{"id":1628,"date":"2012-05-28T11:36:28","date_gmt":"2012-05-28T11:36:28","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=1628"},"modified":"2012-12-31T11:48:48","modified_gmt":"2012-12-31T11:48:48","slug":"ce-fel-de-miscare-ajuta-la-slabit","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=1628","title":{"rendered":"Ce fel de mi\u015fcare ajut\u0103 la sl\u0103bit"},"content":{"rendered":"

“Trebuie s\u0103 sl\u0103besc! De m\u00e2ine fac 100 de abdomene!” Stai, ia-o \u00eencet! Este extraordinar c\u0103 te mobilizezi, dar dac\u0103 vei continua DOAR cu “abdomene”, rezultatele la c\u00e2ntar nu vor ap\u0103rea prea cur\u00e2nd…Ceea ce ajut\u0103 la sl\u0103bit sunt eforturile de tip aerob, adic\u0103 sportul de rezisten\u0163\u0103 practicat constant \u015fi mai mult de 20 de minute: alergare, gimnastic\u0103 aerobic\u0103, Zumba fitness,<\/strong> dance-fitness, \u00eenot, biciclet\u0103, mersul \u00een pas vioi, dansatul \u00een club, activit\u0103\u0163ile casnice cum ar fi datul cu aspiratorul, mutatul mobilei:)…, mai pu\u0163in butonatul telecomenzii televizorului:).\"\"<\/strong><\/p>\n

De ce sportul de rezisten\u0163\u0103 (aerob) arde gr\u0103simile?<\/strong><\/p>\n

1. Exerci\u0163iul de tip aerob<\/strong> (aerob= care func\u0163ioneaz\u0103 pe baz\u0103 de oxigen) pune \u00een func\u0163iune inima \u015fi pl\u0103m\u00e2nii, \u00eembun\u0103t\u0103\u0163ind aportul de oxigen c\u0103tre mu\u015fchi. Astfel, mu\u015fchii se “umfl\u0103”\u00a0 cu oxigenul necesar efortului; oxigenul este folosit apoi la arderea gr\u0103similor<\/strong>. Oxigenul este cel care stimuleaz\u0103 mu\u015fchii s\u0103 produc\u0103 o cantitate sporit\u0103 de enzime cu misiunea de a topi gr\u0103simile.I se mai spune scurt \u015fi efort (exerci\u0163ii) cardio.<\/strong><\/p>\n

 <\/p>\n

\u00cen consecin\u0163\u0103, mi\u015fcarea bazat\u0103 pe respira\u0163ie<\/em> \u015fi transpira\u0163ie SL\u0102BE\u015eTE! \ud83d\ude42
\n<\/strong><\/p>\n

C\u00e2t timp?<\/strong><\/p>\n

Este recomandat un minimum de 20 de minute de mi\u015fcare pentru ca depozitele de gr\u0103simi s\u0103 \u00eenceap\u0103 s\u0103 fie arse. Lipidele (gr\u0103simile) sunt arse \u00een prezen\u0163a oxigenului; cu c\u00e2t efortul aerob dureaz\u0103 mai mult, cu at\u00e2t sunt folosite mai multe lipide.<\/strong><\/p>\n

2. Exerci\u0163iul de tip anaerob (f\u0103r\u0103 oxigen) nu folose\u015fte oxigenul drept combustibil, ci glucoza prezent\u0103 sub form\u0103 de depzite de glicogen \u00een mu\u015fchi \u015fi ficat (elibereaza rapid energie<\/strong> f\u0103r\u0103 s\u0103 fie nevoie de oxigen pentru ardere). <\/strong><\/p>\n

Exerci\u0163iul anaerob se bazeaz\u0103 pe for\u0163\u0103, flexibilitate, andurant\u0103 muscular\u0103. Vulgar spus, trasul de “fiare”, exerci\u0163iile efectuate cu greut\u0103\u0163i sau greutatea propriului corp sunt exerci\u0163ii anaerobe. <\/strong>Cu alte cuvinte, acestea nu produc at\u00e2t de mult\u0103 transpira\u0163ie precum mi\u015fcarea aerob\u0103, dar produc febr\u0103 muscular\u0103 din cauza arderilor de glucoz\u0103.<\/p>\n

\"\"<\/p>\n

Atunci c\u00e2nd efortul anaerob este de intensitate mare, cantitatea de acid lactic produs\u0103 va dep\u0103\u015fi posibilit\u0103\u0163ile de eliminare ale ficatului, rezultatul fiind stocarea acestuia \u00een mu\u015fchi \u015fi, inevitabil, febra muscular\u0103.<\/strong><\/p>\n

