt-recomandate-la-50-de-ani","tag-ce-sport-sa-faci-la-45-50-de-ani","tag-cum-te-tonifiezi-la-50-de-ani"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/13555","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13555"}],"version-history":[{"count":5,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/13555\/revisions"}],"predecessor-version":[{"id":13565,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/13555\/revisions\/13565"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13555"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13555"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13555"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}