{"id":15259,"date":"2022-06-28T08:00:29","date_gmt":"2022-06-28T06:00:29","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=15259"},"modified":"2022-06-24T11:59:24","modified_gmt":"2022-06-24T09:59:24","slug":"erosites-vagy-aerob-edzes-utan-alszol-jobban","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/erosites-vagy-aerob-edzes-utan-alszol-jobban\/","title":{"rendered":"Er\u0151s\u00edt\u00e9s vagy aerob edz\u00e9s ut\u00e1n alszol jobban?"},"content":{"rendered":"

A s\u00falyemel\u00e9s \u00e9s a ker\u00e9kp\u00e1roz\u00e1s egyar\u00e1nt nagyszer\u0171 m\u00f3dja az eg\u00e9szs\u00e9g jav\u00edt\u00e1s\u00e1nak. Melyiket v\u00e1laszd, ha nehezen tudsz elaludni? Az Iowa \u00c1llami Egyetem kutat\u00f3i erre a k\u00e9rd\u00e9sre kerest\u00e9k a v\u00e1laszt.<\/strong><\/p>\n

<\/p>\n

\u00c9rten\u00fcnk kell a mozg\u00e1s \u00e9s az alv\u00e1s kapcsolat\u00e1t<\/strong><\/h2>\n

Tudjuk, hogy a rossz min\u0151s\u00e9g\u0171 alv\u00e1s eg\u00e9szs\u00e9gtelen, \u00e9s ezt a tudom\u00e1ny is al\u00e1t\u00e1masztja<\/a>. N\u00f6veli a v\u00e9rnyom\u00e1st, a koleszterinszintet, az \u00e9relmeszesed\u00e9s, a s\u00falygyarapod\u00e1s, a cukorbetegs\u00e9g \u00e9s a sz\u00edv-\u00e9s \u00e9rrendszeri betegs\u00e9gek kock\u00e1zat\u00e1t. A mozg\u00e1st sokszor aj\u00e1nlj\u00e1k, mint a j\u00f3 alv\u00e1shoz sz\u00fcks\u00e9ges eszk\u00f6z. De a mozg\u00e1s el\u00e9g t\u00e1g fogalom.<\/p>\n

\u201eEgyre ink\u00e1bb elismert t\u00e9ny, hogy az elegend\u0151 alv\u00e1s, k\u00fcl\u00f6n\u00f6sen, ha j\u00f3 min\u0151s\u00e9g\u0171, fontos az eg\u00e9szs\u00e9g meg\u0151rz\u00e9s\u00e9hez, ide\u00e9rtve a sz\u00edv- \u00e9s \u00e9rrendszeri eg\u00e9szs\u00e9get is. Sajnos \u2013 p\u00e9ld\u00e1ul az amerikai- emberek t\u00f6bb mint egyharmada nem alszik rendszeresen eleget. Az aerob testmozg\u00e1s gyakran javasolt az alv\u00e1s jav\u00edt\u00e1s\u00e1ra, de nagyon keveset tudunk az er\u0151s\u00edt\u0151 gyakorlatok hat\u00e1sair\u00f3l. Tanulm\u00e1nyunk az egyik legnagyobb \u00e9s leghosszabb, \u00e1ltal\u00e1nos feln\u0151tt popul\u00e1ci\u00f3n v\u00e9gzett k\u00eds\u00e9rlet, mely sor\u00e1n t\u00f6bb alv\u00e1si param\u00e9terre gyakorolt hat\u00e1s\u00e1t k\u00f6zvetlen\u00fcl \u00f6sszehasonl\u00edtottunk\u201d<\/em> \u2013 mondta Angelique Brelenthin, a tanulm\u00e1ny szerz\u0151je.<\/p>\n

\"Exercise\"<\/a>
S\u00falyemel\u00e9s vagy teker\u00e9s? Melyik a jobb v\u00e1laszt\u00e1s, ha nem tudsz aludni?<\/em><\/figcaption><\/figure>\n

Ker\u00e9kp\u00e1roz\u00e1s, s\u00falyemel\u00e9s, vagy mindkett\u0151?<\/strong><\/h2>\n

Ahhoz, hogy meg\u00e9rts\u00e9k az ellen\u00e1ll\u00f3 k\u00e9pess\u00e9g \u00e9s az aerob gyakorlatok hat\u00e1s\u00e1t, a kutat\u00f3k 386 feln\u0151ttet vizsg\u00e1ltak. Kiv\u00e1lasztott\u00e1k a t\u00fals\u00falyos, inakt\u00edv \u00e9s a magas v\u00e9rnyom\u00e1ssal k\u00fczd\u0151 r\u00e9sztvev\u0151ket. 12 h\u00f3napon kereszt\u00fcl, n\u00e9gy k\u00fcl\u00f6n csoportban dolgoztak, mindegyik csapat m\u00e1s t\u00edpus\u00fa edz\u00e9st v\u00e9gzett. Heti h\u00e1rom alkalommal, 60 percen \u00e1t.<\/p>\n

