{"id":1615,"date":"2012-05-23T11:01:09","date_gmt":"2012-05-23T11:01:09","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=1615"},"modified":"2018-03-11T15:35:47","modified_gmt":"2018-03-11T15:35:47","slug":"de-ce-pierdem-masa-musculara","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=1615","title":{"rendered":"De ce pierdem mas\u0103 muscular\u0103?"},"content":{"rendered":"

\"4mic\"<\/a>Dup\u0103 40 de ani, pierdem circa 15 kilograme din masa muscular\u0103<\/strong>, astfel c\u0103 la 70 de ani (s\u0103 ne \u0163in\u0103 Dumnezeu s\u0103n\u0103to\u015fi!) r\u0103m\u00e2nem cu aproximativ 60% din ce am avut \u00eentre 25-30 de ani. Dou\u0103 sunt cauzele<\/strong>: prima este legat\u0103 de c\u00e2t de mult \u015fi intens ne folosim mu\u015fchii, iar cea de-a doua, de sc\u0103derea secre\u0163iei \u015fi sintezei hormonilor anabolici din \u0163esuturi (cel mai important fiind testosteronul; \u0219i femeile \u00eel au \u00eentr-o propor\u021bie mai mic\u0103). Vestea bun\u0103 este c\u0103 mu\u015fchii antrena\u0163i se men\u0163in, iar masa muscular\u0103 poate fi crescut\u0103 la ORICE v\u00e2rst\u0103 cu o combina\u0163ie de antrenamente de fort\u0103 \u015fi rezisten\u021b\u0103 muscular\u0103.<\/strong><\/p>\n

Cercet\u0103rile f\u0103cute de c\u0103tre USDA Human Nutrition Research Center on Aging al Tufts University* arat\u0103 c\u0103 declinul organismului se datoreaz\u0103 nu trecerii anilor, ci efectelor combinate ale inactivit\u0103\u0163ii, nutri\u0163iei defectuoase \u015fi bolilor, care – multe dintre acestea – pot fi controlate. Acest studiu arat\u0103 c\u0103, indiferent de v\u00e2rst\u0103 sau condi\u0163ie fizic\u0103, procesul de \u00eemb\u0103tr\u00e2nire poate fi \u00eencetinit – sau chiar inversat!<\/p>\n

\"12\"<\/a>Beneficiile exerci\u0163iilor de anduran\u021ba musculara si de for\u0163\u0103:<\/strong><\/p>\n

– cresc capacitatea cardiovascular\u0103<\/strong><\/em><\/p>\n

– cresc for\u0163a \u015fi rezisten\u0163a muscular\u0103<\/em><\/strong><\/p>\n

– se conserv\u0103\/reg\u0103se\u015fte\/cre\u015fte flexibilitatea<\/strong><\/em><\/p>\n

– cresc num\u0103rul mi\u015fc\u0103rilor<\/strong><\/em><\/p>\n

– se corecteaz\u0103 defectele de postur\u0103<\/strong><\/em><\/p>\n

– cresc echilibrul \u015fi coordonarea<\/strong><\/em><\/p>\n

– cresc performan\u0163ele \u015fi agilitatea<\/strong><\/em><\/p>\n

– control mai bun al greut\u0103\u0163ii_arderea gr\u0103similor<\/strong><\/em><\/p>\n

– se reduc \u015fansele de a dezvolta cu v\u00e2rsta boli de inima, diabet de tip II, osteoporoza<\/strong><\/em><\/p>\n

O aten\u021bie speciala trebuie acordat\u0103 etapelor cand \u201dsuntem la dieta\u201d. Apa si masa musculara sunt primele pierdute. Asa func\u021bioneaz\u0103 organismul. C\u00e2nd ai o datorie de pl\u0103tit, int\u00e2i cauti banii \u00een portofel, apoi prin casa \u0219i, abia \u00een ultim\u0103 instan\u021b\u0103, intri \u00een rezerva de la banca. Grasimea este care \u201dpleaca\u201d ultima – datorit\u0103 acesteia supravie\u021buim. De aceea, dieta nu trebuie sa se opreasca dupa 2-3 luni, ci trebuie sa continue toata viata.\u00a0 Chiar dac\u0103 rezultatele pe c\u00e2ntar nu sunt spectaculoase, dieta acompaniat\u0103 de sport – acel sport \u00een care urm\u0103rim \u0219i tonifierea\/cre\u0219terea masei musculare \u0219i nu mergem la nesf\u00e2r\u0219ite ore de aerobic sau alergare\u00a0 – este cea mai sigur\u0103 \u0219i necontestat\u0103 cale de a pierde\u00a0 armonios\u00a0 \u00een greutate.\u00a0 Cel pu\u021bin, eu sunt o dovad\u0103 elocvent\u0103 \u00een acest sens.<\/p>\n

*William Evans, Ph.D. \u015fi Irwin H. Rosenberg, M.D. in cartea Biomarkers (Simon and Schuster,1992)<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Dup\u0103 40 de ani, pierdem circa 15 kilograme din masa muscular\u0103, astfel c\u0103 la 70 de ani (s\u0103 ne \u0163in\u0103 Dumnezeu s\u0103n\u0103to\u015fi!) r\u0103m\u00e2nem cu aproximativ 60% din ce am avut \u00eentre 25-30 de ani....<\/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":[1],"tags":[870,869,871,868],"class_list":["post-1615","post","type-post","status-publish","format-standard","hentry","category-sport","tag-aerobicul-arde-masa-musculara","tag-de-ce-pierdem-masa-musculara","tag-exercitii-de-tonifiere","tag-tonifiere-la-40-ani"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1615","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=1615"}],"version-history":[{"count":18,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1615\/revisions"}],"predecessor-version":[{"id":9814,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1615\/revisions\/9814"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1615"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1615"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1615"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}