Efortul anaerob NU SL\u0102BE\u015eTE!<\/strong><\/p>\n

C\u00e2t timp?<\/strong><\/p>\n

Exerci\u0163iile anaerobe pot fi f\u0103cute pe o perioad\u0103 scurt\u0103 de timp, senza\u0163ia de sl\u0103biciune ap\u0103r\u00e2nd \u00eenainte de eliberarea de cantit\u0103\u0163i mari de acid lactic.
\n<\/strong><\/p>\n

Intensitatea exerci\u0163iilor aerobice trebuie s\u0103 se situeze \u00eentre 65% \u015fi 80% din frecven\u0163a cardic\u0103 maxim\u0103 (adic\u0103 80-90 b\u0103t\u0103i pe minut pentru o femeie \u015fi 110 b\u0103t\u0103i pe minut pentru un b\u0103rbat adult). Dac\u0103 intensitatea este prea sc\u0103zut\u0103, nu sl\u0103be\u015fti!<\/strong><\/p>\n

Exerci\u0163iile anaerobe lucrez\u0103 la peste 85% din frecven\u0163a cardiac\u0103 maxim\u0103, moment \u00een care organismul trece de la consumul de combustibil gr\u0103simi\u00a0 la cel de glucoz\u0103.<\/strong><\/p>\n

Pe l\u00e2ng\u0103 exemplele date mai sus la punctul 2, stretchingul, yoga, exerci\u0163iile\u00a0 Pilates<\/strong> sunt alte activit\u0103\u0163i anaerobe, deci NU sl\u0103besc<\/strong>.<\/p>\n

Dac\u0103 ai \u00eenceput de c\u00e2teva s\u0103pt\u0103m\u00e2ni s\u0103 practici un sport de anduran\u021b\u0103 \u015fi rezultatele nu se v\u0103d (deocamdat\u0103) la c\u00e2ntar, nu intra \u00een panic\u0103. Un mu\u015fchi sedentar \u00ee\u015fi face mai \u00eent\u00e2i provizii de glicogen \u015fi ap\u0103 ca s\u0103 reziste \u015focului. Abia dup\u0103 aceea va intra \u00een c\u0103mara cu gr\u0103simi…..cu condi\u0163ia efortului constant.<\/strong><\/p>\n

Dac\u0103 vrei s\u0103 sl\u0103be\u015fti \u015fi s\u0103 te modelezi, combin\u0103 cele 2 tipuri de mi\u015fc\u0103ri – aerobice \u015fi anaerobice (de tonifiere). Rezultatele vor fi vizibile \u015fi spectaculoase….<\/p>\n

\"Abdomen\u00cen ceea ce m\u0103 prive\u015fte, datorez greutatea \u015fi rezultatele de acum altern\u0103rii antrenamentelor de tip rezisten\u0163\u0103 (alergare, exerci\u0163ii aerobice, Zumba fitness, biciclet\u0103, dat cu aspiratorul…. \ud83d\ude42 ) cu cel de tonfiere. Le pre\u0163uiesc \u00een egal\u0103 m\u0103sur\u0103, de aceea bifez s\u0103pt\u0103m\u00e2nal – indiferent de vreme sau dispozi\u0163ie – cel pu\u0163in 2 \u015fedin\u0163e de alergare de mimimum 40 minute, mai multe \u015fedin\u0163e de Zumba fitness, exerci\u0163ii aerobice combinate cu cele de tonifiere. M-am referit aici strict la antrenamentele mele personale….:) \u0218i mult\u0103 aten\u021bie la farfurie. \ud83d\ude09<\/p>\n

\u00cen foto de mai sus, eu la doi ani \u0219i ceva de la na\u0219terea lui \u0218tefan, al doilea copil.<\/em><\/p>\n

Vezi si articolul \u201dGr\u0103sime de pe abdomen NU se tope\u0219te cu exerci\u021bii de tonifiere\u201d https:\/\/www.dumitra.net\/blog\/?p=3668<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

“Trebuie s\u0103 sl\u0103besc! De m\u00e2ine fac 100 de abdomene!” Stai, ia-o \u00eencet! Este extraordinar c\u0103 te mobilizezi, dar dac\u0103 vei continua DOAR cu “abdomene”, rezultatele la c\u00e2ntar nu vor ap\u0103rea prea cur\u00e2nd…Ceea ce ajut\u0103...<\/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":[],"class_list":["post-1628","post","type-post","status-publish","format-standard","hentry","category-sport"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1628","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=1628"}],"version-history":[{"count":34,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1628\/revisions"}],"predecessor-version":[{"id":1654,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1628\/revisions\/1654"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1628"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1628"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1628"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}