    \n
  • Aerob csoport <\/strong>\u2013 A r\u00e9sztvev\u0151k v\u00e1laszthattak a fut\u00f3pad, a ker\u00e9kp\u00e1r \u00e9s az ellipszis tr\u00e9ner k\u00f6z\u00f6tt. A kutat\u00f3k figyeltek r\u00e1, hogy az adott intenzit\u00e1s\u00e1nak megfelel\u0151 pulzustartom\u00e1nyban tarts\u00e1k a r\u00e9sztvev\u0151k pulzus\u00e1t.<\/li>\n
  • Er\u0151nl\u00e9ti csoport<\/strong> \u2013 A r\u00e9sztvev\u0151k 12 er\u0151nl\u00e9ti g\u00e9pet haszn\u00e1ltak, hogy az \u00f6sszes f\u0151bb izomcsoportot megmunk\u00e1lj\u00e1k. Azt az utas\u00edt\u00e1st kapt\u00e1k, hogy v\u00e9gezzenek 3 sorozatot 8-16 ism\u00e9tl\u00e9ssel.<\/li>\n
  • Kombin\u00e1lt csoport<\/strong> \u2013 A kombin\u00e1lt csoport 30 perc aerob gyakorlatot \u00e9s 30 perc er\u0151s\u00edt\u00e9st v\u00e9gzett.<\/li>\n
  • Kontroll csoport<\/strong> \u2013 A r\u00e9sztvev\u0151k nem mozogtak.<\/li>\n<\/ul>\n

    A r\u00e9sztvev\u0151ket a kutat\u00e1s elej\u00e9n \u00e9s a 12 h\u00f3nap letelt\u00e9vel is megvizsg\u00e1lt\u00e1k. Az eg\u00e9sz k\u00eds\u00e9rlet alatt napl\u00f3t vezettek az alv\u00e1saik id\u0151tartam\u00e1r\u00f3l \u00e9s min\u0151s\u00e9g\u00e9r\u0151l.<\/p>\n

    Az er\u0151s\u00edt\u00e9s jobban bev\u00e1lt a rossz alv\u00f3knak<\/strong><\/h2>\n

    A legjelent\u0151sebb eredm\u00e9nyeket azon r\u00e9sztvev\u0151k k\u00f6r\u00e9ben figyelt\u00e9k meg, akik kevesebb, mint 7 \u00f3r\u00e1t aludtak a vizsg\u00e1lat elej\u00e9n: ez az \u00f6sszes alany 42%-a.<\/p>\n

      \n
    • Aerob csoport<\/strong> \u2013 az alv\u00e1s id\u0151tartama \u00e1tlagosan 23 perccel n\u0151tt<\/li>\n
    • Er\u0151s\u00edt\u0151 csoport<\/strong> \u2013 az alv\u00e1s id\u0151tartama \u00e1tlagosan 40 perccel n\u0151tt<\/li>\n
    • Kombin\u00e1lt csoport<\/strong> \u2013 az alv\u00e1s id\u0151tartama \u00e1tlagosan 17 perccel n\u0151tt<\/li>\n
    • Kontroll csoport<\/strong> \u2013 az alv\u00e1s id\u0151tartama \u00e1tlagosan 15 perccel n\u0151tt<\/li>\n<\/ul>\n

      A kutat\u00f3k azt is megjegyezt\u00e9k, hogy az alv\u00e1s hat\u00e9konys\u00e1ga n\u0151tt az er\u0151nl\u00e9ti gyakorlatok \u00e9s a kombin\u00e1lt gyakorlatok csoportj\u00e1ban is, de az aerob \u00e9s a kontrollcsoportban nem.\u00a0 Az alv\u00e1s hat\u00e9konys\u00e1ga azt \u00edrja le, hogy az \u00e1gyban t\u00f6lt\u00f6tt id\u0151b\u0151l mennyi alszol. Az er\u0151nl\u00e9ti csoport volt az egyetlen, mely jav\u00edtotta a r\u00e9sztvev\u0151k elalv\u00e1s\u00e1hoz sz\u00fcks\u00e9ges id\u0151t, 3 perccel.<\/p>\n

      \u201eMik\u00f6zben mind az aerob, mind az ellen\u00e1ll\u00e1si gyakorlatok fontosak az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9g szempontj\u00e1b\u00f3l, eredm\u00e9nyeink arra utalnak, hogy az er\u0151nl\u00e9ti gyakorlatok jobbak lehetnek az \u00e9jszakai pihen\u00e9s fejleszt\u00e9s\u00e9ben. Jelent\u0151sen jav\u00edtotta az alv\u00e1s id\u0151tartam\u00e1t \u00e9s az alv\u00e1s hat\u00e9konys\u00e1g\u00e1t, melyek az alv\u00e1s min\u0151s\u00e9g\u00e9nek kritikus mutat\u00f3i. Ha teh\u00e1t rosszul alszol, fontold meg egy vagy k\u00e9t er\u0151nl\u00e9ti edz\u00e9s beiktat\u00e1s\u00e1t a rendszeres rutinodba, \u00edgy jav\u00edthatod \u00e1ltal\u00e1nos izom- \u00e9s csontrendszeri eg\u00e9szs\u00e9gedet is!\u201d<\/em> \u2013 javasolta Brellenthin.<\/p>\n","protected":false},"excerpt":{"rendered":"

      A s\u00falyemel\u00e9s \u00e9s a ker\u00e9kp\u00e1roz\u00e1s egyar\u00e1nt nagyszer\u0171 m\u00f3dja az eg\u00e9szs\u00e9g jav\u00edt\u00e1s\u00e1nak. Melyiket v\u00e1laszd, ha nehezen tudsz elaludni? Az Iowa \u00c1llami […]<\/p>\n","protected":false},"author":71,"featured_media":15261,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-15259","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nEr\u0151s\u00edt\u00e9s vagy aerob edz\u00e9s ut\u00e1n alszol jobban?<\/title>\n<meta name=\"description\" content=\"A s\u00falyemel\u00e9s \u00e9s a ker\u00e9kp\u00e1roz\u00e1s egyar\u00e1nt nagyszer\u0171 m\u00f3dja az eg\u00e9szs\u00e9g jav\u00edt\u00e1s\u00e1nak. Melyiket v\u00e1laszd, ha nehezen tudsz elaludni? 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